Your core is like a power plant.  If it is not strong your body mechanics can be compromised.  You will have too much unwanted movement, which decreases performance or can set you up for injury.  Areas that can become injured as a result of a weak core are the lower back, hamstrings and knees.  This exercise will strengthen the abdominals (transverse) and the lower back. 

• Begin face down on the floor, propped up on your forearms, with knees and feet close together.
• With your elbows under your shoulders, lift your torso, legs, and hips in a straight line from head to heels.
• Hold for at least 10 seconds to start.  Raise your left leg a few inches off the floor, keeping the rest of the body still.  Hold an additional 10 seconds.
• Lower and repeat with your right leg, holding for 10 seconds while keeping the body stable.
• To progress and make it harder, extend the time of the exercise.  Each time you lift your leg; hold it for 10 to 15 seconds longer without compromising form.

Tip:  Pull in your belly and don’t let your hips sag.