THE FIVE SERIES

SINGLE LEG STRETCH This exercise is intended to increase the heart rate and build
the transverse abdominal muscles. Right knee to the chest left leg stretched out in front
of you. Alternating legs at a quick pace (keeping feet stretched and legs stay off the
floor).

DOUBLE LEG STRETCH This exercise is intended to build abdominals and neck
muscles. Chin to the chest, shoulder blades off the mat, knees to the chest and arms
wrapped around shins. Stretch arms to the ceiling and legs out in front of you, (legs stay
sealed together and feet stretched) and then bring your knees to chest. Repeat.

SINGLE STRAIGHT LEG STRETCH This exercise is intended to build inner thigh
strength, transverse abs and obliques. Chin to chest, shoulder blades off the mat and
navel to spine. One leg is straight to the ceiling and one out in front of you and off the
floor. Stretch arms toward the ankle and hold the ankle. Pulse leg twice toward the chest
in a quick motion and switch legs. Alternate the legs ten times.

DOUBLE STRAIGHT LEG STRETCH This exercise is intended to build the lower
abdominal muscles and strengthen the legs. Hands uncrossed behind your head. Chin
to chest, shoulder blades off the mat, legs to the ceiling, turned out and feet stretched.
Lower the legs as low to the ground as possible while keeping the back sealed to the
mat. Repeat ten times.

CRISS CROSS This exercise is intended to strengthen obliques and abdominal muscles.
Hands behind the head uncrossed. Chin to chest, navel to spine, shoulder blades off the
mat and armpits stay open. Starting with the knees to the chest, stretch out one leg at a
time and trying to reach elbow to opposite knee. Keep armpits open and shoulder blades
off the mat.