Side Bends

Stand with hands on hips and feet shoulder-width apart. Proceed to bend to the right, with the right hand sliding down the thigh and the left arm extending over the head. Pause, then return to starting position and perform the next repetition to the other side. Perform 20 alternating bends to each side

Knee Grinds

Stand erect, with hands behind head and feet shoulder-width apart. Proceed to bring the right knee up and extend the left elbow down to meet it. Pause, then return to starting position and perform the next repetition with the opposite knee and elbow. Complete 20 alternating repetitions to each side.