Bobby McGee Core
General Point: These exercises are as much muscle activation as they are strength. Start easy and do not do them into pain. That is not the goal here.
Superman/TVA
Start with the traditional Superman pose, but raise your hips up and "pull" your abdominals towards your chest. Hold for three to six breaths. Remember to breathe! Lower slowly. Repeat six times.
Traditional Superman
Push down through your lower abs and get your body as straight as possible. Breathe!
Hold for six breaths. Repeat six times.
Obliques Step One
Hold your body in a straight line. First step is to lift your legs off the ground.
Obliques Step Two
Then lift your shoulder off the ground and hold for six breaths, rest for three. Repeat six times.
Reverse Superman Step One
Raise your legs off the ground.
Reverse Superman Step Two
Raise your arms up but NOT your head. Pull your shoulder blades in and back.
Hold for six breaths, repeat six times.
Cross Superman Step One
Raise your hand and opposite leg off the ground. Other hand, leg and hips should rest lightly on the ground.
Cross Superman Step Two
Pull your shoulder blade down and back with a slight twist in your torso.
Hold for six breaths, repeat six times.