All exercises are for 3 sets of 12 on each side, stretches are for 3 sets of 15 seconds on each side.
Lay on your back with your legs and arms straight. Engage your core and while keeping your back flat, crunch up off the floor about 3 inches, raising your arms straight out, palms up, beside you at the same time. Keep your chin up off your chest to keep your neck in a comfortable position. Hold for 3 seconds and then release.
Start in a high plank position with your arms straight and your hands placed directly underneath your shoulders. Make sure your butt is down and you can make a straight line from the top of your head to your feet. Hold for 30 seconds. Remember to breathe.
Lie flat on the floor, and keep your arms by your side. Lift both your legs until they are sticking straight up towards the ceiling. Lift your hands off the floor and try to touch your toes with your fingertips. Inhale and go back down. Exhale and try to touch your toes with your fingertips.
Lie on your back with your knees bent and your feet flat on the floor. Gently raise one bent knee up and then the other so that you are able to grasp your lower leg with both hands. Gently pull your bent knee or knees toward your trunk, using your hands. While you’re pulling, try to relax your legs, pelvis and low back as much as you can. Hold for 15 seconds.
Start in Child’s Pose with your arms stretched out in front of you. Curl your toes under and lift your hips up and back, keeping your knees well-bent and heels elevated. Push up and back with your thigh muscles and especially press back from the tops of your thighs. Hold for 15 seconds.
Lie down on your back and pull the leg over keeping the knee very slightly bent until a gentle stretch is felt at the back of the leg. Hold for 15 seconds and then switch sides.