With chin tucked and forehead resting on the ground, lift one arm straight overhead and pull shoulder blade in towards the spine.

With chin tucked and forehead resting on the ground, lift both arms straight out to sides and pull shoulder blades in together towards the spine.

With chin tucked and forehead resting on the ground, lift both arms bent in L-shape and pull shoulder blades in together towards the spine.

On elbows, keep the core tight and straight to prevent sagging of the lower back or overarching. The exercise can be performed on knees if too difficult.

In plank position, bring one knee up and out. Alternate legs and keep core tight to maintain stable trunk and prevent hips from turning outward.

On one elbow with legs and feet stacked, keep the core tight and straight to prevent hips from dropping down. The exercise can be performed on knees if too difficult.

With chin tucked and forehead resting on the ground, pull head up keeping chin tucked in. Shoulders and back should stay relaxed while the head comes up approximately 1-2 inches from the ground.

Take a large step forward and bend knees until both knees are bent in L-shape. Keep the upper body straight and both knees outward.

Standing straight and tall with a band around the ankles, push leg straight out to side. Keep core tight to prevent upper body from pivoting and keep the foot pointing straight forward.

Standing straight and tall with a band around the ankles, pull leg straight back. Keep core tight to prevent upper body from pivoting and keep the foot pointing straight forward.