Lying down on your back, bring your knees up into a tabletop position. Keeping the legs bent, lower one leg down until your big toe touches the floor, and then return it to tabletop. Repeat on the other side. Tip: Do not let your back arch—stop just when you begin to feel it lifting.
Lying down on your back, bring your knees into your chest. Extend the legs, and rotate them around in a circle, reversing the circle each time. Tip: Shoulders should stay pressed on the mat, but your hips can lift to help you maneuver.
Lying down on your back, curl your upper and stick your legs straight in the air. Holding onto your right leg, lower the left leg down while keeping it straight, then bring it back up. Switch to the other side.
Lying down on your back, curl your arms and shoulders up, placing your hands behind your head. Raise your legs straight up and then lower to a 45 degree angle. Raise them back up while your upper body stays curled. Tip: Go as low as you can without your back arching—you'll be able to go farther over time.
Lying down on your back, raise your arms above your head and curl up. Reach over your toes, and roll back down. Tip: Keep your navel pulled in, and try to articulate the spine by going one vertebrae at a time.