Sit up nice and tall with legs extended straight in front of you. Think of a string lifting the top of your head to the sky as your navel presses in and up towards your spine. Place your hands behind your hips about one hand-width apart, with elbows slightly bent and fingers turned inward towards your hips. Take a deep breath and press your hands to the floor as you straighten your arms and lift your pelvis, squeezing your inner thighs and glutes. Try to make a straight line with your body. Exhale and hold the position for a moment before slowly returning to start. Repeat five to eight times.

Photo: Rebecca Fourteau

Lie on your back with your knees bent and feet hip-width apart, keeping arms at your sides and the palms of your hands face down. Press into your feet as you lift your hips up. Try to engage your abdominals and keep your hips square as you raise one leg and extend it. With a pointed foot, lower your leg down and flex it back up. Repeat. Switch sides. Repeat three to five times on each side.

Photo: Rebecca Fourteau

Lie on your back and bend your knees to your chest. Place your hands at the nape of your neck, lift your head, and extend your legs to the sky. Keep your abdominals engaged as you lower and lift your legs about 30 degrees. It is important to only lower the legs to the point where you can keep your abdominals flat and engaged. If you have tight hamstrings, keep your knees slightly bent. You do not want to arch your back. Repeat five to 10 times.