Lie on your back with knees bent and feet flat on the floor. Drive through your heels, squeeze your glutes, and lift your hips up. Avoid using your lower back.
Hip Bridge
Start on all fours with hands under shoulders and knees under hips, slightly above the ground. Crawl forward with opposite arm and leg, keeping hips low and head up.
Bear Crawls
In the crab position, with hands and feet flat on the ground, chest up, crawl forward using opposite arm and leg, keeping hips low.
Crab Walk
From crab position, lift opposite arm and leg, rotate body over leg, and land on all fours. Repeat on the other side.
Underswitches
In pushup position, keep body straight, extend one arm forward and hold for two seconds, alternate arms without twisting body.
Pushup Hold with Alternating Reach
Start in a plank position on forearms, then move to a pushup position and back to plank.
Super Planks
In side plank, with forearm on the ground, keep body straight, squeeze glutes, twist towards the ground, switch sides, and repeat.
Alternating Side Planks
Lie on back with feet on stability ball, squeeze glutes, and extend hips without using lower back.
Supine Hip Extensions
Lie on back with thighs perpendicular to the ground, knees bent, feet off the ground, curl knees towards head, and slowly return, keeping knees bent. Hold a sturdy object if needed.
Reverse Crunch