Need to know: Be sure to check with your physician before starting a new workout program. The beginner moves are basic exercises that target one main muscle group at a time. The stretch combos either work more than one muscle at the same time or increase the intensity of the exercise. You should feel fatigued by the last three reps of every set. Do a quick warm-up stretch for two to five minutes before every workout and don’t forget to stretch after, too.

Check back each month for a new series of exercises from Kirsten Bustamante, personal trainer and owner of Stretch Fitness Boutique in Toronto.

Starting position
Lay on your back with your knees bent and shoulders flat against the ground. Use a thin mat, or a yoga mat, if you have one.

Beginner
1. Contract your tummy and slowly bring your bent knees into your chest. Place your hands next to your body for support.

2. Keeping your abs tight, pause and release back to starting position.

3. Make sure you're not using any force or momentum during this exercise! Keep it slow and smooth.

4. Repeat this move for 10-15 repetitions; stop if you feel your lower back tightening up or it if feels uncomfortable.

5. If you can do 15 repetitions easily, then move to the next level.