Floor Exercises

• These exercises should be performed with a professional first to get the technique right. Lie on your back on a smooth surface and raise your arms to the level of your chest, keeping your elbows straight. Slowly make small circles with your arms, keeping your elbows tight and straight. Complete 10 circles clockwise and then do 10 counterclockwise circles. Next, raise the arm to the shoulder level (perpendicular to your body), pause, and continue raising your arms over your head until they are aligned with your body. Make sure your elbows are slightly bent. Bring the arms back to original position and do 10 repetitions.
  
  Raise your arms to the level of your chest as you did in the first exercise. Fold your hands into fists and bring your arms together over your chest, elbows pointing outward and slightly bent, arms only slightly bent. Inhale as you bring your arms in. Squeeze the arms together over the chest, pause, and slowly bring them apart, exhaling as you go. Repeat 10 times.
  
  

Filler Exercises

• Filler exercises are quick and easy exercises to practice in your spare time. First, push the bottoms of your palms together in front your heart for five seconds. Release and repeat 10 times. Next, grip your forearms, holding them at shoulder level. Pull your forearms outward as far as they will go without letting them go or letting your hands slip. You are doing it correctly when your chest feels concave and the muscles to the sides of your breasts are flexing. Lastly, curl your fingers together, locking them and holding them in front of your heart. Pull as hard as you can without letting go for five seconds. Pause, and repeat 10 times.