1. Swing Ups
Keeping your elbows extended, reverse the motion as you lower your torso and shoulders back to the floor.
Squeeze your glutes, draw your belly button in toward your spine and raise your hips approximately one foot above the floor. Your body should be rigid and elevated from heels to shoulders. Hold the position as long as you can. Lower hips to the ground when you need to rest.
Keeping your shoulders and arms anchored to the floor and your legs together, bring your legs 180 degrees over to your right side. Touch your right foot to the floor to mark another repetition. Return your legs to the starting position.
4. Knees To Elbows
Extend your legs all the way back downward and your arms all the way back overhead. Touch your heels and the backs of your hands to the floor, returning to the starting position.
From Choose More, Lose More For Life by Chris Powell, courtesy of Hachette Books