- Stand with feet parallel, hip-distance apart.
- Inhale, then exhale while extending arms up and reaching through upper back.
- Inhale, then exhale and slowly roll down toward the floor one vertebrae at a time.
- Sit back as if sitting in a chair before reaching up and lifting heels.
- Return to standing.
- Walk hands out to plank position.
- Engage your abs to draw right knee into chest.
- Extend leg back, pointing toes to the ceiling and engaging glutes and hamstrings.
- Repeat for 5 reps.
- Then, bring right knee to left shoulder in the same manner for 5 reps.
- Finally, bring right knee to right shoulder in the same manner for 5 reps.
- Repeat entire series on the other leg.
- To modify, lower knees to floor and limit leg range of motion.
- Kneel on the floor with knees directly under hips, feet touching.
- Hinge upper body back about 45 degrees, engaging abs, glutes, and feet while maintaining a straight line from head to knees.
- Return to the starting position.
- For more challenge, sustain the hinge position and lower and lift your arms 10 times.
- From kneeling, lower left hand to the ground and extend opposite right out, holding right hand behind head.
- Lift right leg to hip height, then lower for 10 reps.
- Then hold leg at hip height and rotate leg in small circles for 10 reps.
- To modify, lie on side instead of kneeling.
- 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.
