This is a core program to follow for those individuals looking to improve strength and endurance in all the muscles that make up the core. Keep in mind, this goes beyond just ab strength! The series includes 4 basic movements performed for multiple sets with varying hold times and repetitions. Back expert, Stuart McGill, suggest 30-minutes of walking first thing in the morning, another short walk at lunch time and 30-minutes of walking again after dinner, especially if you are experiencing a tight low back. This series is based off the program developed by back specialist Stuart McGill, PhD, a Professor at McGill University in Canada. IMPORTANT EXERCISE NOTES: -The first exercise is Cat Stretch - perform a Cat/Camel if you know how for 8 reps., rest and repeat for a second set of 8 reps. This is your warm-up. Bird Dog - try performing all reps on one side before switching to the opposite side. Sit-ups - If you can try doing your sit-ups for this routine the following way. Lie supine with one leg bent and one leg straight. Place the hands under the low back with palms on the floor. Raise the body just a few inches off the floor while keeping the hands under the low back for support. Hold the elbows off the floor as well. The last exercise - Side Bridge - is also head for 10 seconds per rep. perform 6 reps on one side followed by 4 and finally 2 reps - then, switch sides and do the same. All three exercises after the warm-up are held for 10 seconds - FOR EACH REPETITION!! - Perform 1 set of 6 reps, then 1 set of 4 and finally 1 set of 2 reps. for each side where necessary. Stay Strong Together, MICHAEL WOOD, CSCS Jefit