Modified Navel Crunch

Do 10 reps, alternating sides, so you complete 5 reps on each side. Contract your abs each time you raise your arms and legs. Works your deep abs and your pelvic floor.

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The Spine Stretch Forward

The Spine Stretch Forward works your abs. Repeat this exercise 5 times.

The Spine Stretch Forward: Sit tall on your mat with your legs extended and your feet flexed and hip-width apart. Extend your arms out in front of your shoulders parallel to the floor, reaching toward your feet with your fingers. Without moving your hips or lower back, exhale and lower your head as if diving through your arms. Round your upper back forward and curl your chin toward your chest. Now, inhale and slowly return to the starting position. Repeat this exercise 5 times. As you stretch, pull your navel toward your spine and aim the top of your head toward the mat, reaching forward with your fingers and neck. Keep your legs as straight as possible. The Spine Stretch Forward works your abs.

The Seated Twist

This move releases your spine and allows your energy to flow upward through your body.

the back of your chair with your right hand and inhale, then exhale deeply. Again, twisting towards the back of your chair as you exhale . Breathe into the twist and feel your body and spine as it twists deeper into the stretch with each exhale .

of your chair with your left hand and inhale deeply. As you exhale , twist towards the back of your chair. Stay here for a few breaths, twisting deeper into the stretch with each exhale . This twist releases your spine and allows energy to flow upward through your body. Now, return to center and repeat on the

Downward Desk

Let your desk help you stretch and strengthen your legs, arms, and spine.

pull up toward the ceiling. Slowly straighten your legs and lengthen your spine as you inhale and exhale deeply. Hold here for 2 or 3 more breaths -- or as many as you need. Then soften