Stand in front of a chair, feet hip-distance apart, toes forward. Lean chest slightly forward. Bend knees, tap (don’t sit!) bottom on chair, then stand up. Keep your weight on your heels and keep knees over toes. Do 10 to 12 reps.
Lie on back and place soles of feet together; relax knees out to the side. Place hands behind head, with elbows out. Tightening abs, lift chest and shoulders up, then release back down. Do 10 to 12 reps.
Lie on back, with knees bent. Cross left ankle over opposite knee. Place right hand behind head and lift right shoulder toward left knee. Release down. Do 10 to 12 reps, then switch sides.
Get down on all fours, knees together. Walk hands out and lift feet; move hands slightly wider than chest. Head, neck, back, and butt should be in alignment. Keeping your abs tight, bend elbows and lower chest toward the floor. Press back up. Do 10 to 12 reps.
Standing Hip Extension
Stand with feet hip-distance apart. Shift weight to right foot, and extend left leg behind; lift and lower left foot, squeezing your butt. Use a chair for balance. Do 12 to 15 reps, then switch.
Place entire right foot on a stair or a sturdy platform, and step up with left leg following. Step down with left leg, reaching back about 12 inches; follow with right. Do 12 times, keeping chest lifted, then switch sides and repeat. As you get stronger, try this move with weights.