1. Tummy Twist
Sit up straight with abs engaged and feet flat on the ground. Hold both arms at a 90-degree angle, with forearms extended in front of you and elbows at your sides. Rotate your upper torso to the left, twisting at the waist, for as far as you can comfortably go. Twist back to center and repeat the motion to the right.
During the movement, imagine sucking in your belly button towards your spine, and keep your lower body completely still.
2. Captain’s Chair
Sit up straight and grab the front edge of your seat with both hands. Slowly lift both of your feet off the floor, bending your knees towards your chest as you do, lifting as high as you comfortably can. Squeeze your abs at the top of the movement, and lower both feet back to the floor.
Be careful to not raise your legs past a comfortable position. If you are only able to raise your feet a few inches off the floor to start, that’s fine.
3. The Side Bend Stretch
Sit up tall, with abdominal muscles contracted and hips facing squarely forward. Extend your left arm toward the ceiling, keeping the inside of your upper arm very close to your ear. Hold your left arm in that position, and slowly bend your entire upper body to the right, making a “C” shape with your spine.
To increase the intensity, reach your right arm towards the floor. Hold the stretch for 5-15 seconds. Slowly move back to center and repeat on the other side.