Exercise. Gallery. Transformation. The 12 Week STRETCH STRENGTH STILLNESS EMILY DREW EMILY DREW STRE. 2 x 8 min rounds > 1 MIN REST INBETWEEN 15 REPS

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1 The 12 Week STRETCH STRENGTH STILLNESS EMILY DREW EMILY DREW Celebrity Trainer & Exercise Physiologist A-LIST Yoga Mat 34 BODY Timer mins Transformation SEC SEC STRE 30 hip flexor stretch 30 quad stretch 30 hamstring STRETCH SEC STRENGTH 15 REPS Exercise 2 x 8 min rounds > 1 MIN REST INBETWEEN Gallery side leg raises (each side) REPS circles (each side) 15 REPS single leg bridge (each side) 3 15 REPS rainbows (each side) 4

2 IMPORTANT NOTES Conditions & Disclaimer This Exercise Guide was witten by Emily Drew for Celebrity Trainer. This Guide is designed to help individuals with their personal fitness goals. It is not specifically tailored to suit any injuries or health problems which could be aggrevated by low, moderate or high intensity physical activity. As with any physical activity, it is important that before beginning any fitness regime, you consult with your health care professional to ensure that you are mindful of your current health and any restrictions that are appropriate for you. You should immediately seek medical attention if there are any unanticipated changes to your physical condition at any time. You must consult your doctor if you are pregnant, have high or low blood pressure, any organ disease/failure and spinal injuries before you can start the program. No information contained in this Exercise Gallery or 12 Week Transformation Plan is intended to be used as medical advice and Celebrity Trainer is not intended to be used to diagnose, treat, cure or prevent any medical condition (including any mental health conditions) or for any therapeutic purposes. Before relying on the information in the Plan, you should carefully evaluate the accuracy and relevance of the information for their purposes and obtain appropriate professional medical advice. A moderate level of fitness is required to undertake the Celebrity Trainer Workout Circuits. If you are a beginner you must build up a moderate level of fitness by fast walking each day for 1-2 weeks before commencing the circuits.if an individual does not follow this reccommendation, they may feel dizzy and risk injury. The exercise instructions are prepared from Emily Drew s personal experience with the exercises with acknowledgment of her post-graduate study in the field of Exercise and Musculoskeletal Rehabiliation. Our service does not include any supervision or monitoring of your activity, and we are not responsible for any injuries that you may suffer as a result of following the exercise program or regime. We grant you a personal, limited, revocable, non-exclusive and non-transferable licence to access, view, use and print this Guide and its content solely for your personal, non-commercial purposes and only for those purposes. Otherwise, to the extent allowed by law, no part of this Guide may be reproduced, reused, retransmitted, adapted, published, broadcast or distributed without our prior written permission. Celebrity Trainer All Rights Reserved.

3 walking lunges Stand with your feet about 6 inches apart from each other toes pointed forward. Make sure you have plenty of room to move forward several feet. INHALE: Take a big step forward with the left leg and lower your body to 90 degrees at both knees. Keep your weight evenly on your left heel and right toe. The right heel should be off the ground. Don t allow your knees to cross the plane of your toes or move inwards. EXHALE: From here, push up, bringing the rear leg forward until you are standing straight again. Step forward with opposite leg and repeat, walking forward for all reps. Make sure knee of forward leg stays in line with the ankle. Muscles Worked: Quads, Glutes, Hamstrings, Abdominals

4 Squats Stand with your feet slightly wider than hip width apart, toes pointing slightly outwards INHALE: Focus on bending at your HIPS and your knees will naturally follow. Sit right back into your glutes, keeping the weight underneath your heels. Keep your toes relaxed. Counterbalance your weight by putting your arms out in front, chest lifted and a natural curve in your spine. Go down until your knees make a 90 degree angle. EXHALE: From here, push up from the hips, squeezing your glutes all the way back to the top. Make sure your knees do not move inwards at any time. They should stay in line with your toes. Do not let your knees come forward over your toes which can put too much pressure through the knee joint. If this happens you need to sit back into your glutes more and try doing the Hip Extensions on the ball exercise to train a better squat pattern. Muscles Worked: Quads, Glutes, Hamstrings, Calves

5 Squat and press Stand tall with back and legs straight, feet hip-distance apart, toes pointing forward. Hold dumbbells or a medicine ball in front of chest with your elbows bent, palms facing forwards with dumbells or together with a ball. INHALE: Bend knees and hips to squat down (see Squat exercise for correct technique), keeping chest lifted, back straight and knees behind your toes. EXHALE: Straighten legs to starting position, draw your belly in and squeeze your glutes. Press weights overhead in line with shoulders to straighten (but not lock) the arms. INHALE: Lower weights back down in front of shoulders to complete one rep. Keep shoulders relaxed and away from your ears at all times. Avoid leaning forward during the squat. Muscles Worked: Quads, Glutes, Calves, Abdominals, Shoulders

6 step ups Stand facing a bench which is knee-height for you. To add intensity hold a dumbell in each hand. INHALE: Step the left foot onto the bench, keeping your back straight, use the force from the left glute to help lift you forwards to stand both feet on the bench. EXHALE: Step the left foot back down onto the ground followed by the right leg. This equals one rep. Repeat the rep ranges on the left leg then swap and repeat the same reps leading from the right leg. Keep your shoulders down, hips facing straight ahead and hands by your sides during the movement. Muscles Worked: Glutes, Quads, Hamstrings, Calves

