You can see the benefit. Now, it's time to train so you can hold this body positioning without thinking. The following program is a beginner program that can be modified as your strength increases. These three exercises can be performed in less than 10 minutes. Remember to do a warm-up first, such as gentle jogging on the spot, to increase your circulation. Do each exercise once, then repeat, resting 30 seconds between each set.
Abdominal Brace (for abs and lower back)
Starting Position: On a towel, lie flat on the floor face down, in push-up position. Now, tighten your abs. One way to know which area you should be targeting is to cough once -- you will feel your tummy contract. Hold that contraction. Keep breathing. Now you are braced.
Movement: Push yourself up onto your elbows and knees, keeping a straight line - don't stick your bottom out. You should have a straight line angling down from your shoulder to your knee. There should be no discomfort in your lower back.
If there is, lift your hips a little higher - maintain a straight line. Hold this position for as long as you can, up to 30 seconds. Remember to breathe. Don't hold your breath. Keeping those abs braced, hold for 30 seconds if you can. Lower yourself gently -- don't flop. Then relax and rest for 30 seconds. Repeat.