Things You'll Need:
- table
- someone to hold your legs
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Step 1
Start in the basic crunch position with bent knees on your back, hands behind your head. Lift your shoulders and twist to the left then circle your body to the right in a circular fashion. Continue around and do ten circular crunches. Then switch by twisting to the right and circling to the left. Do this 10 times.
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Step 2
Lie on your back, legs together, arms over your head. Do the Pilates curl. Lift your arms and as they come over your body curl your chin into your chest. Slowly lift your upper back and shoulders off the floor. Continue to curl, feeling each vertebrate in your back go through the curl. Stop when you arms are touching your toes and you are collapsed over your legs. Then roll back down one vertebrate after another, chin still curled to your chest. Repeat 10 times.
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Step 3
Lay on a table, the top half of your body hanging off the table. Have someone hold your legs on the table. Cross your arms across your chest. Sit up all the way so you are sitting up straight. Do not use your hands to pull you up. Do as many as these as you can, they're very difficult.
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Step 4
Sit on your bottom on the floor. Bring your legs into your chest and arms around your legs, but not touching your legs and making sure your feet don't touch the ground. Stretch your body out, legs straight and body flat but not touching the ground. Hold for a second then come back to the starting position. Extend out and come back in 20 times. Repeat daily.
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Step 5
Sit on the floor in the same position as step four. Extend your legs upward at an angle and arms upward so you are in a V-sit position. Hold for 30 seconds then return to your starting position. Repeat ten times. Good luck and keep up the hard work.