7 hip extension back on ball Start by sitting on top of a Swiss ball with your knees at 90 degrees. Slowly walk your feet forwards, rolling your back along the ball until your upper shoulders and neck are supported by the ball, hips up and arms crossed over chest. INHALE: Keeping the ball in the same spot, lower your hips down to the ground, keeping your knees over ankles. EXHALE: From here, push hips back up, squeezing the glutes and drawing your belly button into your spine to work the lower abdominals. Make sure your knees do not move inwards at any part of the moveemnt but stay pointed slightly OUTWARDS and in line with your toes. You can place a yoga strap or belt around your thighs and keep the tension tight against the strap during the movement. This is a fantastic butt toning and stabilizing hip exercise. Muscles Worked: Glutes, Lower Abs, Hamstrings, Quads

8 plie` squats This is a Pilates Barre version of the Plie` squat, giving an amzing calf and inner thigh workout. Stand with feet as wide as you comfortably can, toes pointed out at 45 degrees. Move your weight onto your toes only, heels stay off the ground. You can hold a wall or bar for balance if you need. INHALE: Keeping the heels high off the ground, sit down into a squat, tucking your hips under slightly until your knees are close to 90 degrees. EXHALE: Keep on your toes as you squeeze your glutes, inner thighs and lower abs and push back up to the starting position. Make sure your knees stay pointing outwards at all times. Try placing one hand out to the side on a wall and the other hand out in front of you for balance at the start and build up to unsupported. Muscles Worked: Quads, Glutes, Inner Thighs, Calves

9 lunges with high knee Stand with your feet about 6 inches apart from each other toes pointed forward and hands on hips. INHALE: Step BACKWARDS with the right leg and lower your body to 90 degrees at both knees. Keep your weight on your left heel and don t allow your knees to cross the plane of your toes. EXHALE: From here, use the left hip to help push the right leg forwards again and keep lifting the right knee high until it is in front and in line with your hips. Keeping the right foot off the floor, lower it back behind you back into the lunge position. Repeat all reps lifting with the right knee then repeat the same using the left side. Keep your abs in tight for balance and shoulders relaxed. Muscles Worked: Quads, Glutes, Hamstrings, Core

10 knee ups on bench Stand in front of a knee high bench, with your feet hip width apart and hands on hips or by your side. INHALE: Step the whole rigth foot onto the bench without letting the knee move over the toes. EXHALE: Push down with the right heel, straighten your right leg while pulling your abdominals in tight. Keep the right knee slightly bent. As you straighten the right leg, bend the left knee into your chest and straighten up fully at the top (squeezing your butt). INHALE: Slowly lower your left foot back to the floor, keeping the right foot on the bench. This is one rep. Repeat again lifting the left knee for the required reps then put the left foot on the bench to work the other side. Use your arms in a running motion if needed for added momentum. Repeat one side continuously for a great butt workout.

11 hamstring curls Lay on a yoga mat with your heels resting on a Swiss ball, ams by your sides. Exhale and draw your belly button into your spine (to activate your lower abdominals) while squeezing your glutes up off the floor. Keep your knees straight the whole time. You are now in the starting plank position. INHALE: Dig your heels into the ball, bend your knees and lift your hips high, trying to get the ball as close to your butt as possible. EXHALE: Slowly straighten your legs, keeping your hips high until knees are straight again. This is one rep. Keep your hips off the mat during the required reps then slowly lower your hips back to the mat. To add more abdominal activation, have your arms out at shoulder height or above your head, palms up during the curl. For added intensity, hold one foot off the ball pointing up at the roof while doing the curl with just one leg. Muscles Worked:Hamstrings, Calves, Lower Abs

12 dumbbell front squats Stand with your feet slightly wider than hip width apart, toes pointing slightly outwards. Hold a medicine ball or 2 dumbbells close to your body, in front of your chest INHALE: Focus on bending at your HIPS and your knees will naturally follow. Sit right back into your glutes, keeping the weight underneath your heels. Keep your toes relaxed chest lifted and a natural curve in your spine at all times. Go down until your knees make a 90 degree angle. EXHALE: From here, push up from the hips, squeezing your glutes all the way back to the top. Make sure your knees do not move inwards at any time. They should stay in line with your toes. Do not let your knees come forward over your toes which can put too much pressure on the knee joint. If this happens you need to sit back into your glutes more and try doing hip extensions on the ball exercise to train a better squat pattern. Muscles Worked: Quads, Glutes, Hamstrings, Calves

13 jump squats Stand with your feet slightly wider than hip width apart, toes pointing slightly outwards, arms by your sides. INHALE: Focus on bending at your HIPS and your knees will naturally follow. Sit right back into your glutes, keeping the weight underneath your heels. Keep your toes relaxed. Counterbalance your weight by putting your arms out in front, chest lifted and a natural curve in your spine. Go down until your knees make a 90 degree angle. EXHALE: From here, explosively push up from the hips into a jump as high as you can. Land with soft knees moving down immediately into the next squat. Make sure your knees do not move inwards at any time. They should stay in line with your toes. Do not let your knee come forward over your toe which can put too much pressure through the knee joint. Muscles Worked: Quads, Glutes, Hamstrings, Calves

14 jump lunges Stand with your feet hip width apart from each other. Step the right foot forwards and bend both knees to 90 degrees, keeping your body upright, shoulders above hips. EXHALE: Explosively jump up and in mid air swap your right foot to be behind and your left foot to be in front. INHALE: Land softly into the new lunge position. That is one rep. Repeat immediately, jumping up, switching legs mid-air and landing with your right foot in front again. Make sure the knee of forward leg stays directly above the ankle and doesn t move forwards over the toes.. Muscles Worked: Quads, Glutes, Hamstrings, Abdominals

