(Stole this from http://www.thecoveteur.com I love their lil gif visuals.)
MOVE #1 SIDE PLANK
With your top leg lifted to hip height, “thread the needle” by rotating your body and reaching your top hand through the gap between your body and the floor.
Do 10 reps.
MOVE #2 PLANKING
While in a standard plank position, bend one leg into the chest, then extend it straight behind the body, all while maintaining a neutral spine.
Do 10 on each side. This should get you very warm.
MOVE #3 DOUBLE LEG STRETCH
This is a classic Pilates mat exercise. Try to keep your low back neutral while you sit in a “V” position and extend your arms and legs at the same time.
It’s an ab killer. Shoot for 10 reps, and rest if your neck bothers you.
MOVE #4 BRIDGING
This one is my personal favorite. With your pelvis and heels lifted, extend one leg up to the ceiling, then lower to hip height and lift back up. Keep hips completely level the whole time. You’ll need to work your butt and obliques to keep it square.
Do 10 on each side.
MOVE #5 KNEELING LEG LIFTS
Just like a side plank but your knee is set down. Lower and lift your top leg to the side. Feel your glute med burn as it works one side and stabilizes the other.
Do 20 reps on each side.