The Reverse Table Top

Beginner

Set Up: Lie faceup with your arms extended by your sides, legs bent with feet flat on the floor, hip-width apart.

Action: Raise your hips from the ground, creating a straight line from your neck to your knees. Hold for one count, then lower back down to the floor. Complete 12 to 15 reps per set.

Intermediate

Set Up: Lie on your back with your legs bent, feet flat on the floor, with your arms extended at your sides.

Action: Lift your hips from the ground, aligning your body from your neck to your knees. Next, extend your right leg from the knee to straighten your leg. Hold for one count, then reverse the move and lower your body back to the starting position. Repeat, alternating between your left and right legs with each rep. Aim for eight to 10 reps per side.

Advanced

Set Up: Begin on your back with your knees bent, feet flat on the floor. Raise your hips from the ground, squeezing your butt as you rise.

Action: Extend your right leg until it is aligned with your torso. Hold this position for 10 to 20 seconds, then slowly flex your knee and return your foot to the ground without touching your hips to the floor. On your next rep, extend your left leg. Aim to hold this move three times on each side.