The Free Ab Workout Routine:

Exercise 1 - Lower Body Ab Raises

It doesn't matter how developed, or undeveloped your abs are, this is a good exercise for you. If you can't raise your legs that high at the start, it's okay. In time, you'll have your feet in the clouds!

1. Grab your mat.
2. Lie on your back with your arms to your side.
3. Raise your legs to 90 degrees.
4. Using your abdomen and pushing into the ground with your hands, raise your feet towards the sky, or roof :)
5. Slowly lower yourself, in a controlled movement, back down again. Don't drop your hips down too quickly.
6. Do about 10-20 reps, or as many as you can manage.
7. Rest for 20 seconds between sets.
8. In total do 3-4 Sets.

Lower Back Stretch (Back Stretches)

One of the most common spots of injury is the lower back. Injuries in this area usually result from muscular imbalance, weak or inflexible muscles, or poor posture. Thus, it makes sense to do some exercises that will work your lower back muscles and develop the right level of conditioning to avoid injury. The Lower Back Stretch targets your back muscles. Learn how to do this exercise in this section:

	STEP 1: Lie on your back (on the mat or on the floor). Clasp your hands on top of your shins and bring in both knees to your body.
	STEP 2: Gently pull your knees closer until you feel the stretch in your lower back. Hold for 8-10 seconds.

Stress makes your muscles tense up and can cause headache, stiff neck, sore shoulders, and a knotted back. The back takes in tension more than any other part of the body. Also, during a Fitness workout, the back muscles contract, further increasing the tension. Full body stretching will relax your muscles, help you to breathe deeper and release all of the accumulated tension your body takes each day.