As part of our series of using Tai Chi and Qigong techniques to build muscle mass and increase bone density, we teach different levels of sit ups, fat burning exercises and ab strengthening moves. We focus on the rectus and transversus abdominis, internal and external obliques, as well as hip and spine flexors, starting from a chair or bed and, over time, moving down to the floor. We introduce the 3 hand positions which let you perform the sit ups using 60 to 80 percent effort. In order to make the most of your practice time, we will talk about how to integrating the internal skills of deep breathing, emptying the mind, working with the energetic system and evoking the spirit into your sit ups. As always, go at your own pace, especially if you are currently in treatment or recovering from surgery. Please consult with your doctor before doing any exercise regimen.