Please note that I do not own the rights to any of the YouTube videos, however I have chosen them as they best demonstrate how to perform the exercise.
Superman/Bird Dog for weak low back and pain in low back. Sorry for the loud opening on this video, but it is the most complete description of this exercise and has all the levels in it. Start with the simplest level before moving on.
This is a core building exercise called The Plank. Start with the beginner level on your knees – build to one full minute on your knees before you try the on the toes version