The No More Excuses Diet (65 page)

TOE TOUCH

Lie on your back on a mat with your legs in the air at about a 90 degree angle. With your arms extended, raise your upper back off the mat and crunch up toward your toes.

BW BICYCLE CRUNCH

Lie faceup on a mat and position your hands behind your neck. Pretend you are holding an orange under your chin. Bring one knee toward your chest while reaching your opposite elbow toward it. Alternate sides.

BW RUSSIAN TWIST

(Note: This exercise can be performed using no weights or with a dumbbell or medicine ball.) Sit with your heels on a mat and your back slightly lowered. Without rounding out your spine, turn side to side, touching the ground on each side of your hip.

BW REVERSE CRUNCH

Lie faceup on a mat with your knees bent, feet flat on the floor, and your hands at your sides. Lift your legs straight up toward the ceiling and decline slowly without touching the ground.

BW FLUTTER KICK

Lying flat on your back, place your arms by your sides or beneath you for support. Extend your legs out and raise your feet several inches off the ground. Engage your core, then begin making small, rapid, scissorlike motions with your legs.

MB CURL-UP

Lying flat on your back with your legs slightly bent and your heels to the ground, hold a medicine ball over your head. Slowly curl up into a seated position while raising the ball above your head, then decline to the starting position and repeat.

BW SQUAT

Stand with your feet facing forward and shoulder-width apart. Bend your hips back and allow your knees to bend forward slightly, keeping your back straight. Descend until your thighs are just past parallel to the floor. Reverse and extend your hips and knees until your legs are straight.