Move 3: Tiger Push-up
Start with hands and knees on the ground. Sit back on your heels and extend your arms forward into child’s pose (top).
Raise your head and slide your torso forward along the ground, arching your spine and straightening your arms so that they are supporting your weight (bottom). Hold for one to four seconds. Reverse the motion by lowering your chest to the ground, bending your knees and raising your hips, and sliding back into child’s pose.
Targets: Lower-back muscles, plus shoulders and chest.
Move 4: Crunch, Reach, and Roll
Lie on your back with legs in the air and knees bent. Lift your head and shoulders into a crunch position, and raise and extend your arms forward (top).
Move your arms straight back, so they are next to your ears, and extend your legs (center).
Roll to the right onto your stomach so you end up in a Superman pose, with shoulders off the floor and legs extended and raised slightly (bottom). Squeeze your shoulder blades together and contract your abs and glutes as you hold for one to four seconds. In a controlled motion, roll back to the starting position, trying not to touch the floor with your hands or feet. Repeat on the left for one rep.
Targets: All major core muscles and glutes.
Move 5: Scorpion Stretch
Lie flat on your stomach with feet together, arms extended outward to form a T, palms facing down, and forehead on the ground (top).
Squeeze your right glute, bend your right knee, and lift your right leg as high as you can (center).
Twist your hips and reach your right foot over to touch the ground on the outside of your left leg (bottom). Try to keep your arms and chest on the floor. Reverse the movement to come to the starting position, then repeat with the left leg for one rep.
Targets: Lower-back muscles, plus abdominals, hamstrings, and glutes.