15 1-leg squat Stand with your feet hip width apart and toes pointed forward. You can either hold some dumbbells by your side or place your hands on hips or out in front of you. Then move your body weight onto your right leg and lift your left foot off the floor and slightly out in front of you. INHALE: Moving from the hips, sit back into a squat position, making sure your right knee DOES NOT move over your toes or move inwards towards your left knee. Bend down until your left heel taps the floor about a foot in front of you. EXHALE: From here, push down into the right heel and up with the right glute to straighten back up to the start position. Keep your left heel off the ground. Repeat the required reps on the right leg then complete them on the left leg. The aim is to sit into your glutes and keep hips level at all times. Watch for the knee trying to move inwards which indicates that your quads are trying to work instead of your glutes. Keep the knee in line with the foot and heel down. Muscles Worked: Quads, Glutes, Hamstrings, Core

16 hamstring pulses Start by sitting on a mat with your feet out in front, knees together and hands directly behind you and fingers pointing away from your body. Transfer your weight onto your hands and feet while slightly lifting your butt off the floor. Your knees should be directly above your ankles. Then extend your left leg until it is parallel to the floor. EXHALE: Keeping your body steady and left knee straight, lift the left leg up towards your chest. INHALE: Lower the left leg back until it is parallel with the floor again. This is one rep. EXHALE: Immediatly lift the left leg up again and continue through the rep range. Lower down then repeat the same amount of reps on the right leg. Keep your neck relaxed and shoulders down. Push the heel down that is on the mat for great hamstring and calf toning. Do not do this if you have a shoulder injury. Muscles Worked: Hamstrings, Calves, Shoulders, Arms

17 bench hops Stand on the right side of a bench and place your hands flat on top with your fingers facing outwards. EXHALE: Transfer your weight to your arms and abdominals and jump over to the other side of the bench. Tuck your knees up as you jump to clear the bench. INHALE: Immediately jump back to the right side. Repeat for the required reps. With all jumping exercises, make sure the bench and your shoes/floor are non-slip to avoid injury. Muscles Worked: Shoulders, Arms, Quads, Calves, Abdominals

18 bench jumps Stand in front of a bench and take one large step backwards. Then move into a squat position (see Squat exercise) with feet shoulder width apart. EXHALE: Facing the bench, propel yourself forwards to land on the bench. Land in a squat position, firstly landing on your toes and rolling back into your heels to protect your knees. INHALE: Step off or jump back off the bench into the starting squat position. Repeat. Make sure the bench is on a non-slip surface so it does not move when you land on it. Muscles Worked: Quads, Glutes, Hamstrings, Calves

19 burpees Stand with your feet a bit more than hip width apart and bend at the hips into a squat position. INHALE: Lean your body slightly forward until your hands touch the ground. EXHALE: Kick both feet backwards so you are now in a push up position. Make sure you keep your body straight with abdominals tight and upper back strong. INHALE: From here, transfer your body weight onto your hands and jump your feet forwards again, back into squat position. EXHALE:Then explosively jump up, reaching your hands in the air and land back down onto the balls of your feet. Allow your weight to roll onto your heels with knees staying slightly bent so you take the weight through your leg muscles and not your knee joint. Repeat. To add intensity you can lower down into a push up while in the push up position, before jumping back up. Muscles Worked: Full Body!

20 cross jumps Breakdown: You will be going from a squat, to a lunge with right foot forward, back to a squat to a lunge with left foot forward. Stand with your feet hip width apart with hands either held in front of you or on your hips. INHALE: Bend down into a Squat position (see Squat Exercise). EXHALE: Explosively jump up and while in the air split your legs landing with bent knees into a Lunge position with your right leg forward and your left leg back. Make sure your weight is equally distributed through both legs. EXHALE: Jump straight up again, this time changing your feet in the air to land back into a Squat position. (see Jump Squat Exercise). INHALE: Then jump back up, changing your legs in the air to land in a lunge, this time with your left foot forward and your right foot back. Make sure knee of forward leg stays above with the ankle and not over the toes. Muscles Worked: Quads, Glutes, Hamstrings, Calves, Abdominals

21 push ups Start with hands shoulder width apart on the floor and up on your toes so that your body is supported, keeping your body as straight as possible. INHALE: Bend your elbows and lower chest to 90 degrees at the elbows. EXHALE: Push up so that your arms are straight but focus on pushing with your upper back. Make sure your elbows aren t completely locked. Don t lock elbows out completely. Look just in front of your hands, keeping your head in line with your back with your neck straight. Keep your spine in a neutral position. If you can t keep your body straight and your hips drop down or come up, do the push ups on your knees. Keep your hips down and back straight doing this. It is better to do good quality push ups on your knees than incorrect ones on your toes. Build your strength up over time then try again on your toes. Muscles Worked: Chest, Triceps, Shoulders, Upper Back

22 tricep push ups Start in Push Up position with your hands directly under your shoulders. Keep your shoulders away from your ears and knees on the mat. INHALE: Keeping your elbows in by your sides, bend your elbows towards your hips and lower chest until your elbows are at 90 degrees. EXHALE: Push up so that your arms are straight again. Make sure your elbows aren t completely locked. Look just in front of your hands, keeping your head in line with your back with your neck straight. Keep your spine in a neutral position by pulling your belly button into your spine to activate your lower abdominals. Muscles Worked: Triceps, Shoulders, Abdominals

