Lying on the floor with your legs bent, squeeze your glutes tightly and raise your glutes and core off the floor in one fluid movement. Hold for five seconds, then release. Repeat 15 times.. Austral
Lying on the floor with your hands outstretched to the side, lift your legs so they are at a 90-degree angle. Slowly lower your legs to the right, and turn your head to the left. Return legs and head to the centre, then drop your legs to the left and turn your head to the right. Repeat 10 times.. Austral
Lying on your front, with your hands folded in front of you to support your head and neck, place your head on your hands. Breathe out and slowly raise your upper body, using your hands to push off the floor. Repeat 5 times.. Austral
Starting on your hands and knees, look forward and then pull in your abdominal muscles. Breathe out and slowly push your spine upward so you form a curve in your back. Hold, then return to your starting position. Repeat 10 times.. Austral
Lying on the floor with your legs bent, stretch your arms behind your head. Keeping them straight, slowly move your arms forward so they are in line with your shoulders. Hold and repeat 10 times. You can add small hand weights once you feel comfortable with the movement.. Austral
