Side Plank With Leg Raise
Get in side-plank position, resting on right forearm with elbow under shoulder, body aligned from head to heels, and left foot stacked on top of right. Lift left leg as high as possible [above]. Hold for 3 seconds. Lower. Do 15 reps, then switch sides to complete set. Do 3 sets.
Sit with feet hip-width apart, flat on the floor, and hold a medicine ball in front of your chest. Lift feet slightly off the floor, balancing on your coccyx. Without dropping your feet to the floor, quickly twist to the right [above], then to the left. That’s 1 rep. Continue, moving rapidly from side to side. Do 3 sets of 30 reps.