Support your head with your hands and make a "smile" out of your spine -- you should get a strong squeeze with the movement. Do a total of 25 repetitions.
Keep your head on the floor for the entire exercise. Exhale as you lift the hips and inhale as you lower them. Do a total of 20 repetitions and then rest.
Exhale when you roll the legs up and over your head and exhale again as you lower them, keeping the navel pulled in toward the spine. Do a total of 10 repetitions.
This move tones the inner thighs. While you're doing it, your body should be the shape of an obtuse "L." Perform two sets on each side for a total of 40 repetitions.
This move strengthens both upper thighs simultaneously. Make sure to keep your abdominals engaged for stability. Do 30 repetitions on each side, for a total of 60.
This move stretches and strengthens the entire thigh. The circles you make with your leg should be the size of a typical salad plate. Do 40 repetitions per side.
You should feel a subtle stretch along the side body when doing this move. Do two twists on each side, aiming for a slightly bigger range of motion in the second set.