Double-leg Stretch

• Lie faceup.
• Curl up to raise shoulders slightly and engage abdominals to support lower back./li>
• Extend arms by ears and raise legs to a 45-degree angle from the floor.
• Circle arms around and hug knees into chest.
• To modify, keep legs at a 90-degree angle and rest head.
• For more of a challenge, add leg beats, scissoring legs on top of each other for 5 beats with each extension.

Scissors

• Lie facecup.
• Curl head and neck up to raise shoulders slightly off the ground.
• Lift left leg 1 inch above the mat and extend right leg to ceiling, bringing your hands to your ankle.
• Double-pull your right leg, then switch legs.
• Maintain hip stability throughout the exercise.
• To modify, softly bend knees and keep head down.
• For more of a challenge, reach arms by ears throughout, keeping hands out.

Hundred

• Lie faceup, arms at sides.
• Curl head, neck, and shoulders up, and extend legs to a sustainable level (where abs stay engaged but lower back is not lifting from the mat).
• Begin pumping arms up and down, breathing in for 5 counts and exhaling for 5 counts, totaling 10 breath cycles.
• To modify, bend knees at a 90-degree angle (as shown).

Side Teaser

• Lie on right side, supporting body with right hand.
• Engage core and rotate hips to lift legs as high as possible from floor to engage obliques.
• Return to starting position with control.

Swan

• Lie facedown.
• Place hands underneath shoulders.
• Engage core and lift head slightly.
• Raise your chest up and extend arms forward as you lift legs 1 inch above the mat.
• Bend elbows so arms form a “W” shape, hold, then lower everything down to the mat.

Side Leg Series

• Lying on your left side, bring legs slightly in front of your hips to create a kickstand.
• Lift right leg to hip height and kick forward and back, maintaining upper body stability and pointing toes.
• Repeat for 10 reps.
• Then pause at hip height, point foot, and rotate in small circles (about the size of a tennis ball), circling 15 to 20 times in each direction.

Roll Up

• Lie faceup.
• Extend arms to ceiling, lifting head and engaging core to roll up smoothly.
• Reach forward with hands reaching toward toes while still drawing your waist back to create length along your spine and maintaining a feeling of drawing your abs in.
• Slowly roll back down.

Grasshopper

Place your hands on the floor and rest your thighs on a foam roller.
Bend your elbows to lower your upper body toward the floor while bending your knees to bring your heels toward your butt.
Pause, then reverse the movement to return to start.
That’s one rep. Do eight.

Leg Pull

Place your hands on a foam roller and get into a pushup position; raise your right foot a few inches.
Keep your arms straight as you move your body slightly forward, pointing your right foot.
Reverse the movement to return to start; repeat on the other side.
That’s one rep. Do eight.