- Warm up
- Then warm up stretches
- Lying in relaxation position
- Breathe with arms
- Then add sit up.
- Add spine curl
- Add the 100
- Add hip rolls
- Add spine stretch
- Add roll back/roll up
- Add roll over (if you can do them safely without assistance)
- Hamstring stretch (leg circles)
- Rolling like a ball (try one without holding legs)
- Single leg stretch
- Double leg stretch
- Single straight leg stretch
- Double straight leg stretch
- Criss cross (but keep knees together)
- Cat stretch
- Cobra stretch
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 time.
Beginners’ exercises, or to tone up after a long break
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 x 3
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 legs lift.)
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 a ball.
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.