Build Muscle Support

Chair squat

stand in front of chair with feet shoulder width apart

keep back straight, stomach muscles pulled in, and knees over ankles

slowly lower you butt toward the chair, raising your arms forward for balance

pause before actually sitting

slowly return to standing

do 3 sets of 10

Knee extension
sit in a chair with feet not touching the floor (try a stool)
grip sides for support
slowly extend left leg so it's almost completely straight, tightening thigh muscles and toe pointed to ceiling
hold for 5 seconds
slowly lower to starting position
do 3 sets of 10
repeat with right leg

Clam shells

lie on your left side in somewhat fetal position, knees bent and legs together

keeping ankles together, lift top knee and hold for 5 seconds

slowly close, like a clam

do 3 sets of 10

roll over onto other side and repeat

Bridge
if you need, do on blanket or mat to cushion your spine
lie on back, knees bent, feet hip width apart, knees above heels
press feet into the floor and squeeze glutes to lift hips off the floor
imagine lifting one vertebra at a time slowly, squeezing your abs
hold for 5 seconds
do 3 sets of 10