Start with back arched; flatten back into floor using only your stomach muscles. Squeeze for a count of 3, repeat until fatigued.
BRIDGING WITH KICK:
Arch back off the floor as high as you can without pain maintain ankle, knee, and hip alignment. Extend 1 leg out at a time. Keep your hips from sinking or rotating. Repeat building up to 15-20 per leg without slop.
SUPINE SINGLE ARM RAISES:
Lean back on your elbows. Reach out, one arm at a time without swaying side to side at the shoulders. Work on relaxing head and shoulders. Let your stomach do all the work. Slow and controlled. Correction of compensations' is the key.
PRONE SINGLE ARM RAISES:
Reach out one arm at a time without swaying at the shoulders. Try to control the movement at your hips. Contract your stomach muscles for help. Repeat 10-15 times. Perfection is more important than numbers.
SHOULDER FLEXION/HIP EXTENTION
In quadruped position, extend opposite are with leg. Try to keep your hips from rotating. Slow and controlled. Repeat 10-15 times.