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People say slow and steady wins the race, and like any other workout, maintaining a steady position where it starts off easy, but then you start to feel the burn until you can hardly stand it — that's when you know it's working.

If you love that burn, you'll love this ultimate core-strengthening move known as the flat-back forward bend and you can achieve it by following these simple steps:

• Stand with your legs in a wide straddle position, feet parallel, with about two to three feet between your heels.
• Extend your arms straight into the air.
• Take a breath in and as you exhale, slowly hinge at the hips, lowering your torso so it's parallel to the ground.
• Be sure to shift weight forward into the toes and really reach your fingertips away from you. Keep the abs pulled in as you breathe deeply.
• Hold here for 30 seconds. Then slowly rise back up.
• Then lower halfway and rise back up, repeating 10 times.
• Lower and hold for another 30 seconds.
• Rise up to stand.

If your hamstrings are stiff, try to bend at the knees a little, it’ll still be effective. And if your lower back aches, bring your hands to your hips, and shift weight back into your heels a little.

Try out this great workout and let us know how it works for you.