6. Bird Dog Crunch
This exercise strengthens the front and back side of the mid-section, both of which need to be strong to prevent low back pain. A balance challenge is presented with the leg and arm extended and the transverse abdominus is strengthened as it works to keep you from tipping to one side or another.
A) Kneel on the mat on all fours. Reach one arm long, draw in the abs, and extend the opposite leg long behind you.
B) Bring the elbow and knee in towards your center as you round your back remember to draw in your abs.
Repeat for 10 reps then switch sides.