Commence the dead bug on your back with your legs raised and your hands towards the ceiling. Fill your tummy with air and draw your ribs down to push your lower back into the ground
Extend a leg and arm slightly over the floor. Then exhale with inner tightness. Bring the arm/leg back up and repeat on the other side. Three to four sets of five repetitions each side.
For the bird dog, sit on a table with your knees and hips aligned. While you stretch one arm in front of you and the other leg behind you, brace your core.
Straighten out. Before the following rep, bring the arm and leg in. Three to four sets of five repetitions each side.
Put your feet together and stack your shoulders over your wrists to assume the side plank position. Brace your abs and thrust your hips upward and forward.
If maintaining a standard side plank posture is too difficult at first, try the bent-knee variation instead while you work on your core strength.
Finally, band rotation. To set up, wrap a sturdy beam with a resistance band. To tighten the band, step out. Pronate (overhand) grab the band's end and expand your feet.
Keep your core tight as you rotate the band around your body from your upper back. Return to the starting posture by flexing your obliques. Three to four sets of 15 reps each side.