Set a series of short term achievable goals and long term maintenance goal. Find your fitness formula fitness levels and goals vary with each individual. Design your fitness variable to meet your goals. Warm up A 5 to 10 minutes period of aerobic activity is recommended to prevent injury and prepare your body for weight training exercises. Cool down 5 to 10 minutes of aerobic activity which gradually decreases in intensity to slow movements, plus stretching exercises.
Static stretches are important, no bouncing.
Use the abdominal muscles to lift, relaxing the neck and arms. Hold in the up position for the count of 2, then relax for 2 counts. For future workouts, as this becomes easier, increase to 4 counts up and down. Raise legs with bent knees keeping a fetal position. Using your lower abdominals, bring your knees towards you while lifting your buttocks off the floor about an inch.