Move: Sit upright with your knees bent, feet on the fl oor, chest lifted. Lift your feet off the fl oor, balancing on your sacrum, tucking your knees into your chest. Place your hands on the fl oor by your hips. Swivel your knees side to side. Advanced option: Lift your hands off the fl oor and move the arms in opposition to the legs. As the knees and legs drop to the right, your hands and elbows will aim at your left hip.

Repetitions: 30 total.


• Keep your chest lifted and your spine straight. Do not slump.

• Start the progression with your hands on the fl oor. As you get stronger try moving side to side with your hands moving hip to hip. Beginners may want to start with the balance and no swivel.