Advanced Routine

1. Sit up tall with your left leg bent and your left foot flat on the floor. Extend your right leg up and out so that your right knee is level with your left knee. Relax your shoulders and extend your arms straight out in front of you, palms facing in toward each other. Pull your bellybutton in toward your spine.
2. Lean a small way back then lift up tall, reaching your fingertips upward toward your extended right foot. Hold a moment before moving into the next rep. Don't let your leg drop downward, and keep it as straight and long as possible. Do an equal number of reps with your left leg extended.

Rewind (3 to 5 reps)
This exercise is an advanced version of The Hinge from the beginner routine. It uses your abdominal and lower back muscles to promote balance, strength and good posture.

1. Sit up tall on the floor with your knees bent and your feet flat on the floor a comfortable distance in front of you. Relax your shoulders and extend your arms out in front of you at shoulder level. Pull your bellybutton in toward your spine.
2. Lower your body an inch or so toward the floor by rounding your back and pulling your abs in even more. Hold a moment and then lower an inch or so closer to the floor. Continue lowering in this way until your head touches the floor. Hold underneath your thighs and gently assist yourself back up into the sitting position. Don't allow your feet to come up off the floor at any point.