1. Split Leg-Arm Raises
20 reps on each side
Begin lying on your back with your arms and legs straight in the air. Lower your left arm back by your head and your right leg towards the floor simultaneously, until they hover just three inches from the ground. Return to the starting position. Your neck, shoulders and head should remain on the ground throughout. This exercise protects and strengthens the spine as it transmits direct forces between the upper and lower body. "You’ll know you’re doing these correctly when you feel your abs contract around where your belt would be," says Neupert.