Exercise 1: Bicycle Crunch
Sets: 3 Reps: 12 on each side
Lie on your back, extending one leg, while bringing the opposite knee toward your chest. With your hands behind your head, touch your opposite elbow to the close knee. Twist your body and touch the other elbow to your other knee.
Exercise 2: Hanging Leg Raise
Sets: 3 Reps: 12 each side
Grab onto a pullup bar and hang with your back straight. Then, raise your legs up as high as you can, rounding your lower back. If that’s too hard, raise them only to waist level.
Exercise 3: Back Extension
Sets: 3 Reps: 12
Hold a weight against your chest and lock your legs into a back-extension apparatus. Allow your torso to bend forward until you begin to lose the arch in your lower back, but no farther. Extend your back so that your body forms a straight line. Do not arch excessively.