The Physique 57 Solution (19 page)

B.

C.
Hip Shakes

Shake your hips first right, then left. This should be a small, controlled movement rather than a loose shake—your upper body remains still, and you use your obliques to lift your hips up toward your shoulders.

Be sure that your knees remain anchored. Don’t let them rock back and forth—keep the movement in your hips. Make sure that all four corners of each foot are pressing evenly into the floor.

D. Hip Circles

Roll your hips forward, right, back, and left to make a complete circle. Keep your knees and shoulders as still as possible and concentrate the movement in your hips. Imagine that you are carving the circle carefully, deliberately, always maintaining control.

Be sure that your knees remain anchored. Don’t let them rock back and forth—keep all four corners of each foot pressing evenly into the floor.

E.
Alternate Heel Raises with Pulses

Raise the ball up over your head and hold it there, keeping your arms and spine straight.

Begin pulsing. Keeping the rhythmic tempo, begin lifting your heels off the floor, first right, then left, so that every time you are pulsing down, one heel is up and one heel is down.

Keep your torso steady and don’t drop the ball! This is where cardio and strength training come together—do you feel overloaded now?

Like the Small V Incline, this position enables you to go farther and deeper into your thigh work by changing the angle of the spine. With your feet parallel and your legs together, you engage the entire backs of your legs as well as your core. No more endless, boring squats—instead, imagine that you are flying down the slopes of the Swiss Alps: light, graceful, and amazingly strong!

Stand facing your furniture, about a forearm’s distance away, and hold on to it with your hands apart, slightly wider than your shoulders. Squeeze your feet, knees, and thighs together, side by side.