During these next two weeks, Girlawhirl and her Pals will be progressing in the stabilization phase of the program. Tiffany has amped up the core exercises and added a speed stabilization move and a balance stabilization exercise. Here's how to get started.

Morning program

•  Before getting out of bed, lie on your back, palms on your abdomen. Inhale deeply through your nose. As you inhale, your belly should rise. Exhale deeply through your mouth. As you exhale, your belly should descend. Do this a few times and when you're ready get out of bed, stand up and do:

 • 12 Arm Circles forward

 • 12 Arm Circles backward

 • 12 Standing Trunk Rotations

 • 2 sets of 15 jumping jacks

• Seated Arm Swings: Sit on the floor with legs extended and knees slightly bent. Lift from your sit bones and maintain a straight back and good posture. Hold arms by your side with elbows bent at a 90-degree angle. Swing arms back and forth. Shoulders and hips should remain stable so pay close attention to form and begin slowly. Eventually your swing will pick up speed. Perform 2 sets of 5 reps for 15-20 seconds. Slowly build to 80% of your max effort.

• Shoulder Stretch: Bring right arm across body. Hold arm in place at elbow with left arm. Feel stretch in shoulder. Hold 20-30 seconds. Switch arms.

• Triceps Stretch: Bring right arm up above your head. Bend at elbow so hand reaches down toward your back. Grab elbow lightly with left hand. Feel stretch in triceps. Hold 20-30 seconds. Switch arms.

Evening program

• 2 sets of 15 jumping jacks

• Perform 2 sets of 10 reps of the following exercises. Hold for 3-10 seconds and remember to breathe.

• Single Leg Balance: Stand with feet shoulder-width apart and toes pointed straight ahead. Keep hips in neutral position. Lift chest, retract shoulders and tuck chin. Draw belly button in toward your spine in and squeeze your glutes. Lift right leg directly beside left leg, not out to the side or in front of you. Flex right foot and bend forward from the waist to a 90-degree angle and slightly flex right knee. Maintain level hips and shoulders. After the reps, switch legs and repeat on the other side.

• Side-lying Iso-ab: Lie on right side with feet and legs stacked on top of each other and forearm on ground. Draw belly button in toward your spine and squeeze your glutes. Lift hips and legs off the ground until body forms a straight line from head to toe, resting on forearm and feet. Slowly lower body to the ground. After the reps, switch sides.

• Quadrupedal Opposite Arm/Leg Raise: Begin on all fours with spine in neutral position. Draw belly button in toward your spine and tuck chin. Slowly raise the right arm (thumb up) and the left leg with toes pointed away from body. Keep arm and leg straight while lifting them to body height. Slowly return arm and leg to the ground. After the reps, switch sides.

• Quad stretch: Stand up tall. Bend right knee behind you, bringing heel toward glutes. Grab ankle with right hand. Keep knees together. Feel stretch in front of thigh. Hold 20-30 seconds. Switch legs.

• Hip Flexor stretch: Kneel down with your left knee on the ground and the right leg bent at a 90-degree angle, with your right foot on the floor. Don?t sit back on your left foot; stay lifted so your right knee is over your right ankle. Draw belly button in toward your spine and squeeze your glutes. Tuck pelvis. Slowly move body forward until stretch is felt in front left hip. Hold 20-30 seconds. Switch legs.

Before going to bed, lie on your back, palms on your abdomen. Inhale deeply through your nose. As you inhale, your belly should rise. Exhale deeply through your mouth. As you exhale, your belly should descend.

Tiffany Davidson is a personal trainer based in Weston, CT and the owner of Femme Fatale Fitness. Tiffany advises consulting a physician or health care professional before performing any of the exercises described on these pages or beginning any exercise program. The information herein is not intended to be diagnostic or prescriptive.

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