23 shoulder taps Start in push up position with your back straight, abdominals tight and upper back srong. INHALE: Keeping your body in the same position with abdominals tight, put the weight through your right arm and lift your left hand off the ground to tap your right shoulder. EXHALE: Slowly lower your left hand back down, place the weight through the left arm without letting your body sway or hips drop and repeat with the right arm. Make sure your hips do not drop down or rise up intot he air. Keep your shoulders away from your ears to avoid using your neck muscles. Muscles Worked: Abdominals, Shoulders, Arms

24 skull crushers Start by laying on your back in tabletop position (feet off the floor, knees above hips at right angles and lower back flat into the mat). With straight arms, hold 2 dumbells directly above your chest. Make the dumbells gently touch each other with your palms facing each other. INHALE: Draw your abdominals in tight to push your lower back flat into the floor, bend your elbows until they make a 90 degree angle with the dumbells just above your forehead. At the same time, extend your right leg out. EXHALE: From here, bring the right knee back in and straighten your elbows to get back to the starting position. This is one rep. Repeat the next rep by extending the left leg out, alternating legs throughout the whole set. Keep your belly button drawn into your spine, activating your abdominals to stop your lower back from arching up. If your lower back arches or hurts, only do the arm moveement and keep the legs up. If it still hurts or your abdominals are weak then place your feet on the floor and just do the arm movement. Muscles Worked: Upper and Lower Abdominals, Triceps

25 commandos Start in Plank position (see Plank exercise for directions) with forearms on the floor, linking your hands together and resting on your toes. Keep your abdominals tight and back straight. INHALE: Place your right hand on the floor slightly wider than your shoulder while keeping your hips level and back straight. Push up with the right hand, followed by the left until both arms are straight. Redistribute your weight evenly. EXHALE: Bend the right arm, placing the forearm back to the floor, followed by the left until back in plank position. This is one rep. Repeat but start from the left side this time. Pull your abdominals in tight to keep your back straight and stop your hips lifting or sinking down. If you are struggling to keep your back straight you can start by doing the movement with your knees on the ground and build up to toes. Muscles Worked: Shoulders, Arms, Chest, Abdominals

26 dumbbell bent over rows Hold a dumbbell in each hand. Stand with your feet hip width apart then bend forwards slightly at the hip with your arms straight. Keep your back straight with abdominals pulled in to stabilize your spine. INHALE: Keeping your shoulders away from your ears, pull up from the elbows and squeeze your shoulder blades together as far as they can go. EXHALE: Slowly straighten your arms back to the starting position. Use a weight heavy enough to engage your back muscles. Focus on leading from the elbows and using your upper back, not your arms. Muscles Worked: Upper Back, Biceps

27 bicep come here s Start by standing up tall with a dumbbell in each hand. Lift the dumbbells up to be in line with your face, making a 90 degree angle with your elbows. INHALE: Keeping the left arm where it is, straighten out the right elbow until it is almost straight. EXHALE: Bring the right hand back in to the starting position. Keep your neck relaxed at all times. Do not completely lock your elbow when it is extended. This keeps the weight through your arm muscles and not your elbow joint. Muscles Worked: Biceps, Shoulders

28 mountain climbers Start in Push Up position (see Push Up exercise) with your body weight over your hands. INHALE: Brace your abdominals, keep your left foot on the floor and bend your right knee into your chest. EXHALE: Extend your right knee back and place your right foot back on the floor (this is one rep). INHALE: Bend your left knee into your chest. EXHALE: Return the left foot back to the floor. Build up speed until you are running on your hands. Keep your shoulders down and away from your ears. Always do this on a non-slip floor and never in socks! Muscles Worked: Abdominals, Hip Flexors, Shoulders, Arms

29 tricep dips Sit on the edge of a bench which is about knee high for you. Place your palms down on the bench right next to your hips with your fingers facing forwards. Shift your hips off the bench and position your feet so that your knees make a 90 degree angle. INHALE: Bend your elbows, letting your hips move directly down towards the ground. Keep your body upright and your back close to the bench. Make sure your elbows stay pointing directly backwards. Do not lower too far that your shoulder makes a greater than 90 degree angle. EXHALE: Push back up through the heel of your hand until your arms are straight and you are back to the starting position. Try not to use your legs to help push you back up, keep the weight over your arms. To make it more challenging you can straighten your legs out in front or put them on top of a swiss ball or bench.

30 ball chest press Start by sitting on a Swiss Ball with a dumbbell in each hand. The ball will be the right size if your knees are at right angles when you sit on it. Slowly walk out until your head and shoulders are supported by the ball. Your feet should be slightly further than hip width apart and hips high. Start with the dumbbells at a 90 degree angle at your elbow, palms facing away from your body. EXHALE: Extend both arms up and in slowly above your chest, until the dumbbells touch each other. INHALE: Slowly lower back to the starting position. Make sure to keep your core tight, keeping your hips from sagging. Muscles Worked: Chest, Glutes, Abdominals

31 ball tricep pullover Start from a seated position on the Swiss ball. The ball will be the right size if your knees are at right angles when you sit on it. Slowly walk out until your head and shoulders are supported by the ball. Your feet should be slightly further than hip width apart. Hold dumbbells and extend arms above your head, palms facing inward and elbows in. INHALE: Lower dumbbells to 90 degrees at the elbow, so that the dumbbells are at both sides of your head. EXHALE: Straighten the elbows again to return to the starting position. It s important to keep your elbows in as you lower the dumbbells for optimal isolation of your triceps. Keep your hips high and knees slightly pointed out to engage your glutes correctly. Muscles Worked: Triceps, Glutes, Abdominals

