3. Side Plank
How to: Get in a side plank position on one forearm with your elbow directly underneath your shoulder. Bend your bottom knee so your foot is behind you for extra support. Your body should form one straight line from head to heels. Hold this position (a). From here, perform one core compression and then, while holding the first contraction, perform a second, feeling your stomach draw in closer to your spine (b). Pause, then relax the compressions (c). Perform one 30-second set, one 60-second set, and one 90-second set on each side 2-3 times per week.
4. Single-Leg Lift
How to: Lying on your back on the floor, plant your left foot on the ground, knee bent and right leg straight out in front of you. Place your hands slightly behind you (a). Inhale, then, with your right foot turned slightly outward, exhale and lift your leg up toward the ceiling, keeping your knee straight. Think about pulling your belly button in and up toward your spine for that core compression (b). Repeat for 20 reps, then switch sides. Perform two sets.
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