Shoulder Bridge

Begin by lying on your back with your knees bent and feet flat on the floor

• Extend both arms straight along the sides of your body
• Squeeze your glutes, exhale, and lift your hips up four to six inches off the floor
• Inhale and slowly lower your hips back down to the floor to complete one repetition

Toe Taps

• Begin by lying on your back
• Lift both feet up off the floor into tabletop position: with your knees over your hips and your lower legs parallel to the floor
• Place both arms straight along the sides of your body
• Inhale and gently lower your right foot toward the floor (keeping leg bent at 90 degrees)
• Tap only your toes on the floor
• Exhale and return your right leg to your starting position
• Repeat with your left leg, then alternate dropping and tapping each foot for a total of 10 reps

The Hundred

• Begin by lying on your back
• Bring both legs up one at a time into a tabletop position (knees over hips and shins parallel to both floor and ceiling)
• Hover your arms a few inches above the floor, straight out along the sides of your body
• Keeping an activated core, exhale and peel your head and shoulder blades off the floor
• With your legs and torso still and stable, begin pumping your arms up and down at a fast, but controlled pace, moving them no more than about two inches
• Inhale for five counts, exhale for five counts. Do this 10 times.n

Roll Back, Roll Up

• Begin seated on the mat with your knees bent and both feet flat on the floor
• Hold both arms forward and parallel to the floor at shoulder height
• Exhale and slowly roll your upper body halfway down to the floor, vertebra by vertebra (really think about using your abdominal muscles—not your hip flexors—for stability and control) 
•  Inhale as you slowly roll your upper body up to return to your seated position

Swimming

• Begin lying on your stomach
• Reach both arms straight overhead
• Engage your core, squeeze your glutes, and tuck your check to your chest
• Lift both your chest and legs a few inches off the floor (similar to a superman position)
•  Inhale and exhale as you kick your legs and flutter your arms up and down at the same time, performing a moderately paced “swimming” motion.
• Do this for 10 to 20 seconds, then rest and repeat

Wall Squat

• Begin by standing and leaning your back against a wall
• Place both feet about hip-width apart and about a foot away from the wall
• Extend both arms straight out in front of you at shoulder height, arms parallel to the floor
• Inhale and sink your body down 6 to 12 inches, using your back on the wall and your feet on the floor as support anchors
• Continue to take deep inhales and exhales, holding this isometric squat for 10 seconds • Slide back up the wall to return to standing

Cat and Cow

• Start on your hands and knees on the mat
• Inhale. On the exhale, tuck your chin to your chest and round your back up toward the feeling and let your tailbone tuck under your pelvis
• As you inhale again, tilt your nose and tailbone up toward the ceiling and arch your back, letting your belly expand and drop toward the floor
• Repeat this combo in a fluid motion for 10 reps, moving with each breath

Side-Lying Clam

• Begin by standing and leaning your back against a wall
• Begin lying on your right side with your legs bent and stacked
• Place one arm under your head and neck for support
• Keeping your ankles together and hips facing forward, lift your top knee up about 6 inches, and then slowly lower down. Focus on using just your glutes (not your back) to squeeze and lift the right leg (aka open the clam shell!)
• Repeat for 10 reps, then switch and repeat for 10 reps lying on your left side

For the print version, use the link below to download the PDF.