32 ball jackknife Kneel behind a Swiss Ball, then roll forwards over the top of it until your hands are on the ground. Walk your hands forwards resting your hips then legs on the ball in a plank position. Beginners can rest the ball on their shins otherwise those who can comfortably hold their weight in a plank can rest their feet on the ball. INHALE: Prior to flexing the hips, draw the belly button into the spine to activate the abdominals. Flex the hips, imagining you are trying to touch your knees along the floor. Stop when your hips get to 90 degrees. It is very important that your hips do not raise up or sink down during the exercise. EXHALE: Extend the hips back to the starting position, once again keeping a natural curve in your spine and flat back. Keep your abdominals on for stabilization. If you place a broom handle along your back from head to hips during the movement you can make sure the natural curve stays in your lower back and your body remains stable. You can place another ball under your chest and gradually deflate it as you get stronger. Muscles Worked: Hip Flexors, Abdominals, Shoulders, Arms

33 bear plank leg lifts Begin in a plank position with your shoulders stacked above your wrists. Then bend both knees so they are hovering just above the ground. INHALE: Extend your right leg out. With a flexed foot, squeeze your glutes and raise your right heel up toward the ceiling as high as you can without arching your lower back. EXHALE: Lower the foot back down until it is line with your body.this is one rep. Keep pulsing up and down for the required reps then repeat the same amount of reps with the left leg. Keep your knees as low as you can without touching the ground for a great lower abdominal workout. Make sure your lower back does not arch, use your lower abdominals to stabilize it. Keep your shoulders away from your ears to use your upper back and not your neck muscles. Muscles Worked: Full body!

34 prone walkouts Start in a high plank position on your hands, with hands directly under your shouders. INHALE: Keeping your back flat and straight, shift your weight onto the right hand and step the left hand forward as far as you can without letting your hips drop or lift up. EXHALE: Step the right hand out to be in line with the left hand, again while keeping your back straight and hips level. INHALE: Bring the left hand back into the starting position. EXHALE: Bring the right hand back to meet the left so you are back in the starting position. This is one rep. Repeat the next rep leading with the right hand forward first then keep alternating. For an even better abdominal workout, stay in the entended arm position for a longer period of time. Make sure you keep your neck relaxed and shoulders away from ears. Muscles Worked: Abdominals, Shoulders, Arms

35 reverse tucks Start by laying on your back, arms by your sides with knees bent up and feet on the floor. EXHALE: Draw your belly button in to your spine and tuck your knees up into your chest. INHALE: Slowly lower your feet back to the floor, keeping your abdominals tight and lower back flat into the mat. Repeat the next rep immediately. It is best to bring your feet back down to just above the floor (without touching it) then tuck straight back up again. This keeps your abdominals switched on and doing the exercise instead of your hip flexors. Muscles Worked: Lower Abdominals

36 high leg circles Start by laying on your back with your feet together and lifted up to the ceiling. Keep your legs straight, making a 90 degree angle at your hips and hands down by your sides. You are going to be drawing an oval shape with your feet while keeping your hips on the floor. EXHALE: Keeping your feet together and legs straight, move your feet across to the left about 20cms and drop them down slightly as you draw the bottom part of the oval shape and they reach the right side. INHALE: From here, keep moving in the anti-clockwise direction and draw the top part of the oval all the way over to the left side again. Slightly lift your hips up when you get to to top part of the oval. Always keep your lower back flat into the mat and focus on using your obliques to move your legs around. The wider you make the oval the more you will use your obliques. To use more lower abdominals, draw more of a circle than an oval shape. Muscles Worked: Abdominals, Quads, Glutes, Hamstrings

37 plank Lie on your stomach on the floor. Spread your legs about hip-width apart, flex your feet and tuck your toes under so the balls of your feet press into the floor. Bend your elbows and place your forearms on the floor with the palms of your hands facing down. Alternatively, face your palms toward each other and make your hands into fists. EXHALE: Tighten your abdominals by pulling your belly button into your spine, look down at the floor and keep your back straight. Contract your glutes and legs and lift your hips and thighs off the floor. Avoid pushing your hips up too high or letting them sag to the floor, your body should form a straight line from your head to your feet. Breathe normally and hold this position for the required time or as long as you can. If you feel pain or can t maintain perfect form, lower yourself to your knees and relax your muscles. Muscles Worked: Abdominals, Shoulders, Glutes

38 scissor kicks Start by lying flat on your back on a mat with hands by your sides or along a bench with your arms holding the bench above your head. Engage your abdominal muscles by pulling your belly button into your spine. Raise your legs so they form a 45 degree angle from your hips. INHALE & EXHALE: Create a scissor motion by simultaneously lowering one leg and lifting the other and alternating legs. Repeat. Find the angle that challenges your abdominals but does not raise your lower back off the floor and strain your back. This could be higher or you could bend your knees slightly to take some of the pressure off your back. Muscles Worked: Upper and Lower Abdominals

39 side plank Start by lying on your side, legs straight, feet flexed and stacked. Straighten bottom arm, keeping it in line below shoulder, and place free hand on your hip or straight up into the air. EXHALE: Lift hips up off the ground until your body forms a straight line. Pull your belly button in to use abdominals and keep hips lifted. Hold the position for the required time. Don t allow hips to drop to the ground. Keep breathing steady. If your lower back starts to hurt, go down and hold the same position but on your knee and forearm. Muscles Worked: Obliques, Shoulders, Glutes

