It looks a lot but if you learn it
and keep it moving it will take 15-20 minutes – honest!
Don’t do too many repetitions but keep working continuously
from one exercise to the next, gradually building up repetition over
1. Breathing - Relaxation position, cushion between knees.
a. Engage inner
thighs and powerhouse and maintain for three full breaths x 3.
b. Add sit-up, hold, roll down x 3
c. Add walking hands up back of thighs to make deeper "c" curve
d. Curl up again, add 100 arms, breathing in for 5 and out for 5
2. Spine Stretch - Forward against wall. Exhale down, breathe in, and exhale
back up x 5.
3. Full roll up - 3 to 5 reps (or roll backs if abs bulge or
4. Roll over - Taking legs over head and rolling back down through
spine, or if you have any back problems;
On both of these exercises, roll through spine on exhalation.
5. Rolling like
6. Single leg stretch.
Do all the exercises with just a few reps, maybe 3
or 4, and build up the number as you develop more strength.