A strengthened, supple core

Unlike weight training, which isolates particular muscle groups, a move like this one will effectively strengthen and stretch your core muscles simultaneously. If you perform this exercise properly and do it on a regular basis, your back will feel balanced, supple and strong. Make sure you concentrate on keeping your shoulders directly above your wrists and fully engage your abdominals when tucking your knees to your chest. If you lean forward or backward, you lose the effectiveness of the movement.

1 Begin on all fours with your palms on the floor under your shoulders and your knees aligned under your hips. Stretch your right leg behind you, raising it up to hip height. Pause for two seconds, pulling your abdominals in toward your spine. Do not let your back sag at the waist.

2 Inhale, pressing your hands firmly into the ground. On the exhale, keep your shoulders directly above your wrists, slowly tuck your knee into your chest and round your spine. Pause for two seconds (think of making a turtle’s shape with your spine). Make sure your knee comes as close to your chest as possible and bring your nose to your knee. Repeat three times on this side, then release and repeat using the other leg.

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-- Karen Voight