Arm lift crunch
Lie on your back with knees bent, feet hip-width apart and arms at your side on the floor. Exhale as you draw your bellybutton to your spine and round your upper back slightly to lift your head and shoulder blades and arms off the mat. Inhale as you hold this lifted position. Exhale, lift arms up to ceiling without changing the shape of your spine or lowering your head and shoulders. Inhale, lower arms back to sides. Exhale, lower shoulders, arms and head to mat. Repeat up to 10 times.
Hundred
Lie on your back with feet on floor, knees bent, feet hip-width apart, arms at your side. Inhale, lifting one leg to table top (knees and hips at 90 degrees), exhale to lift other leg to table top. Inhale and nod chin slightly. Exhale and round your upper back slightly to lift your head and shoulder blades off the mat. As you lift your head and shoulders, straighten legs to point toes toward where ceiling and wall meet. Hold this position as you inhale five counts and exhale five counts, pulsing arms at side in time with your counting. With each exhale, try to draw abdominals tighter. Repeat this breath pattern for 10 full breaths as long as you can keep good form.
Bicycle
Lie on your back with knees bent, feet and legs hip-width apart, hands behind head. Exhale, lift one leg to right-angle position and then the next leg. Inhale and nod chin slightly. Exhale, draw abdominals tighter to slide lower ribs down toward hips, lifting head and shoulders off mat. Inhale, hold this position. Exhale, feel obliques compress further to draw right rib cage over to left hip, lifting right shoulder blade away from mat, as right leg straightens. Inhale, return to center with upper body with head and shoulder blades off mat, and bring right leg back to right angle. Exhale; left side of ribs reach to right hip and left leg straightens. Inhale; return to center, with legs bent. Do 10 repetitions on each side.
Scissors
Lie on your back with knees bent, feet flat. Pull your bellybutton toward your spine while tipping pelvis toward ribs. Lift legs one at a time until they are as straight as possible with a 90-degree bend at hips. Rest your hands on the side or back of each thigh, even with your knees. Slowly roll your head and shoulder blades off the mat. Inhale, maintain position. Exhale, put both hands on your right leg as you gently bring it toward your face, lowering your left leg just above the floor. Alternate until you have completed 10 repetitions on each side.
