Inhale to stretch opposite arm & leg. Keep the core engaged by drawing belly & ribs in toward spine. As you exhale, round your spine to touch knee to elbow, and squeeze heel to butt.
Inhale to open chest, exhale to touch elbow down. This works the obliques. Keep thighs engaged and hips up.
Hold plank for a min. Or do your best. Check that you're not sinking the hips down. Do so by lengthening tailbone to heels, drawing ribs in, keeping thighs active and chest forward. Challenge yourself by lifting one foot off just slightly and hold for 30s. (Need not lift too high.)
Same like no.3, keep core active by keeping back leg strong and chest forward. Be sure you do not sink the hips and bend the elbows especially when you twist. Keep shoulders stacked on top of elbows. Twist from the obliques, not the hips, so don't let he hips sink.
