Things You'll Need:
- Table
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Step 1
Sit on the floor, wearing comfortable and loose clothing. Sit on your tail bone and bend your knees into your chest, lifting your feet off the ground. Keep your hands off the ground and don't touch your body at all; just let your hands float above the ground. Hold for three counts. Extend your legs and lower your legs and torso at the same time so you nearly touch the ground (but don't). Hold for one count, then contract your abs and come back to your seated position, with your knees into your chest. Repeat 30 times.
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Step 2
Lie on the ground. Bend your legs and lift them to a level 90 degrees. Lift your neck and shoulders off the ground. Bring your arms to the side and lift them off the ground. Pulse your arms and maintain your lift for five counts. Extend your legs and pulse for another five counts. Repeat 10 times so you pulse for a total of 100 counts.
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Step 3
Get up on top of a sturdy table. Sit with your backside on the edge of the table and your back to the edge. Extend your legs straight across the table. Have a partner sit on your legs or hold them down firmly so you don't move or fall off. Lower your torso off the edge of the table until it's hanging freely. Cross your arms across your chest and do a pull sit-up, then lower back down. Repeat 20 times.
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Step 4
Remain on the table in the same position, with your legs extended and a friend or partner holding them down. Allow your body to hang off the table. Extend your arms over your head. Lift your arms. As your arms come over your head, curl your chin into your chest. Continue to curl all the way up so you go through each vertebra of the back. As you come up, extend your arms toward your feet. Curl back down the same way, one vertebra at a time. Repeat 20 times.
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Step 5
Stretch out your abs to prevent the muscles from bulging. Lie on your stomach and straight your arms to arch your back. Hold for five counts. Repeat two times. Push up into the yoga "downward dog pose" and hold for 10 counts.
