Spine Stretch The spine stretch works the core while elongating the spine. Sit on a mat with your legs in a V, feet as wide as the edges of the mat. Sit tall and reach your arms forward at shoulder height. Exhale and tuck your chin to your chest. Fold forward at the waist and reach your arms towards the wall. Inhale as you use your core to return to an upright position. Repeat 10 times. The 100 The 100 strengthens the core while building stamina and coordination. To begin the move, lie on your back on a mat with your arms at your sides, raised a few inches off the ground. Raise your legs so that your calves are parallel to the floor while your thighs are perpendicular. Engaging your abs, lift your shoulders and upper back off the ground, curling them towards your stomach as you begin to flutter your arms up and down. Inhale for 5 flutters then exhale for 5 flutters, working your way towards 100 counts or as many as you can. One Leg Circle The one leg circle is intended to stabilize the hips while strengthening the core. Lie on your back on a mat with your legs extended, arms at your sides. Raise one leg so that it is perpendicular to the floor. Inhale. Exhale as you push your leg to the outside, sweeping it toward the ground in a circular motion. Without touching the ground, sweep the leg back up to complete the circle. Inhale again. Repeat the motion one more time, then reverse the direction of the sweep, completing 2 more circles. Do 5 reps of the cycle, then switch sides. Single Leg Stretch The single leg stretch targets your lower abs. Lie on your back on a mat with your arms at your sides and raise your legs so that your calves are parallel to the floor. Your knees should be directly above your hips. Exhale as you peel your back and shoulder off the floor toward your chest. Pull your right knee toward your chest as you lengthen your left leg and hover it a few inches above the ground. Wrap your hands around your knee, inhale, then switch the position of your legs. Repeat 10 times. Double Leg Stretch Like the single leg stretch, the double leg stretch targets the lower abs. You’ll use your core to move your entire body. Lie on your back on a mat with your knees bent, feet flat on the floor shoulder-width apart, arms at your sides. Inhale as you use your abs to bring your knees to your chest and raise your shoulders and back off the ground. Hug your knees. Inhale as you release the hug, extending your legs in front of you and lowering them to a few inches above the floor. At the same time, lengthen your arms behind you so that your body forms a nearly straight line. Repeat the movement 10 times. The Roll Up The roll up strengthens abdominals and helps to elongate the spine. To begin the move, lie on your back on a mat with your knees bent, feet on the floor, hip-width apart. Reach your arms toward the ceiling. Then, exhaling, use your abs to peel your shoulders and back off the floor and toward your thighs. At the same time, lower your arms until they are parallel to the floor in front of you. Inhale and straighten your spine. Bend forward, pressing your chest into your legs and round your spine, exhaling as you reach your arms forward. Reverse the movement, lowering your back one vertebrae at a time, to return to the starting position. Repeat 5 times or as many as you can.