Maintains the rotational mobility in your mid and lower back.

1. 1Stand with feet shoulder-width apart and put your hands on your hips.
2. 2Keep your hips pointed straight ahead and slowly rotate your upper body to the right.
3. 3Hold that for 2 to 3 seconds, then rotate to the left.
4. 4Stay within a range that feels comfortable. Don't force it.
5. 5Repeat 5 to 10 times in each direction.

Keeps your spine and torso flexible in the side-to-side direction.

1. 1Stand up straight, feet shoulder-width apart, arms hanging at your sides.
2. 2Slowly bend to the right, sliding your right hand down the outside of your thigh.
3. 3Try to keep your hips level. Don't lean forward or backward.
4. 4Hold 2 to 3 seconds, come back up, then do the same thing to the left.
5. 5Repeat 5 to 10 times on each side.

The starting point for all core work. Teaches you how to engage the deep muscles in your abdomen.

1. 1Lie on your back with both knees bent and your feet flat on the floor.
2. 2Rest your hands on your lower belly or at your sides.
3. 3Tighten your abs and gently flatten your lower back into the floor. You'll feel your pelvis tilt slightly upward.
4. 4Hold that for 5 seconds while breathing normally, then let go.
5. 5Do 10 to 15 reps, 2 to 3 sets.

Warms up your whole spine by moving it through flexion and extension. Great for stiffness.

1. 1Get on your hands and knees. Hands under your shoulders, knees under your hips.
2. 2Breathe in and let your belly drop toward the floor while lifting your head and tailbone (that's the Cow).
3. 3Breathe out and round your back up toward the ceiling, tucking your chin and tailbone (that's the Cat).
4. 4Keep alternating slowly. Let your breath set the pace.
5. 5Do 10 to 15 full cycles.

Teaches your core to stay stable while your arms move. This is the entry point for the dead bug series.

1. 1Lie on your back, knees bent, feet flat on the floor.
2. 2Raise both arms straight toward the ceiling with your palms facing each other.
3. 3Keep your abs tight and your lower back pressed into the floor. Slowly lower one arm back over your head.
4. 4Bring it back up and do the same with the other arm.
5. 5Alternate sides for 10 reps each. Do 2 to 3 sets.

Same idea, but now your legs are doing the moving. Harder to keep your back flat.

1. 1Lie on your back with both knees lifted to 90 degrees, feet off the ground (tabletop position).
2. 2Keep your arms at your sides or crossed over your chest.
3. 3Slowly straighten one leg out, lowering it toward the floor. Don't let it touch.
4. 4Bring it back to tabletop, then do the other leg.
5. 510 reps per side, 2 to 3 sets.

The full version. Opposite arm and leg move at the same time for the hardest core challenge in this series.

1. 1Start on your back with both arms up toward the ceiling and your knees in tabletop (90 degrees).
2. 2At the same time, reach your right arm overhead and extend your left leg straight out.
3. 3The whole time, your lower back stays pressed into the floor. That's the key.
4. 4Come back to the start and switch sides.
5. 510 reps per side, 2 to 3 sets.

Builds core stability from a hands-and-knees position by reaching one arm forward at a time.

1. 1Start on your hands and knees with a flat, neutral back.
2. 2Slowly reach one arm straight out in front of you until it's level with your body.
3. 3Hold it there for 2 to 3 seconds. Keep your hips level and your core engaged.
4. 4Lower the arm back down and switch sides.
5. 510 reps per side, 2 to 3 sets.

The full bird dog. Opposite arm and leg extend at the same time. Tests your balance and core together.

1. 1Start on hands and knees, back flat.
2. 2Reach your right arm forward and your left leg backward at the same time.
3. 3Hold 2 to 3 seconds. Your arm, back, and leg should make one straight line.
4. 4Bring everything back in and switch to the other side.
5. 510 reps per side, 2 to 3 sets.

Strengthens the muscles that run along either side of your spine by lifting your chest while lying face down.

1. 1Lie face down with your legs straight and your hands clasped behind your lower back.
2. 2Using your back muscles (not your hands), gently lift your head and chest off the floor.
3. 3You only need to come up a few inches. Keep it small and controlled.
4. 4Hold 2 to 3 seconds at the top, then lower slowly.
5. 510 to 15 reps, 2 to 3 sets.

A gentle spinal extension that opens up the front of the spine. Often prescribed for disc-related issues.

1. 1Lie face down with your palms flat next to your shoulders, like you're about to do a push-up.
2. 2Press your upper body upward by straightening your arms. Keep your hips on the floor the entire time.
3. 3Only go as far as feels okay. If your lower back hurts sharply, you've gone too far.
4. 4Hold at the top for a second or two, then lower back down.
5. 5Do 10 reps. Aim for 2 to 3 sets spread throughout the day.

Works the outer hip muscle (gluteus medius) that keeps your pelvis steady when you walk.

1. 1Lie on your side with both legs straight and stacked. Prop your head up with your bottom arm.
2. 2Keep the top leg straight, toes pointed forward, and lift it up toward the ceiling.
3. 3Go up to about 45 degrees and hold for a second or two.
4. 4Bring it back down slowly. Don't just drop it.
5. 510 to 15 reps, then flip over and do the other side. 2 to 3 sets each.

Gently stretches the hip and lower back while getting your core involved.

1. 1Lie on your back, knees bent, feet flat on the floor.
2. 2Bring one knee up toward your chest and hold onto it with both hands.
3. 3Pull gently until you feel a comfortable stretch in your hip and low back.
4. 4Hold 5 to 10 seconds, then lower it back down.
5. 510 reps on each side, 2 to 3 sets.

Strengthens your glutes and lower back. You lift your leg while lying face down.

