Lie on the floor with elbows directly beneath your shoulders and legs fully extended. Tighten your abdominal and buttocks muscles and raise your torso off the ground until it makes a straight line from your shoulders to your ankles. Maintain this position for the desired amount of time. Gradually increase time as able.
Lie on your back with your hands by your sides, your knees bent and feet flat on the floor. Feet should be hip-width apart and as close to your bottom as possible. Tighten your abdominal and buttock muscles. Raise your hips up to create a straight line from your knees to shoulders. (If you feel any pain in your low back here, lower your hips.) Hold for 5-10 seconds. Complete 10 – 20 repetitions.
Lie on your side with your spine aligned with the edge of your mat. Stack your legs one on top of the other, making sure your feet are in line with your hips and shoulders. Tilt slightly forward onto your stomach so that your hips are stacked. Keep your feet together and lift your top knee watching that your hip does not rotate. Slowly lower back to start. Repeat 3 sets of 10 repetitions on each side.
If you have any questions or experience pain performing any of these exercise, call Camelback Sports Therapy at (602) 808-8989 to schedule a free injury assessment and clarify and questions you might have.