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and you should be able to do about four circles per second. Try to do this for thirty seconds in one direction, then switch directions and continue for the same amount of time (again, adjust the time to match your own level of fitness).

Exercises for the Back

Back Extensions: For this one, all you need is a floor and your own body. Lie down on your stomach and get into a comfortable position. Having an exercise mat or blanket might be more comfortable. Also note, for these exercises I would recommend doing one all that you can of one type, or doing a combination until you can fatigue, rather than separate sets. You can use my ideas on how to string them together to maximize your workout. There are many versions of back extensions:

Upper body extension: Put your hands either by your head or above your head. Keeping your lower body on the ground raise your upper body, pause briefly, and lower.

Lower body extension: Put your hands by your head, the same as before, but this time, keep your upper body stationary, lift your legs.

Combined extension: As the name suggest, combine both upper and lower body extensions.

Alternating extensions: Lying with your hands above your head, lift your left arm and right leg at the same time lower those limbs, and then lift the other arm and other leg.

Swimming: Don't worry, no water involved with this one. This is similar to the alternating extensions, except that you don't let your limbs down, instead lift both arms and both legs, and start moving them up and down as fast as your can.

Ideas on how to string them together: I find that the most effective way to put these together, is to do them all at once until you are to tired to continue. To start try 30 upper body extensions, 15 lower body extensions, 10 combined extensions, 16 alternating extensions (eight extensions for each side), and them swimming for the count of 30. You can adjust the numbers to suit your level of fitness.

Exercises for Abdomen

For the abdomen exercises, try to use something to soften the floor, if you have a mat, great, if not a blanket, or a robe can be used to reduce the pressure on your back from the floor
Sit-ups: There are many different types of sit-ups that you can do. For all of them, make sure that your lower back stays in contact with the floor (unless you are doing sit-ups on your side). Also, there should be no strain in your neck. Use your hands to support your head, but with your elbows out to the side. Remember you are supporting your head with your

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