Chris Powell's Choose More, Lose More for Life (25 page)

Swing your arms up and forward in an arc over and past your head, using the momentum to raise your shoulders and torso off the floor. Keeping your back straight and your elbows extended, touch your toes with your fingertips.

Keeping your elbows extended, reverse the motion as you lower your torso and shoulders back to the floor.

With your arms overhead in the starting position, touch the floor with the backs of your hands.

Start in a facedown position, propped up on your elbows, with your elbows aligned directly beneath your shoulders and your forearms resting on the floor. Your knees should be fully extended and your toes on the floor. Squeeze your glutes, draw your belly button in toward your spine and raise your hips approximately one foot above the floor. Your body should be rigid and elevated from heels to shoulders. Hold the position as long as you can. Lower hips to the ground when you need to rest.

Beginner

Start lying faceup on the floor, with your knees bent, your feet flat on the floor, and your arms extended outward like wings resting on the floor.

Keeping your shoulders and arms anchored to the floor and your knees together, tilt your knees over to your left side. Touch your left knee to the floor to mark a complete repetition.

Keeping your shoulders and arms anchored to the floor and your knees together, bring your knees 180 degrees over to your right side. Touch your right knee to the floor to mark another repetition. Return your legs to the starting position.

Intermediate

Start lying faceup on the floor, holding your thighs in the air perpendicular to the floor and your knees bent at a 90-degree angle, as if you’re sitting in an overturned chair. Your knees should be together and your arms extended outward like wings resting on the floor.

Keeping your legs in their “sitting” formation, your shoulders and arms anchored to the floor, and your knees together, tip your legs over to your left side. Touch your left knee to the floor to mark a complete repetition.

Keeping your legs in their “sitting” formation, your shoulders and arms anchored to the floor, and your knees together, bring your knees 180 degrees over to your right side. Touch your right knee to the floor to mark another repetition. Return your legs to the starting position.

Advanced

Start lying faceup on the floor, holding your legs in the air perpendicular to the floor, your legs straight, and your arms extended outward like wings resting on the floor.

Keeping your shoulders and arms anchored to the floor and your legs together, swing your legs over to your left side. Touch your left foot to the floor to mark a complete repetition.