Start by lying on your back with your legs straight and your feet together.

Lie on your back with your legs straight and your feet together. Straighten your legs, keeping them straight and flat, and raise your butt up on the ball or rollers. Lower down slowly. Repeat 3 sets. Rest 3 minutes between sets.

Reverse Crunch: In this exercise, you lie on the floor with your knees bent to about 90 degrees. Keep your back straight and your arms in front of your chest. Curl up to your knees to slowly bring your arms as close to your chest as possible. As you lift your arms, lower your body as low as you can. Repeat 3 sets. Rest 3 minutes between sets.

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Hands-Down Twists: This exercise should be done on a yoga ball or large foam roller. Lie down on the floor with your spine straight. Keep your hands on your waist at shoulders' width or wider. Rotate to the right and then to the left. Twist your arms in front of your chest. Rotate to the right and then to the left. Between exercises, take a 10-second pause. Breathe 10 seconds before and after each exercise. If you encounter problems, please consult a physical therapist or other specialist.