Lie facedown on the floor, legs together and straight, arms straight and extended above your head. Keep your head/neck in a neutral position.
Keeping limbs straight (but not locked) and torso stationary, simultaneously lift your arms and legs up toward the ceiling to form a gentle curve with your body. Hold for a slow 30 counts.
Don't hold your breath! Try to keep breathing steady and even. Make it easier: Hold for fewer counts and don't raise legs/arms quite as high. Change it up: Lower to the ground to complete one rep and do a 2-3 sets.
Muscles Worked: Lower back
Stand with feel slightly apart, toes forward, hands on hips or one hand on a wall/chair for support. Shift weight to right leg, keeping knee slightly bent and spine straight.
EXHALE: Slowly lift the left leg, keeping it bent until thigh is parallel with floor. From here, extend leg straight out from the knee until entire leg is parallel to floor and straight.
INHALE: Slowly and with control, lower entire leg down to the ground, keeping it straight. Repeat for all reps and switch sides.
If you can't lift leg parallel to floor, lift as high as you can and complete exercises at this level.
Muscles Worked: Hips, Quads