Cobra Pushup
Squeeze a foam roll or towel between your thighs and lay flat on your stomach, tucking tailbone toward the mat. Place hands under shoulders, with elbows up, and push the tops of your feet into the floor. Next, inhale and push up into Cobra, opening chest and pulling rib cage forward. Be sure to keep shoulders down. Exhale and release, lowering yourself slowly and carefully, one set of ribs at a time. Repeat three times.
Curl
Lie with knees bent and arms down at sides. Roll shoulder blades off the floor to form a large C from the top of head to knees, and let hands slide up to the outside of thighs. Tuck your pelvis up and under, and gaze beyond knee. Hold for 30 seconds. Next, raise arms up by ears and hold for another 30 seconds. Return to start and rest for 30 seconds, then repeat for two more sets.
Prone Gluteal
Lie facedown on the floor with one forearm over the other, resting forehead on both. Next, roll pelvis slightly under and pull abs up and in toward your spine. Raise right leg a few inches off the floor, and then left, keeping them about 1 foot apart, with toes slightly pointed. Squeeze your glutes and lower-back muscles, and pulse both legs up and down a few inches for 20 counts. Rest for 20 seconds and then repeat for a total of three sets. To work mid-back, bring heels together and slightly bend knees, and repeat for one more set of 20 pulses.