1. Half Roll-Down
How to do it: Begin seated with knees bent, heels on floor, and hands on sides of thighs (A). Exhale and pull abs in toward spine, tilt pelvis so low back is pressing to the floor and small of the back is the leader, and roll down one vertebra at a time until lower back touches the floor (B). Exhale, and engage hamstrings, squeeze glutes, and hollow the belly to roll back up to start. Do 8 reps.
2. Glute Bridge
How to do it: Lie faceup with knees bent and arms at sides, palms face down (A). Push into arms, tuck hips, and roll up, starting with the small of the back and ending with hips (B). Starting with the ribs, slowly lower back down. Do 8 reps.
3. Standing Side Kick Series
How to do it: Stand with left foot on yoga block and right foot on floor. Step to lift right foot up; keep left knee soft (A). Keeping shoulders down and back, flex foot and extend right leg forward (B). Squeeze butt to pull leg back (C). Do 8 to 10 reps. Next, circle leg clockwise for 8 to 10 reps, and then counterclockwise (D) for 8 to 10 reps. Repeat entire series on opposite leg.
4. Side Plank
How to do it: Start in plank with shoulders over arms and abs tight (A). Move left hand in toward right; pivot feet, left foot behind right (B), rotating body to right. Keep hips lifted and extend left hand up (C); hold for 10 seconds. Return to A; repeat on left. Do 8 reps per side.
5. Lower Lift
How to do it: Lie faceup with knees bent and feet on floor. Make a diamond with hands and place them under butt, palms down. Lift legs straight up, place heels together, and allow knees to turn outward, forming a diamond with legs (A). Pull abs in toward spine, press into hands, exhale air out of belly, and lower legs to 45 degrees (B). Raise legs back up to start. Do 8 reps.
How to do it: Lie faceup with knees in table top position and hands on head, elbows forward. Crunch up to bring elbows to knees (A). Hold position and shift elbows out to sides (B); twist left elbow toward center of body while bringing right knee in to touch (C). Return to B; repeat on other side. Do 8 reps per side.
7. Pilates Pushup
How to do it: Start in a plank with elbows stacked over hands and abs tight; squeeze inner thighs (A). Bend elbows and lower down as far as possible without touching chest to ground (B). Push back up. Do 8 reps.