The teaser

Challenges your balance and core strength

• 1. Lie on your back with knees drawn in and your arms overhead, by your ears.
  
  
• 2. In one count, sweep your body up to sitting position, balancing on your buttocks with legs bent at 90°, arms reaching forward, chest open. With control, curl your tail bone under you, laying your spine onto the mat, and return to starting position. Perform 5 repetitions.
  
  

Side kicks front

Strengthens hips, thighs and abs

• 1. Lie on your right with your legs forward at 45-degree angle to your body. Prop your head with your right hand, with your left hand resting on the mat, close to the body/ Lift left leg and rotate it slightly toward the ceiling, keeping right foot solidly on floor.
  
  
• 2. Keeping upper body steady, inhale and swing your left leg forward in a kicking motion pulsing twice at the height of your kick. Exhale and swing leg back behind body, tightening the buttock muscles. Do 6 repetitions, then bring leg back to starting position and switch sides.
  
  

Beats on stomach

Strengthens the hips, thighs and bottom

• 1. Lie face-down on mat, legs stretched with hands crossed under your forehead. Tighten your abs and lift both legs slightly off floor.
  
  
• 2. Keeping your shoulders pulled back and down, open legs and beat them together briskly for 20 counts. Keep the knees straight, and beat legs from the upper inner thighs, not the heels. Pause at the end to lengthen your legs, relaxing your neck and shoulders. Lower the legs with control.