Core Stability For Beginners

Modified V-sit:
Keep your knees bent at about 90 degree and your back tall. Slouching or leaning too far back will you hurt your back in a long run. Try to keep your back at least 60 degree to the horizontal or floor. Hold the position for 5 secs,10 secs, 20 secs, and 30 secs or more. Breath nomrally!

Bird-Dog position: Lift your left leg up and keep it straight. Squeeze your butt and abdominal muscles really tight. When you feel stable, lift your right arms straight ahead as high as possible. Breath Normally! Hold the position for 5 secs, 10 secs, 20secs, and 30 secs or more. (Make sure you alternate both sides of the body).
 

Side Plank:
Lay down on the side and keep your body very straight first. One foot on top the other. Put weight on your bottom foot and bottom arm and shoulder.
Then lift your body up into an inclined position. Be careful! Maintain a  neck neutral all time. Alignment is very vital (in this case, your neck should be inclined as your entire body). Hold the plank position for 5 secs, 10 secs, 20 secs, and 30 secs or more. Make sure that you alternate both sides of the body. Breath normally!   *** If you are not strong enough to do it from your feet, do it from your knees.***

Supine Side Roll: Lay on your back and bend YOUR KNEES AND YOUR HIP so that your quadriceps (upper leg) and your abdominals are at 90 degree angle. Also, your calves (the back of lower legs) and the back of your upper leg are at 90 degree angle. Then,extend both arms to the sides WITH PAMLS FACING UP. As you roll to the left, HOLD BOTH YOUR SHOULDERS (especially the right shoulder) very FIRM TO THE GROUND. Hold the position for 5 secs, 10 secs, 20secs, and 30 secs or more.(Make sure you alternate both sides of the body). Please breath normally!

Lean -Over-Reverse-Flies 
1. Lean on top of the ball on an incline position.
2. Hands with light weight dummbbells. Keep elbows bent at about 90 degree angle.
3. Chest off the ball to prevent slouching.
4. Feet at shoulder width. (Narrowing the feet will be more challenging because of the increase of instability of the base).
5. Hold the position steady for 5, 10, 15, 20 secs or more.
6. Breath normally