The cool-down is particularly important in aerobics. Chances are you've gotten your body temperature raised more doing the cardiovascular workout. You can begin your cool-down by marching in place, and then beginning to slow it down.

• Pelvic Rock/Pelvic Tilt

  Assume an all-fours position, on your hands and knees. Think of holding your back in its natural alignment (see FIGURE 5-7). Then tuck only your pelvis in, bringing your pubic bone toward your neck. Be sure to move only your pelvis (see FIGURE 5-8). If it helps, have someone hold your pelvis so that you can learn to isolate this area. You need to do two sets of 20 repetitions of the pelvic tilts.

• Side Lying Stretches

  Lying on your right side, stretch your right arm over your body as if reaching for something above your head. Focus on extending the arm as well as the leg and body (see FIGURE 5-14). This should feel like a good tension release. Hold this pose for about 10 seconds. Repeat on the left side.

• Full Body Extension

  Lying on your back, extend your arms above your head and lengthen your legs, much like the side lying extension. Hold this pose for 10 seconds and repeat. You can then choose a position for relaxation.