Having a strong core can help ward off back problems and improve your strength overall. Start slowly until you become stronger. Add time and reps as you can.
Lie on your stomach on a mat. Place your elbows directly beneath your shoulders and turn your toes under. Press up with your elbows and your toes so your body hovers a few inches off the floor. Contract your lower abs to hold your body in a straight line, like a board, and make sure your butt is not sticking up or dropping down.
Hold: Hold the hover for 10-60 seconds. Remember to keep good form with abs pulled in and back straight.
Knee taps: Return to the hover position. Alternately tap one knee then the other on the floor. Make sure your back remains straight and you do not turn your hips.
Side leg lifts: Return to the hover position. Lift one foot off the floor and swing leg out to the side for five repetitions. Repeat on the other side.
Arm lifts: Return to the hover position. Extend one arm straight in front of you and hold for 5 seconds. Repeat with your other arm. Try to keep your back straight and not turn at the hips.
Remember, if you begin to fatigue, stop and rest. Return to the exercise when you can hold good form.
