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3. Side Pillar Bridge
Works the shoulders and trunk.
Lie on your left side with your forearm on the floor under your shoulder, and your feet stacked together. Push your hip off the floor, creating a straight line from ankle to shoulder and keeping your head in line with your spine. Pause for 1 to 2 seconds, then lower yourself and repeat. After you’ve completed your repetitions, lie on your right side and repeat.
The plan: Complete 8 repetitions per side in week 1. Do 10 reps in week 2, and 12 reps in weeks 3 and 4.


4. Swiss-Ball Hanging Knee Raise
Works the abdominals and groin.
Place a Swiss ball in front of a bench and sit on the ball with your back towards the bench. Place a foam roll or a rolled-up towel between your knees. Lie with your back on the ball and reach behind you to grab the bench with both hands for stability. Keeping your back arched over the ball, slowly raise your hips and pull your knees up to your chest. Pause, slowly lower your legs without allowing them to touch the ball, and repeat.
The plan: In week 1, do 8 repetitions. Do 10 reps in week 2, and 12 in weeks 3 and 4.

Next page: Workout exercises 5 & 6