Hip extension
This exercise will stretch your hips and improves you balance, along with strengthening your shoulders, legs, upper, mid and lower back. Stand straight while holding dumbbells in both your hands. Extend your right leg towards the back and place your toe on the floor. Lean to the front with your hips and lift your right leg behind you. Bring your chest towards the floor and stretch your arms out as you make a T with your shoulders. Make sure to keep your neck and head straight. Come back to the starting position and repeat the same 10 times for each leg. The whole exercise should take you 1 minute to complete.
The Plank
For this exercise you will not need the dumbbells. Lie on the floor facedown, place your elbows on the floor and lift yourself up with their support. Your body should be straight from your head to your ankles, pull the abdominal muscles inside as tightly as you can. You need to hold this position for a minute.