Beginner Routine

1. Sit on the floor with your knees bent and your feet flat on the floor a comfortable distance in front of you. Wrap your arms around the uppermost part of your shins with your hands clasped together or clasping your legs.
2. Inhale deeply and sit up as tall as you possibly can with your belly button pulled in toward your spine. Concentrate on keeping your shoulders down and relaxed. Hold for 10 slow counts and release for a moment before moving into the next rep.

Upright Hinge (3 to 5 reps)
This exercise uses your abdominals and lower back muscles, and promotes 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. Cross your arms and place your hands on your chest. Pull you your bellybutton in toward your spine.
2. Keeping your back straight and your posture lifted up tall, lean back about six inches. Don't allow your feet to come up off the floor or your upper body to round inward. Hold this position for 10 slow counts and sit up again before moving into the next rep.

Limited Hip Lift (8 to 15 reps)
Although this exercise is powered by the lower muscles, it is an excellent total ab exercise.

1. Lie on your back and lift your legs toward the ceiling so they are perpendicular to your hips. Bend your legs slightly at your knees. Place your hands at your sides, keeping your head, neck and shoulders relaxed and down.
2. Pull your belly button in toward your spine as you lift your buttocks a half-inch straight up off the floor. Don't allow your hips to roll back or your knees to move toward your chest as you lift. Hold a moment before slowly lowering to the floor.