Let’s get to the core of the matter and start building the strong foundation your body needs!  1. The Side Plank  Lie down on your side with your legs and feet stacked on top of one another and your body supported by one of your forearms. Place your other arm on your hip or raise it up in the air. Tighten your core and pull your hips off the ground, so that your body forms a straight diagonal line. Hold this position for as long as you can then slowly lower your body to the floor. Do not move your neck while you are in the elevated position and keep your head in a forward profile. 2. The Bicycle Crunch Lie down on your back. Lift both legs and bend your knees so your lower legs form a 90-degree angle with your thighs. Lift your upper back and keep your shoulder blades off the mat. Place your hands behind your head with your fingers interlocked. Move your left leg closer to your chest and rotate your torso to bring your right elbow closer to your left knee while fully extending your right leg. Hold and switch sides.  3. The Back Extension Lie down on your stomach and hold out your arms to the front of your body with your palms facing downwards. Keep your spine, neck and legs straight. Tighten your abs, lift your right arm and left leg and then stretch. Hold this for five seconds and then lower them down. Do the same for the opposite arm and leg.