The 100 Lie on your back on a mat with your legs raised so that your shins are parallel to the floor. Place your hands behind your thighs and curl your torso toward your quads. Then, keeping your abs engaged, hover your arms a few inches above the ground at your sides and pump them up and down with a range of about 6 to 8 inches. Take deep breaths, inhaling for 5 counts, then exhaling for five counts. Repeat 20 times. Single Straight Leg Lie on a mat with your legs extended toward the ceiling. Lengthen your spine as you pull in your abs, curl your chin, and pull your upper body off the mat. Grasp your right ankle as you lower your left leg to a 45-degree angle. Pull your right leg toward you, pulsing twice to increase the stretch. Immediately switch legs. Repeat 6 times. Criss Cross Lie on your back on a mat and raise your legs so that your calves are perpendicular to the floor. Bend your elbows and tuck your hands behind your head. Engaging your abs, raise your shoulders and torso off the ground as you twist to bring your right elbow towards your left knee. At the same time, extend your right leg out over the mat. Hold for 3 counts. Immediately switch sides, bringing your left elbow towards your right knee as you extend your left leg over the mat. Hold for 3 counts. Repeat 4 times on each side. Swan With Neck Roll Lie on a mat on your stomach and bend your elbows so that your hands fall directly under your shoulders. Let your forehead rest on the mat. Push through the backs of your hands and straighten your arms to raise your chest off the ground and stretch the low back. Slowly lower your chest back to the mat. Repeat the stretch 3 times. Double Leg Lift Lie on your back on a mat and extend your legs toward the ceiling so that they are perpendicular to the floor. Point your toes and place your hands behind your head. Lift your shoulders off the ground. Inhale, then exhale as you engage your abs and lower your legs to between 30 and 45 degrees above the floor. Slowly raise them back to starting position. Repeat 8 times. One Leg Teaser Lie on your back on a mat with your knees bent at a 45-degree angle. Extend one leg, keeping your thighs parallel. Extend your arms at chest height so that they are parallel to your legs. Tighten your core as you raise your shoulders and chest off the ground and reach your hands toward your right toes. Slowly lower until your shoulder touches the mat, then raise again. Repeat 6 times, then switch kegs. Roll Sit on a mat and bring your hands around your shins, just above the ankles. Tighten your abs and curve your spine forwards. Tuck your chin slightly and keep your gaze on your belly button. Lift your feet off the mat and balance on your tailbone. Inhale, contract your abs, then roll backward up to your shoulders. Pause. Then exhale, using your abdominals to rise back up to a seated position. Repeat 6 times. Mermaid Sit on a mat with your legs stacked to the left side. To perform the stretch, lower your left elbow and forearm to the mat and reach over your head toward the left, lengthening your right arm. Repeat twice, then switch sides.