Standing, back against wall, gluteal inserts against wall; without moving from the wall, press your navel to your spine.

Lying, keep "sit bones" on mat and move the lower abdomen by scooping, pressing navel to spine.

2. ARMS

Biceps: hand on chest, push down.

Triceps: hand on leg, pull up :

Lying on back, elbows bent with triceps muscle on the floor, push down
 

3. THIGHS

Inner thigh: while sitting, move the legs towards each other by contracting only the inner thigh muscles.

Outer thigh, while sitting, move the legs away from each other by wrapping the muscles from the hips to the knees.
 

4. GLUTEALS

Lying face down, lift feet off floor by contracting gluteals not by using legs.
 

5. SADDLEBAGS

Sitting, knees slightly bent, move feet upward by "wrapping" thigh muscles.

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