Planks Lie on your stomach on a mat with your elbows bent at 90-degrees, forearms resting on the floor. Fully extend your legs behind you and push up onto your forearms and toes. Your elbows should be directly beneath your shoulders. Engage your core and low back muscles. Hold the position as long as you can to strengthen your core and increase stability. Push Ups Start on your stomach with your legs extended behind you. Place your hands on either side your your chest just below your shoulders. Push up onto your hands and toes and fully extend your arms. Point your face at the floor. Bend at the elbows to lower your chest towards the floor. Keep your elbows within 45 degrees of your body. Push your body back up until your arms are straight again. Complete as many reps as you can. Wrist Curls Sit on a bench or chair with a dumbbell in each hand. Press the tops of your forearms into your thighs, so that the dumbbells are hanging just over your knees. Using only your wrists, curl the dumbbells towards you, then lower them back to starting position. Perform 3 sets of 10 curls with 30 seconds to a minute of rest in between. Farmer’s Walk Grab a heavy dumbell (one that you can’t curl with your biceps) in each hand and let your arms hang at your sides. Stand tall, brace your core, and walk around until you exhaust your forearms. Tongue Push-Ups Press the underside of the tip of your tongue into the front of the roof of your mouth. Bite your teeth together, but keep your lips apart, and swallow. Perform 3 sets of 10 reps. Pelvic Floor Exercises Your kegel muscle is the one you use to control the flow of your urine. You can work this muscle by quickly pulsing it for sets of 10 two-second holds every day. In a couple of weeks, see if you can accomplish 5-second holds.