40 ab leg lifts Lie flat on your back on top of a bench or on the floor, hands by your sides. Tighten your core, contract your lower abdominals and raise your legs until they re 100% vertical. Your body should form a 90º angle. EXHALE: Squeeze and lift your butt and use your abdominals to push your legs upwards and slightly forwards. This is a pulse. Hold at the top for.5 seconds. INHALE: Slowly lower the hips back to the mat or bench, controlling the slow movement down with your abdominals. Allow your butt to briefly touch the mat. Immediately repeat the pulsing motion for a full set. Keep your neck and shoulders relaxed at all times. Muscles Worked: Upper and Lower Abdominals

41 oblique rolls Start by laying on your back with your feet resting on top of a Swiss Ball. Widen your legs so they are at 45 degree angles and keep your knees straight. Press your ankles together, squeezing your feet into the Swiss Ball and activating your inner thighs. Have your arms by your sides for balance or above your head for a greater abdominal challenge. EXHALE: Peel your spine up off the mat, drawing your abdominals in tight towards your spine and squeezing your glutes. INHALE: Hold this bridge position. EXHALE: Keeping the legs straight and hips lifted high, squeeze your belly tight and use your ankles to roll the ball over to the right-hand side until you feel a tipping point of balance. Hold this spot for a breath. EXHALE: Using your abdominals, roll the ball back over then all the way to the left-side tipping point and hold for a breath. Keep your hips high at all times and shoulders flat and relaxed on the mat. The wider the feet, the more challenging the exercise. Muscles Worked: Inner Thighs, Glutes, Hamstrings, Obliques

42 ball passes Start by laying on your back, knees bent, feet on floor and hands on a Swiss Ball resting above your head. Make sure your abdominals are tight and lower back is flat into the floor. EXHALE: Contract your abdominals and simultaneously lift the Ball up above your chest, keeping your elbows straight while tucking your knees up to your chest. Pass the ball from your hands and grab and squeeze it between your knees or calves. INHALE: From here, lower the ball down to the floor and bring your arms back above your head. Keep your lower back flat against the mat. If it arches, keep the ball closer to your body so there is less weight for your abdominals to hold. You can do this by just bending your knees back down and not extending your legs out. EXHALE: Use the legs to bring the Ball back to above your abdominals while lifting your arms up to meet it again. INHALE: Grab the Ball in your hands and lower it back to the starting position. This is one rep. You can leave your head on the mat to protect your neck, otherwise if ever lifting your head up in a crunch your must have your tongue pressed up onto the roof of your mouth behind your front teeth the whole time. This activates the neck stabilizing muscles. Muscles Worked: Upper and Lower Abdominals, Inner Thighs

43 AB TWISTS Lie face up and place your hands behind your head, gently supporting your neck with your fingers, feet on the floor. Have your abdominals tucked in and your lower back pushed hard against the floor. Before starting, always swallow and push your tongue into the roof of your mouth behind your front teeth. This activates your stabilizing neck muscles, protecting and strengthening your neck. EXHALE: Lift your knees in toward your chest while lifting your shoulder blades off the floor. Rotate to the right, bringing the left elbow towards the right knee as you extend the other leg into the air. INHALE: Switch sides, bringing the right elbow towards the left knee. Alternate each side in a pedaling motion. Do not use your hands to force your neck up, just gently rest them at your temples. Muscles Worked: Obliques, Upper and Lower Abdominals

44 weighted leg crunch Start by laying straight on your back and holding a dumbbell with both hands above your head. Have your tongue pushing against the roof of your mouth through the entire movement to protect and strengthen your neck. EXHALE: Draw your belly button into your spine, contracting your abdominals and bringing your knees up towards your chest. At the same time, bring the dumbbell up to meet your knees while gently raising your head and shoulder blades off the floor. Squeeze your abs tight. INHALE: Slowly release the dumbell back down and extend legs back to the straight starting position while keeping your abdominals tight and lower back flat into the mat. Keep your tongue in position (pressing behind your front teeth) to \ strengthen your neck and protect it from straining. Work up to using heavier weights for higher intensity. Muscles Worked: Upper and Lower Abdominals

45 side leg raises Lie on your left side, legs straight, knees and feet together, resting your head on left hand or extended arm. Place right hand flat on the ground in front of you for balance or on top of your right hip to use your abdominals for balance. EXHALE: Lift the right leg, squeezing from the hip until it forms a 45 degree angle with the ground. Hold for 2 seconds. INHALE: Return to start. Complete reps and switch sides. Keep foot flexed through entire movement, toes facing forward (not pointed). Muscles Worked: Glutes

46 1-leg bridge Lay on your back with your hands by your sides, your knees bent and feet flat on the floor. Make sure your feet are under your knees. Tighten your abdominals and glute muscles as you raise your hips up to create a straight line from your knees to shoulders. INHALE: Slowly raise and extend the left leg high while keeping your hips raised and level. If your hips sag or drop, place the leg back on the floor and do a double leg bridge until you become stronger. EXHALE: From here, lower one vertebrae at a time back down to the floor until your glutes almost touch the mat, keeping the left leg high and the right leg strong. Inhale. ENHALE: Draw your belly button into your spine, push down onto your right heel and push up with your right glute to lift back up into a bridge position. Hold for one breath. This is 1 rep. Repeat the required reps on the right leg then change to the left side. Make sure knee of grounded foot does not not fall inwards towards the high leg. Muscles Worked: Quads, Glutes, Hamstrings, Calves, Abdominals

