Single leg squat: 2-3 sets/ 15-25 reps/ 2-3x a week.
The lower the squat, the harder it is. Start off on a high surface.
Bridge and Hold on a swiss ball.
hold position for 30-60 seconds x 2 sets x 2-3 days a week.
Single Leg Bridge up
2 sets x 15-25 reps each leg x 2-3 times a week
Swiss ball single leg bridge
2-3 sets x 15-25 reps x 2-3 days a week
Swiss Ball hamstring curls
2-3 sets x 20-25 reps x 2-3 days a week
Basic Plank
hold position for 30-60 seconds / 2-3 sets/ 2-3 days a week
Single leg Plank leg lift
2-3 sets 15-25 reps 2-3 days a week
The ultimate plank
This is more advanced exercise and there are no need for crunches with this one. You'll see why!!!!
2-3 sets 10-25 reps 3 days a week
All of these exercise will help you stabilize your lower back and strengthen you legs. The exercises are by no means the only ones to help but I thought maybe some of the easiest to start with.
Take this advice as you wish, with out the help of a spotter or someone to correct your mechanics as you go through these exercises, we are not responsible for any injury that may occur.
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