Chris Powell's Choose More, Lose More for Life (24 page)

Lower your body, bending your elbows to a 90-degree angle.

Press upward through your palms until your elbows are fully extended, your hips are at seat level, and you’re in the starting position.

Start in the pike position, bent over in a V at the waist with your hips high in the air, your hands and the balls of your feet on the floor, and your elbows and knees extended. The angle between your torso and legs should be slightly less than 90 degrees, and your head and neck should be straight.

Bending at the elbows, lower your head to the floor until your forehead touches it.

Press up and backward to the starting position.

Excellent for core strength, midline stability, and development of the abs and lower back.

Beginner

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

Swing your arms up and forward in an arc over and past your head, using the momentum to raise your shoulders off the floor. Keeping your back straight and your elbows extended, touch the palms of your hands to the tops of your knees.

Reverse the motion and lower your shoulders back to the floor with arms overhead to starting position.

Intermediate

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

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 wrists to the tops of your knees.

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

Advanced

Start lying faceup on the floor with the bottoms of your feet touching and your knees bent and dropped to the side in a “butterfly” position. Extend your arms overhead so they are resting on the floor.