• Go into tabletop position (on your hands and knees)

• Hunch your back pushing it up towards the ceiling. 

• Relax your back and let it fall

• Arch your back and push downwards towards the floor

• Ideas to make it fun:  Make different animal noises as you change from one pose to the other

How to Bridge:

• Lie on your back

• Bend your knees and put your feet on the floor 

• Bend your hands backwards and put your hands on the floor beside your head

• Push your hands and feet into the the ground and lift your body up

• (try to keep your back straight and not arched up)

Ideas to make it fun:  Zoom some cars underneath, Squeeze a ball in between the knees, Count to 2, 5, 10 seconds, or however long you can hold the position for

• Lie on your stomach on your mat

• Place your arms out above your head

• Lift both arms and both legs off the floor at the same time like you are superman flying through the air

• Hold the position for as long as you can

Easier:

• Practice lifting just your arms or just your legs off the ground at once

Harder:

• Try raising just your left arm and right leg at the same time 

• Then only lifting your right arm and left leg at the same time

• Alternate between each position after holding for 5-10 seconds

Plank

• Lie on your stomach on the mat

• Place your hands beside your upper body 

•  Lift your body up off the ground leaning on your hands and your toes

• Hold the position

Easier (Kneeling plank):

• Allow your knees to remain on the floor to help support your body when lifting up

Harder (Forearm plank):

• After mastering progression 1, you can lean on your forearms instead of your hands

• Kneel on the mat

• Place your hands in front of you in a table top position

• Start kicking backwards with one leg till your thigh is in line with the rest of your body 

• Hold for 3 seconds

• Your knee should remain bent during this

• Repeat with the other leg

• Start in tabletop position on your hands and knees

• Lift up your left leg and hold it out straight

• While you do this, lift your right hand up and stretch it out

• Hold this position for 3-5 seconds and then return to starting position

• Repeat with lifting your right leg and left arm

• Repeat 10x on each side

• Lie on your back on the mat

• Lift your knees up to your chest

• Hold your knees against your chest with your arms like you're hugging them

• Hold the position for 3 seconds and then open your arms and legs wide like you've just popped!

Alternative/Progression 1:

• Start in a standing position and squat down (do not sit on your bottom)

• Hug your knees against your chest

• Hold for 3 seconds and then open your arms wide and jump up like you've just popped!

• Start in a tall plank position (see above)

• Bring one leg forward and place it behind your hands with your knee close to your chest 

• Hold for 3 seconds then return to the original position

• Repeat with the other leg

• Reach the top of Mount Everest!

• Sit on the mat

• Bend your knees 

• Place your hands on the floor beside your hips to support you  

• Push into the mat with your hands and feet as you lift your bum off the ground

• (This will look similar to a tabletop position with your stomach towards the sky instead of your back)

• Hold the position for 10-15 seconds. 

Progression 1:

• "Walk" sideways with your hands and feet while holding the position