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Abs Exercise 21:Vertical horse stance & Alternating Superman
Emphasis: spinal stabilizer muscles Kneel on all fours -- hands below your shoulders, knees below your hips and torso parallel to the floor. Lift your left hand and right knee just high enough off the floor so a magazine would fit underneath them. Without allowing your pelvis to shift toward the supported side, hold that position for 10 seconds, then return to the starting position and repeat with the opposite hand and knee.
Emphasis: spinal stabilizer muscles, lower trapezius
Lie face down on the floor with your legs extended back and your arms extended forward at 45-degree angles to the long axis of your body. Raise your left arm and right leg slightly off the ground and hold for 10 seconds. Return to the starting position, then repeat using the opposite arm and leg.