Core Holds

cobras (lay on floor belly down and lean on arms, navel off floor.)

superman (lay on floor belly down and lift arms and legs up towards ceiling nad straight.

hip raiser (sit on bottom, push hips ahead and up so that your legs and arms create a table with your torso the table, hold for 3 seconds.)

air plunges (lay on back, legs straight up in air, using your arms to push against the ground, raise hips off ground high as you can, lower hips slowly)

inverse push-ups back, legs bent, place hands on ground near your head, push your body up until arms almost straight, exhale going up, inhale coming down.

thumbs up (lay on belly, lift shoulders and head off ground, arms out horizontal, thumbs up)

standing knee raises (abs) raise left knee as high as possible, hold it up for three seconds