Core exercises

Perform your core body stretches before and after every exercise session — two reps of each exercise before and three to five reps of each afterward.

Knee hug
Great for your lower back

• Lie on your back with your knees bent and your feet flat on the floor.

• Exhale as you use your abs and hips to pull your knees towards your chest. Place your arms behind your knees with your palms on your elbows. Use your arms to pull your knees closer to your chest.

• Hold for 2–3 seconds, then release your legs, lowering your feet slowly to the floor. Repeat.

• To increase this stretch, raise your chin to your knees as you hug your knees to your chest.

Cobra (press-ups)
Great for your abs and lower back

• Lie face-down on the floor with your hands near your shoulders, palms against the floor.

• Exhale as you start to straighten your arms to raise your upper body, keeping your elbows tucked close to your sides. Keep your hips and lower body relaxed and on the floor.

• Stop when you begin to feel a stretch in your lower back or waist. Hold for 2 seconds before lowering yourself to the original position. Repeat.