Core Stabilization Exercise	Instructions Provided to Participants
	Abdominal Drawing-In Maneuver Crunch Start Position: Lie on back with arms crossed over chest. Movement: Pull lower abdominal muscles up and into spine. Slowly curl trunk off the ground until just the base of shoulder blades are touching ground, hold for 10 seconds and then slowly curl trunk back down. Perform 6 repetitions in 1 minute.
	Right Horizontal Side Support Start Position: Lie on right side with legs straight and feet stacked. Upper body should be supported with right elbow; cross left arm across chest (left hand on right shoulder). Movement: Pull lower abdominal muscles up and into spine. Lift right side off the ground so body weight is supported through right elbow and feet. Go up in 5 counts and down in 5 counts. Perform 6 repetitions in 1 minute.
	Left Horizontal Side Support Start Position: Lie on left side with legs straight and feet stacked. Upper body should be supported with left elbow; cross right arm across chest (right hand on left shoulder). Movement: Pull lower abdominal muscles up and into spine. Lift left side off the ground so body weight is supported through left elbow and feet. Go up in 5 counts and down in 5 counts. Perform 6 repetitions in 1 minute.
	Prone Plank Start Position: Lie on stomach with legs straight and feet together. Upper body should be supported with elbows and forearms. Movement: Pull lower abdominal muscles up and into spine. Lift entire body off the ground so body weight is supported through elbows/forearms and toes. Pull shoulders down and back (don't slump). Hold for 15 seconds in “up” position then slowly return to start. Perform 4 repetitions, 15 seconds each.
	Supine Shoulder Bridge Start Position: Lie on back with knees bent 90 degrees, feet flat on the ground. Movement: Pull lower abdominal muscles up and into spine. Lift buttocks off the ground in a straight line (knees, hips, shoulders) supporting weight with shoulders and feet. Straighten right leg and hold for 5 seconds; then slowly bend right knee (5 seconds) and place right foot flat on the ground. Repeat with left leg. Slowly lower buttocks back to start position to complete one repetition. Perform 4 repetitions in 1 minute.
	Quadruped Alternate Arm and Leg Start Position: On all fours, knees under hips and wrists under shoulders. Movement: Pull lower abdominal muscles up and into spine. Simultaneously stretch out right arm and left leg for a 3 second count, hold for 5 seconds (do not arch back), then slowly return to start position. With each repetition, alternate opposite arm and leg. Perform 4 repetitions in 1 minute.
	Hip Flexor Squat (“Wood-Chopper”) Start Position: Stand with feet shoulder width apart, arms overhead (hands clasped). Movement (2-count): Pull lower abdominal muscles up and into spine. ONE: Squat down, move arms down between knees, keep heels on the floor, stick out buttocks. Do not allow knees to go in front of toes. TWO: Stand up, moving arms overhead, coming up onto toes. Do not arch back. End at start position on the last rep. Perform repetitions of 2-count exercise for 1 minute.