1. 1Lie face down, legs straight, arms folded under your forehead for comfort.
2. 2Squeeze your glute and slowly lift one leg off the ground, keeping it straight.
3. 3Raise it about 6 to 12 inches and hold for 2 to 3 seconds.
4. 4Lower it back down with control.
5. 510 to 15 reps on each leg, 2 to 3 sets.

Builds strength in the quads, glutes, and hip stabilizers all at once.

1. 1Stand with your feet about hip-width apart.
2. 2Take a big step forward with one foot and lower yourself until the front knee is at about 90 degrees.
3. 3Keep your upper body straight. Your back knee should hover just above the floor.
4. 4Push off your front heel to come back up to standing.
5. 510 reps each leg, 2 to 3 sets. Hold onto a wall or chair if you need to.

A static hold that builds quad and glute strength while supporting your lower back against the wall.

1. 1Stand with your back flat against a wall. Walk your feet out about a foot or two.
2. 2Cross your arms over your chest or keep them at your sides.
3. 3Slide down the wall until your thighs are roughly parallel to the floor, or as far as you can go.
4. 4Hold that position for 10 to 30 seconds. Keep your back pressed into the wall.
5. 5Slide back up. Do 5 to 10 reps, 2 to 3 sets.

Strengthens the front of your core with a controlled, short-range movement.

1. 1Lie on your back, knees bent, feet flat, arms crossed over your chest.
2. 2Tighten your abs and slowly curl your head and shoulders off the floor.
3. 3Only come up until your shoulder blades leave the ground. This is not a full sit-up.
4. 4Hold a second or two at the top, then lower yourself back down.
5. 510 to 15 reps, 2 to 3 sets. Breathe out on the way up.

Works your lower abs and hip flexors.

1. 1Lie on your back. Bend one knee with that foot flat on the floor. Keep the other leg straight.
2. 2Tighten your core, then slowly lift both legs together off the floor.
3. 3Bring them up until your thighs are vertical, or as high as you can comfortably go.
4. 4Lower them back down slowly without touching the floor all the way.
5. 510 to 15 reps, 2 to 3 sets. If your back bothers you, just lift one leg at a time instead.

The foundation. Activates your glutes and teaches you to hinge at the hips under load.

1. 1Lie on your back, knees bent, feet flat on the floor about hip-width apart.
2. 2Squeeze your core and your glutes at the same time.
3. 3Push through your heels to lift your hips up. Your body should make a straight line from your shoulders to your knees.
4. 4Hold at the top for 3 to 5 seconds.
5. 5Lower your hips slowly. 10 to 15 reps, 2 to 3 sets.

Adds a single-leg challenge. You hold the bridge while lifting one foot, which tests your hip stability.

1. 1Get into the basic bridge position with your hips up.
2. 2Keeping your hips level, slowly pick one foot up off the floor. Keep the knee bent.
3. 3Hold 2 to 3 seconds. Don't let your pelvis tilt or sag to one side.
4. 4Put that foot back down, then do the other side.
5. 58 to 10 reps per side, 2 to 3 sets.

The hardest version. You fully extend one leg while keeping your hips up and level.

1. 1Start in the basic bridge with hips raised.
2. 2Slowly straighten one leg all the way out in front of you, keeping your hips steady.
3. 3Your extended leg, torso, and planted thigh should all be in one line. Don't let your hips drop.
4. 4Hold 2 to 3 seconds, then bend the knee and bring the foot back to the floor.
5. 56 to 8 reps per side, 2 to 3 sets.

Loosens up the buttock muscles. Tightness here often contributes to lower back stiffness.

1. 1Lie on your back, both knees bent, feet flat.
2. 2Cross one ankle over the opposite knee so it rests just above the kneecap.
3. 3Reach through and grab behind the thigh of the bottom leg. Pull it gently toward your chest.
4. 4You'll feel a deep stretch in the buttock of the leg that's crossed over.
5. 5Hold 20 to 30 seconds, switch sides. Do each side 2 to 3 times.

Targets the piriformis, a small deep muscle in your hip. When it gets tight, it can mimic sciatica.

1. 1Sit on the floor with both legs out straight in front of you.
2. 2Bend one knee and cross that foot over the other leg. Place it flat on the floor next to your knee.
3. 3Hug the bent knee with both arms and pull it gently toward the opposite shoulder.
4. 4You should feel a deep pull in the hip and buttock of the crossed leg.
5. 5Hold 20 to 30 seconds, then do the other side. 2 to 3 times each.

Opens up the groin and inner thigh. Helps keep your pelvis balanced.

1. 1Sit up tall with the bottoms of your feet pressed together and your knees dropping outward.
2. 2Hold your feet or ankles with your hands.
3. 3Use your elbows to gently press your knees toward the floor, or just let gravity pull them down.
4. 4You'll feel the stretch along the inside of both thighs.
5. 5Hold 20 to 30 seconds. Repeat 2 to 3 times.

Stretches the hamstrings. Tight hamstrings pull on the pelvis and add strain to the lower back.

1. 1Sit with one leg out straight. Bend the other knee and tuck that foot against your inner thigh.
2. 2Sit up tall and slowly reach both hands toward the toes of the straight leg.
3. 3Lean from your hips, not by rounding your back.
4. 4When you feel a good stretch along the back of your thigh, stop there.
5. 5Hold 20 to 30 seconds, switch legs. 2 to 3 times per side.

Keeps your calves flexible. Calf tightness affects how your ankles and knees move.

1. 1Face a wall and put both hands flat on it at shoulder height.
2. 2Step one foot back about two to three feet. Keep that leg straight and press the heel firmly into the floor.
3. 3Bend the front knee slightly and lean into the wall.
4. 4You should feel the stretch in the calf of the back leg. Keep that heel down.
5. 5Hold 20 to 30 seconds, then switch legs. 2 to 3 times each.