47 side leg circles Lie on left side, legs straight, knees and feet together, resting head on left hand or extended arm. Place right hand flat on the ground in front of you for balance or on top of your right hip to use your abdominals for balance. INHALE: Squeeze the right glute to raise right leg until it forms a 45 degree angle with the ground. Keeping your body steady, draw a circle in the air with your right foot. Let the movement come from your hip not your ankle. Draw circles in the air for the required reps, then change direction to anti-clockwise and repeat the required reps. Return to the starting position. Swap sides and complete with the left leg. Keep foot flexed through entire movement, toes facing forward (not pointed). Do a few sets on each side for great butt toning. Muscles Worked: Glutes

48 rainbows Begin on all fours with your knees hip-width apart and your wrists stacked over your shoulders. With a pointed toe, extend your right leg behind you and slightly to the left side. It should be level with your spine. INHALE: Keeping your core tight and leg straight, slowly lower your leg to tap the floor. EXHALE: Squeeze your glutes as you lift the leg back to starting position, then slowly tap the floor about a foot to the right (making a rainbow shape). Return to starting position to complete the rep. Complete the all the reps on the right leg then start and repeat on the left side. Keep your back as flat as possible and keep your abdominals tight so you do not arch your lower back. Keep your shoulders relaxed and focus lifting from the glutes not the legs or back. Muscles Worked: Glutes

49 front taps Lie on left side, legs straight, knees and feet together, resting head on left hand or extended arm. Place right hand flat on the ground in front of you for balance or on top of your right hip to use your abdominals for balance. The extend your right leg forwards until it makes a 45 degree angle at your hip and touch the toe to the floor. INHALE: Squeeze the glutes and keeping the knee straight, lift the right leg up high and over your left leg and tap the toe on the floor behind the left leg. EXHALE: From here, moving from the hip again, lift the right leg back up and over the left leg and back down in front of you (making a half-circle shape). This is one rep. Repeat the required reps on the right leg before switching and repeating on the left leg. Try to get your foot to tap the front as close to your face as possible, making an even bigger angle (up to 90 degrees). Muscles Worked: Glutes, Abdminals

50 reverse hyperextensions Lie over a Swiss Ball with your hands gently resting on the floor and your toes on the ground behind you. Pull your belly in away from the ball to activate your abdominals. EXHALE: Keep the abdominals tight and arms straight as you lift your heels up into the air, initiating the movement from the glutes. Point the toes out slightly and lift up enough to work the glutes but not to hyperextend the lower back. Hold for 10 seconds. INHALE: Keep the abdominals and glutes tight as you slowly lower your feet back to the starting position. Check in a mirror if your lower back is not arching too much and stop if you feel the exercise more in your back than your glutes. You may feel it too much in your back if your abdominals are not correctly activated and pulled in away from the ball or feet are lifted too high. Muscles Worked: Glutes, Lower Abdominals, Back Extensors

51 cobra on ball Start with your feet pressed flat against a wall and hips on the top of a Swiss ball, arms by your sides with palms down. Pull the abdominals in tight and squeeze your glutes to support your lower back. INHALE: Slowly lift your chest up, squeezing the glutes and abdominals, keeping your chin tucked in while rotating your thumbs around to point backwards. This comes from squeezing your shoulder blades together not just turning your wrists. EXHALE: As you breathe out you reverse the motion while keeping your glutes and abdominals tight. Lower down to the starting position. This great exercise can help to strengthen your upper back and reverse bad posture. Stretch your chest first for optimal range of motion and posture correction. Make sure your shoulders stay down and away from your ears. If you feel strain in your lower back then your abdominals need to stabilize and strengthen more before trying this exercise. Try performing the same motion but laying face down on the floor.

52 alternate nostril breathing Either sit comfortably or lay down on your back. Place your right thumb on your nose blocking the right nostril. INHALE: Take a slow deep breath in through your left nostril, filling your belly first with air, then your lower ribs and lastly your chest. EXHALE: Unblock the right nostril as you block your left nostril with your index finger on the same hand. Breathe out from the belly first and lastly from your chest. INHALE: Breathe in with the right nostril and at the top of the breath change again to block the right nostril. EXHALE: Breathe out from the left nostril and then breathe in from the left again before changing back to the right for the breath out. Alternate nostrils after each breath in. This exercise balances the left and right sides of your brain and the autonomic nervous system. Therefore it is a great stress reducing exercise.

53 breathing space Sit cross-legged on laydown on your back place your hands to your chest or on your belly. INHALE: In your mind, count slowly to 5 as you breathe in through your belly, then into your lower lungs the lastly your chest. EXHALE: Count slowly to 6 or 7 as you let the air slowly out of your belly, then lower lungs then chest. Focus on your breath for three minutes feeling your belly gently rise and fall. Focus on staying in the present moment and observe your thoughts without letting them take your attention. When they do you just gently escort your mind back to your breathing as this is totally normal.

54 downface dog Come onto the floor on your hands and knees. Set your knees directly below your hips and your hands slightly forward of your shoulders. Spread your palms, index fingers parallel or slightly turned out, and tuck your toes under. EXHALE: Exhale and lift your knees away from the floor. At first keep the knees slightly bent and the heels lifted away from the floor. Lengthen your tailbone away from the back of your pelvis and lift the sitting bones toward the ceiling. EXHALE: With the next exhalation, push your thighs back and stretch your heels onto or down toward the floor. Straighten your knees but be sure not to lock them. Firm the outer arms and press the bases of the index fingers actively into the floor. From these two points lift along your inner arms from the wrists to the tops of the shoulders. Firm your shoulder blades against your back, then widen them and draw them toward the tailbone. Keep the head between the upper arms; don t let it hang. Stay in this pose anywhere from 1 to 3 minutes. Then bend your knees to the floor with an exhalation and rest in Child s Pose (see Chil s Pose exercise).

