Inhale then exhale, hiking your hips toward the ceiling again, until you’re back in an inverted V. As you exhale, push your shoulders forward and drop your hips toward the floor, arching your back so that your body makes a shallow C-shape. Walk your hands forward until arms, legs, and torso are straight and your body forms an inverted V-shape. How to: From a standing position, bend at the waist and reach down until hands touch the floor. Tip: If the pressure on the outside of your weight-bearing foot is uncomfortable, stagger your feet slightly so that both top and bottom share the load. Do 10 reps, switch and repeat on left side.

Lower your hips until right hip almost touches the floor, then raise them again. Engage your abs and press through your feet to raise your body into a side plank position, elbow still bent. How to: Start on lying on your right side: right leg, hip, and elbow on the floor. Tip: To help with balance, stretch your arms out in front of you, allowing them to pulse up and down with your torso. Just before your shoulders touch, hold the contracted position and pulse up and down 10 times. Slowly round your spine and roll your back down to the floor. How to: Start sitting on the floor, knees bent, feet flat on the floor in front of you. Hiking your hips or arching your back can reduce the effectiveness of the move and raise your injury risk. Tip: Make sure your shoulders, hips, and feet are in line.

How to get core strength