Abs & Obliques Mat

Lie on your back with your arms reaching straight up toward the ceiling over your shoulders. Bend your hips and knees to about 90 degrees so your shins are parallel to the floor. Gently flatten your lower back toward the mat and draw your belly in.

1. Inhale — set your position, keeping your lower back lightly pressed into the mat.
2. Exhale — slowly lower your right arm overhead and extend your left leg straight out, stopping just before they reach the floor.
3. Keep your lower back in contact with the mat as the limbs travel.
4. Inhale — return the arm and leg to the starting position with control.
5. Repeat with the opposite arm and leg, alternating with each rep.

• Keep your lower back gently pressed to the mat the whole time; if it lifts, shorten the reach.
• Move the arm and leg slowly and evenly, matching them to your breath.
• Keep your ribs settled down and your neck and shoulders relaxed.
• Extend the opposite arm and leg together — same-side pairs make it harder to hold the position.

Lie on your back with your hands resting lightly behind your head. Lift your feet and bend your hips and knees so your shins are parallel to the floor. Curl your head and shoulders gently off the mat and press your lower back toward the floor.

1. Exhale — rotate your torso to bring your right elbow and left knee toward each other while extending your right leg long.
2. Inhale — return through center with control.
3. Exhale — switch sides, bringing your left elbow and right knee together while extending the left leg.
4. Continue alternating in a smooth, pedaling rhythm.

• Rotate from your torso and ribs so the elbow follows the turn rather than reaching across on its own.
• Keep your lower back pressed toward the mat; extend the straight leg only as low as you can hold that contact.
• Let your hands cradle your head without pulling on your neck.
• Move at a controlled pace rather than racing through the reps.

Lie on your side with your legs extended and stacked, one foot resting on top of the other. Set your bottom forearm on the mat with the elbow directly under your shoulder and the forearm pointing forward. Rest your top hand on your hip and lengthen through the crown of your head.

1. Press your bottom forearm and the side of your bottom foot into the floor and lift your hips until your body forms one straight line.
2. Stack your shoulders, hips, and ankles, and reach the crown of your head away from your feet.
3. Hold the position, breathing steadily and keeping your hips lifted and level.

• Press your bottom shoulder away from your ear so it stays broad and supported.
• Stack your hips vertically; don't let the bottom hip drift toward the floor or roll forward.
• Keep your head in line with your spine rather than dropping it toward your shoulder.
• To reduce the load, bend your bottom knee and rest that shin on the mat, holding the line from head to that knee.

Lie on your back with your arms resting by your sides, palms down. Bend your hips and knees so your thighs stack over your hips and your shins are roughly parallel to the floor. Press your lower back gently toward the mat.

1. Exhale — draw your knees toward your chest, curling your hips and tailbone slightly off the mat.
2. Pause at the top with your hips gently lifted.
3. Inhale — lower your hips and return your thighs over your hips with control.
4. Repeat, keeping the movement small and controlled.

• Curl from your hips and lower abdomen rather than swinging your legs for momentum.
• Keep the movement small — lift your hips just off the mat instead of rolling far back onto your neck.
• Press your hands lightly into the mat for stability without pushing off them.
• Keep your head, neck, and shoulders relaxed on the floor.

Sit on the mat with your knees bent and your feet either flat on the floor or lifted just off it. Lean your torso back slightly to a comfortable angle, keeping your spine long and your chest lifted. Bring your hands together in front of your chest.

1. Inhale — lengthen through your spine to set your position.
2. Exhale — rotate your torso to the right, turning from your waist and following your hands with your gaze.
3. Inhale — return through center with control.
4. Exhale — rotate to the left, then continue alternating side to side.

• Turn from your waist and ribs, not just your arms — let your hands follow the torso.
• Keep your spine long and your chest lifted; don't let your back round as you lean back.
• Move at a steady pace you can control rather than swinging side to side.
• For less load, keep your feet flat on the floor; for more, hover your heels just above it.

Lie on your back with your legs extended and your arms resting by your sides, palms down. Press your lower back gently toward the mat and draw your belly in. You can slide your hands slightly under your hips for support.

1. Exhale — keeping your legs straight, lift them together toward the ceiling until they are roughly vertical.
2. Pause at the top with your lower back still pressed toward the mat.
3. Inhale — lower your legs slowly toward the floor, stopping before your lower back begins to arch.
4. Repeat, keeping the movement smooth and controlled in both directions.

• Keep your lower back pressed toward the mat; lower your legs only as far as you can hold that contact.
• If keeping your legs straight is too much, bend your knees slightly to shorten the lever.
• Move slowly on the way down rather than letting the legs drop.
• Keep your neck, shoulders, and jaw relaxed against the floor.

Lie on your back with your legs extended and your arms reaching overhead along the floor. Press your lower back gently into the mat and draw your belly in. Set your gaze toward the ceiling.

1. Exhale — lift your arms, head, shoulders, and legs a little off the floor, keeping your lower back pressed down.
2. Extend long through your fingertips and toes so your body forms a shallow, curved dish.
3. Hold the position, breathing steadily and keeping your lower back in contact with the mat.

• Keep your lower back pressed to the floor; if it arches, raise your legs higher or bend your knees to reduce the load.
• Reach long in both directions rather than lifting high.
• Keep your neck relaxed by looking toward your thighs rather than tucking your chin hard or dropping your head back.
• To make it easier, tuck your knees or hold your arms by your sides instead of overhead.