55 warrior i Begin in Downface Dog (see Downface Dog exercise), with both hands and feet pressed firmly into the floor. INHALE: Step your right foot forward between your hands. Turn your left heel in, press into your feet, and lift your torso up. You want your right foot to be slightly to the right of the center of your mat (not directly in front of your left heel). With this positioning, your hips can be parallel with the front of your mat. EXHALE: You can place your hands on your hips, and gently direct your right hip back and your left hip forward. This is called squaring your hips. Once your hips are square, lift your arms up, and press your palms together. Draw your shoulder blades down towards your hips and gaze up toward your hands. Stay here for five breaths. Then come back to Downface Dog, step your left foot forward and do Warrior I on the other side. Warrior I strengthens your quads to build your endurance, but also helps to open your tight hips. This pose may seem easy at first, but work on holding it as long as you can to reap the benefits.

56 warrior ii Begin standing tall with your feet together or hip distance apart and your arms down at your sides (Mountain Pose). EXHALE: Step your feet wide apart about 4 to 5 feet with your heels aligned with each other. Turn your right foot out 90 degrees, so your toes are pointing to the top of the mat.pivot your left foot slightly inwards. Your back toes should be at a 45-degree angle.lift through the arches of your feet, while rooting down through your ankles. Raise your arms to the side to shoulder height, so they re parallel to the floor. Your arms should be aligned directly over your legs. With your palms facing down, reach actively from fingertip to fingertip. EXHALE: Bend your front knee. Align your knee directly over the ankle of your front foot. Your front shin should be perpendicular to the floor. Sink your hips low, eventually bringing your front thigh parallel to the floor. Make sure your front shin stays vertical. Widen your stance as needed to make sure that your knee does not move forward past your ankle. Press down through the outer edge of your back foot, and keep your back leg straight.do not lean towards your front leg. Turn your head to gaze out across the tip of your right middle finger. Drop your shoulders, lift your chest and draw your belly in toward your spine. Keep your torso open, not turned toward the front leg. Hold. To release, inhale as you press down through your back foot and straighten your front leg. Lower your arms. Turn to the left, reversing the position of your feet, and repeat for the same length of time on the opposite side.

57 warrior iii Begin standing tall with your feet together and your arms at your sides (Mountain Pose). INHALE: From Mountain pose, step the right foot a foot lengths forward and shift all of your weight onto this leg. Inhale the arms over your head and interlace the fingers, pointing the index finger up. EXHALE: Slowly lift the left leg up and back, hinging at the hips to lower the arms and torso down towards the floor. Look down at the floor and stare at a point for balance. Reach out through the left toes and the crown and fingers making one straight line. Breathe and hold for 2-6 breaths. To release: inhale the arms up to lower the leg back to the floor and step both feet together back into Mountain pose. Repeat on the other side.

58 dancer pose Stand with your feet together, toes pointed forward (Mountain Pose). INHALE: Shift your weight onto the right leg. Bend the left knee and grasp the inside of the left foot with the left hand. EXHALE: Start to bring the left foot and the right arm up toward the ceiling as you bring your torso forward. Hold 5-10 breaths. Slowly lower back down and repeat on the other side. Always grab the inner arch of your foot, with your thumb pointing away from you or for more advanced, hold onto only your big toe. Do not lock your knee on the standing leg, keep a slight bend in it.

59 tree pose Begin standing tall with your feet together and your arms at your sides (Mountain Pose). INHALE: Shift your weight slightly onto the left foot, keeping the inner foot firm to the floor, and bend your right knee. Reach down with your right hand and clasp your right ankle. Draw your right foot up and place the sole against the inner left thigh; if possible, press the right heel into the inner left groin, toes pointing toward the floor. The center of your pelvis should be directly over the left foot. Rest your hands on your hips. Make sure the pelvis is in a neutral position facing forwards. Lengthen your tailbone toward the floor. Firmly press the right foot sole against the inner thigh and resist with the outer left leg. Press your hands together in either prayer or extended above you at 45 degrees. Gaze softly at a fixed point in front of you on the floor about 4 or 5 feet away. Stay for 30 seconds to 1 minute. Step back to Mountain Pose with an exhalation and repeat for the same length of time with the other leg.

60 triangle pose Start in Warrior II position (see Warrior II exercise) From Warrior II, straighten your front leg (the right leg). Reach the right arm towards the front of the room, engaging your right thigh as you go. Drop your right hand down onto your shin or ankle. If you are more open, bring your right hand to the floor on the inside or outside the right foot. Do whichever one feels most comfortable. Stack your left shoulder on top of the right one as you open your chest, reaching the left fingertips towards the ceiling while keeping your left shoulder rooted in its socket. Take your gaze up toward your left fingertips (if you have neck problems, just look down). Draw the right thigh muscles upwards, deepening the the crease in your right hip. Microbend your right knee. Repeat with your left leg forward.

61 child s pose Start on all 4 s on a yoga mat. Exhale and lower the hips to the heels and forehead to the floor. Have the knees together or if more comfortable, spread the knees slightly apart. The arms can be overhead with the palms on the floor, the palms or fists can be stacked under the forehead, or the arms can be along side the body with the palms up. Breathe slowly and deeply, actively pressing the belly against the thighs on the inhale. Breathe and hold for 4-12 breaths. To release: place the palms under the shoulders and slowly inhale up to a seated position. Do not do this if you have knee problems. This is a great stretch for your lower back and shoulders.

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