Adding a step increases cardio-vascular training by a great percentage and firm calves, quadriceps, hamstrings and buns for total body conditioning. Bringing heels to the ground lengthens muscles rather than shortening them. Be sure not to lower your head under your heart as you may feel light headed or faint. Cool down the body by once again bringing arms in a crossing movement under the shoulder line or side lunges. When doing sit-ups, keep the lower back on the floor with elbows out to the side and knees bent in a 45 degree angle.
Crunches are shorter lifts that focus purely on tightening the stomach muscles to the lower back.
Include friends and family to appreciate the joy of music and motion. Only now should one begin lifting arms over the head or moving torso side to side.