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Stretches:
· Lean down – touch your toes
· Arms behind your back – stretch out your shoulders
· Arms in front – stretch up to the sky
· Left and right lunge, arm reached over your head
· Lean down towards to left, right, center
· Butterfly
· One leg out, stretch to your toe, alternate
· Legs out, stretch to the center
· Legs together, stretch forward
· Leg forward, bring knee to chest over leg, twist direction leg is up, alternate
· Cobra pose (lay on stomach, point toes, arms in front like a push up, bring chest and stomach up, keep hips on the mat)
Exercises:
· Twist (sitting, arms shoulder height, turn side to side, x20 [side to side = 1])
· Crunches (x20)
· Crunches, legs up (x20)
· Bicycle crunches (x20)
· Long bicycles (like stepping out and walking, one minute)
· Rows (like rowing a boat, pull arms back from feet as far as you can, x20)
· Plank (30 seconds, x3)
· Push-ups (x10)
· Leg lifts (lay on back, bring legs up and down as far as possible, x10)
· Leg side to side (lay on back, legs up, rock legs side to side, x15)
· Leg lifts (lay on side, x20, alternate)
· Sunbird crunches (on hands and knees, bring opposite arm and leg out, crunch in)
· Elbow to knee (standing: opposite then same side, x20 each side)
