3. Side Plank
Planks and side planks are a great exercise for core strength, improving hip issues, and helping people with lower-back pain. The side plank especially is a low-risk, high-benefit exercise.
To do a side plank:
1. Lie on your side. Put your top leg directly in front of your bottom leg. The heel of your top foot should be in line with tips of your toes of the bottom foot.
2. Take the elbow of the side you're lying on and prop yourself on your elbow with your elbow and shoulder stacked in a straight line.
3. From here rise up the hip that is on the ground and maintain a good neutral spine and brace hard.
4. Hold this position for as long as possible without losing form. Rest and repeat as necessary.