5. Prone Arm and Leg Raises
Lie on the floor on your stomach with your arms stretched straight out over your head and your legs stretched out straight on the floor behind you. Hold your hands with palms facing each other. Keeping your forehead in contact with the floor, exhale, and then raise one arm and the opposite leg at the same time. Lower them slowly back to the floor and repeat with your other arm and leg. Be careful not to lift your head off the floor or arch your back while performing this exercise. Repeat this exercise in three sets of 10 repetitions each.
4. Arm and Leg Extensions
Get down on the floor on your hands and knees, with your knees directly beneath your hips and your hands directly beneath your shoulders. Pull in your abdominal muscles as you slowly extend your right hand straight forward and your right foot straight backward. Lift your right arm and left leg as high as you can while keeping your torso stable. Slowly return your right arm and leg to the starting position and repeat the exercise with your left leg and arm.
3. Clamshell Exercise
The clamshell exercise is great for strengthening the muscles of the buttocks and improving the mobility of your hips. Lie on your side on a mat with your knees bent, keeping your heels together and hips stable. You will want to make sure that you are aligned with your heels, hips, and shoulders forming a straight line. Keeping your ankles together, slowly lift your top knee about four inches and then lower it slowly back to the starting position. Continue raising and lowering the knee 10 times, then switch to your other side and repeat.