- Prone hold (60 seconds) on floor/on ball/with 1 leg up.
- Side planks (30 seconds on each side) on floor/on ball.
- Superman (6 for 10 seconds)
- On hands and knees (3/30 seconds each on both sides) alternate arm to side and leg straight out, engage core.
- Ball crunches (2/20)
- Lie on back, knees bent hip width apart, put hands underneath lower back curve and press belly button while rolling hips under (5/20 seconds). This is core engagement.
- Hamstring pulls on ball (2/10).
- Leg curls with or without rubber bands while standing up (2/20 on each leg).
- Wood choppers with medicine ball (2/10 each side).
- Reverse sit ups (head or legs off edge of raised surface).
- Straight body hamstring lifts (30).
- Any balance exercises – move from 2 foot to 1 foot to soft surface to unstable surface to eyes closed.
- Airplane exercises (5 to each side on each leg).
