Execute movements fluidly and focus on breathing: Inhale when you contract muscles; exhale when you release.
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Keeping butt tucked in, bend knees until thighs are parallel to floor and press palms together.
Lift right heel and rotate torso right (as shown).
Lower heel; return torso to center.
Hold for 2 breaths.
Slowly, and with control, roll back to start.
Slowly release and return to start.
Clasp hands together, arms pointing to ceiling, and engage abs to lift shoulders off floor.
Lower right leg as low as possible without arching back or touching floor.
Let arms follow and reach between legs (as shown).
Return to start, keeping shoulders lifted.
Lift and return arm out to side and leg to hip level.
Do 8 reps. Repeat on opposite side.
Crunch as you press palms together in front of you (as shown).
Do 4 reps. Switch legs and repeat.
Keeping head in line with spine, crunch forward, contracting abs and rounding back slightly.
Return to start and repeat on right side for 1 rep. Do 4 reps.