Prone Hip Extension
Grab a physio ball. Lay on top of it—your belly should be on the ball—with your hands on the floor. Lift one leg off the ground, keeping it extended and squeezing the glute. Lower it to the floor and repeat for a total of 20 repetitions before switching to the other leg.
Forearm Plank
Get into the plank position. Face down, forearms on the mat, toes pointed on the floor like a push-up position. Your body should be straight and off the floor. Hold for 30 seconds, followed by a 30-second rest. Repeat for a total of four repetitions. Work up to 60-second forearm plank intervals.
This exercise works the transverse abdominal muscles and the lower and upper back.
Hip Dips
The exercise begins as a sideways plank. The forearm is on the ground, the body is straight and on its side. Raise the hip up, driving it towards the ceiling, and then lower it down. Once the hip brushes the floor, drive it back up again. Do not pause for a rest until you've completed 15 hip dips (that's one complete cycle up and down). Switch to the other side and repeat.
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Scissor Kicks
Lay on your back with your legs extended. Lift up the legs about six inches off the floor. Move the left leg over the right, and then the right leg over the left. Keep the pace measured and steady. If it's too difficult place your hands beneath your hips. Work up to 100 scissor kicks. One scissor kick is a completed left-over-right and right-over-left leg cycle.
This exercise works your inner and outer thighs, hip flexors and transverse abdominals.
Old School Sit-Ups
Lay on your back, with knees bent and feet on the floor. Instead of placing hands behind the head, extend them straight out. Slowly bring your chest up to your knees, being carefully not to use your arms for momentum. Complete 20 reps before resting.
Boat Pose
Sit on the floor, extend legs out straight and then slowly raise them up until you're balancing on your buttocks. This core exercise is sometimes described as a V sit. Hold the pose for 30 seconds. Repeat for a total of four repetitions.
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