Start with both legs up. Flatten your back into the floor. Extend one leg out at a time keeping your lower back in contact with the floor. Stomach should remain tight. Alternate your legs. Fatigue stomach muscles. Keep motion slow and controlled.
PRONE DOUBLE ARM RAISES:
In position shown, reach both arms out in front of you. Try to maintain initial starting height. Repeat until fatigued.
Start in position shown. Lift hips off from the floor as high as you can. Hold for 2 count, slowly lower hips back to the floor, repeat until fatigued. Do same number of reps on opposite side.
On stomach, arms along your sides with hands just slightly off the floor. Lift head, chest and shoulders off the floor using your low back muscles. Squeeze shoulder blades together as you're lifting. Repeat until fatigued. Lifting motion should be done smoothly.