Lie on your back, with your hands extended out, palms down. Bend your legs, keeping feet firmly flat on the floor.
Lower the knees to one side turning at the waist.
Aim to allow the thighs to touch the floor, then slowly repeat again on the other side. Avoid letting the shoulders come up off the floor.
Lie flat on your back, place your right leg across your left knee, keeping your left foot close to your bottom.
With both hands hold onto you right knee and pull it very gently towards you. Hold for 15 to 30 seconds and switch knees.
Lie on your back on Sit Up Mat, bending your knees to about 90° with your feet flat on the floor. Grasp handles on mat.
Raise your torso, shoulders, and head 6 to 12 inches. Tense your abdominal muscles and hold this position for a few seconds. Return slowly to the floor and repeat.
(Advanced) Lie flat on your back, legs down on mat and hands under your buttocks to support your lower back.
Lift your feet few inches of the ground, then take them out wide, then either back to the centre, or across one another in a smooth motion. Keep your back and head flat on the mat while performing exercise.
