Exercise

Exercise #1: Crunches

• Lie down on your back, with your knees bent. Use a mat if you have one.
• While keeping your hips and lower body still, crunch forward and lift your shoulder blades off the mat.
• Hold at the top for 1 second and slowly lower back down to the starting position.
• Repeat 2 sets of 15.

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Exercise #2: Quadruped

• Start on your hands and knees, with your hands directly below your shoulders and your upper leg vertical.
• Lift your right arm and bring it forward. At the same time, lift your left leg up until it is straight and horizontal. Hold for 3 deep breaths before returning to your starting position.
• Now lift your left arm and right leg. Again, hold for 3 deep breaths then return to your starting position.
• Repeat 2 sets of 15.

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Exercise #3: Bicycle

• Lie down on your back with your legs flat, and your arms behind your head or stretched out behind you.
• Lift up your left leg, keeping your calf parallel to the ground. As you lower it back to the starting position, lift your right leg up in a similar fashion. It should feel like you're cycling.
• To make the exercise more difficult, lift up your right shoulder in a crunch at the same time as you lift your left leg. Then lift your left shoulder when you raise your right leg.
• Repeat 2 sets of 15.

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It takes work and practice to build a strong core, but keep up the exercises and you can do it. Your stability and mobility will be much improved, your posture will be straighter, and you will feel much stronger and more in control of your body.