·        Plank
Lying face down on the floor, come up onto your toes and elbows, lifting your hips off the floor so that your body is almost straight from your heals and shoulders. It’s important not to lift your hips too high or too drop. Pull your belly-button in towards your spine. Maintain this position for 30 seconds and as you get stronger add another 10 seconds. If you can’t hold your position for 30 seconds, you can lower your knees onto the floor.

·        Side Plank
From plank position, lift one arm up to the ceiling and gently rotate your body to one side. Look straight ahead and hip to maintain the strong line. Hold the position for 30 seconds.  You can add the time as you gain your strength. Switch to the other side.

·        The pointer
Position yourself on your hands and knees, the hands are directly under shoulders, and knees directly under hips. Tighten your deep abdominal muscles and slowly extend one arm and the opposite leg. Pull it back and do it for 8 times more before switching to the other arm and leg.  

·        Isometric Crunch
Lie on your back with your knees and bent at 90°. Reach past your legs with both hands and pull your tummy in. Relax your neck. Hold the position for 30 seconds intervals. Take a break between each interval. Repeat for 4 times.

·        Leg Extensions
Lie flat on your back with your knees pulled into your chest and your hands flat to the floor. Slowly extend your feet away from you while you tighten your abdominal muscles. Slowly pull the legs back in and repeat.

·        Rotations
Stay lying on the floor and relax your head and hands, one arm out on either side of your body. Rotate your knees towards the floor in one direction; hold on for 2 seconds, the return to the starting position. Complete 4 rotations each side.