a pile of firm cushions. Using a BOSU or Swiss ball, ensure your ass is close to the floor, usually no more than 6″ off the ground. Then follow these steps: 1. Start with arms stretched overhead as high as possible (I overlap my extended hands as if in a diving position). Keep your arms behind or next to your ears for the entire exercise. 2. Lower under control for 4 seconds until your fingers touch the floor, the entire time attempting to extend your hands further away from the ball. 3. Pause at the bottom for 2 seconds, aiming for maximum elongation (picture 3). 4. Rise under control and
a pile of firm cushions. Using a BOSU or Swiss ball, ensure your ass is close to the floor, usually no more than 6″ off the ground. Then follow these steps: 1. Start with arms stretched overhead as high as possible (I overlap my extended hands as if in a diving position). Keep your arms behind or next to your ears for the entire exercise. 2. Lower under control for 4 seconds until your fingers touch the floor, the entire time attempting to extend your hands further away from the ball. 3. Pause at the bottom for 2 seconds, aiming for maximum elongation (picture 3). 4. Rise under control and pause in the upper, fully contracted position for 2 seconds. The arms should not pass perpendicular with the ground. 5. Repeat for a total of 10 repetitions. Once you can complete 10 repetitions, add weight to your hands. I tend to use books of different sizes. If female, I don’t suggest exceeding 10 pounds in added weight (see “Hourglass” sidebar on this page). Movement #2: The Cat Vomit Exercise This exercise is dedicated to my ex-girlfriend. I want only the best for you, Angelina Jolie. Unless you purchase a corset at the same time, doing crunches will not pull your abdomen in. The muscle fibers of the six-pack (rectus abdominis) run vertically. The muscle you want to target instead is called the transverse abdominis (TVA), the deepest of the six main abdominal muscles, which is composed of fibers that run horizontally like a belt. The TVA is nicknamed the “corset muscle,” and if your...
...more
This highlight has been truncated due to consecutive passage length restrictions.
