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--The Ab Wheel:
- Beginners, go on your knees. Advanced, go on your feet
in push up position.
- Put your hands on the bars, extend your arms completely straight
so that you are pushed up off of the ground and the wheel is straight under your arms, perpendicular to the floor.
- Push the wheel forward slowly, stretching your abs out until
it burns.
- Hold for one second, and then pull back to starting position.
Repeat.
--Want a Flab-Free Belly Like Britney?
Stomach
- Lie on your back, bend your knees and squeeze them together.
Pull in your ab muscles, and slowly release them as you push your butt and back off of the floor. Raise your torso until your
body is a diagonal line from knees straight to your neck. Hold for a count of 10, then slowly roll back onto the floor. Do
3 reps of 15.
- Lie facedown, relax your lower body, and hold your arms
at your sides. Arch your back and lift your head and chest off the ground and hold it for a count. Lower it, and repeat. Do
3 reps of 15.
- Lie on your back with your hands folded behind your head.
With your legs straight out on the floor, slowly raise them so that they are directly above your hips. Press the heel of your
foot up and slowly push your pelvis off of the floor. Hold it, and lower it slowly. Do 3 reps of 15.
--Want Legs and a Butt Like Victoria Beckham?
Outer Thighs
- Lay on your left side with your legs straight out and toes
pointed, so your body forms a straight line. Next, bend your left elbow and rest your upper body on your left forearm. Now,
strech your right leg straight out in front of your body. Your left leg remains in its original position. Lift the right leg
up and down slowly in front of you with your toes pointed. Lift the right leg 15 times. Compleate a total of three repetitions
of 15 lifts. Repeat entire proscess on the right side lifting the left leg. (do not lift any higher than 8-10 inches off the
floor)
- Lie on your left side with your left arm bent on
the ground, holding up your head. Bend your right knee and position your foot near your backside. Put a 5-pound weight
on your inner left thigh, and lift your left leg off of the floor, hold it up, and lower it. Do 12 reps, change to lying on
your right side, and repeat with other leg.
Inner Thighs
- Start out on your left side, in the same position as mentioned
in the Hip & Outer Thight Toners section. BUT - instead of stretching your right lef out in front of your body, cross
your right leg over your left leg, placing your right foot flat on the floor. Your right knee should now be pointing straight
up in the air. Now lift your left leg slowly to the height of your right knee and bring it down. Lift your left leg slowly,
15 times. Compleate a total of three repetitions of 15 lifts. Repeat entire process on the right side lifting your right leg.
- Put an elastic yoga band around your ankles while lieing on
the floor on your right side with your right elbow comfortably positioned under your head and your left hand draped over your
stomach. Lift your left leg until you feel tension, hold it up, and lower it. Do 12 reps, change sides, and repeat.
- Back of Thighs, Butt
- While on the floor, position yourself on your hands and knees
with your back straight. No arch. Extend oyour left leg up to th elevel of your buttock and slowly lower it down to the floor.
Your leg should remain straight at all times with toes pointed. Do this to the count of 15. Compleate a total of three repetitions
of 15. Repeat entire process using the right leg. (for added benefits, tighten or "squeeze" the muscles in your buttock when
your leg is in the raised position.
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