Lots of lower back and leg stretching.. this is a huge help... do this before and after you routine... the best is bending over and touching you toes without bending you knees... ultimately you want to be able to have your palms flat against the floor, also squat like your taking a ___________, lay on you back and pull you leg up and hold it.....

Core exercises - sit ups, crunches, big ball stuff - you can find these exercises on line, pull up, push ups....



Upper leg exercises ... hams a quads.. stay away from squats until your core is built up.. very bad on the knees and lower back...at least the is a a PhD Physical Therapist told me...

Oh! Forgot... running, bike riding, or if yo have access to one of these make it your best friend..