Chris Powell's Choose More, Lose More for Life (26 page)

Keeping your shoulders and arms anchored to the floor and your legs together, bring your legs 180 degrees over to your right side. Touch your right foot to the floor to mark another repetition. Return your legs to the starting position.

Beginner

Start lying faceup on the floor with your knees and hips bent at a 90-degree angle, like sitting in a chair, arms extended out to the sides.

In one movement, draw your knees slightly toward your chest, bringing your elbows in to touch your knees, crunching upward with your torso so your buttocks and shoulders lift off the floor.

Bring your legs back to the “chair” position, lowering your torso back to the floor, and extend your arms out to the sides.

Advanced

Start lying faceup on the floor with your arms extended overhead, hands and heels touching the floor.

In one movement, draw your knees up toward your chest and your elbows down toward your hips, crunching upward with your torso so your buttocks and shoulders lift off the floor. Touch your elbows to your knees.

Extend your legs all the way back downward and your arms all the way back overhead. Touch your heels and the backs of your hands to the floor, returning to the starting position.

Excellent for development of the glutes (butt), quads, and hamstrings (thighs)
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Beginner

Start by standing in front of a chair, facing away from the chair. Your feet should be shoulder-width apart, your toes pointed slightly outward and your hips and knees fully extended.

Keeping your weight on your heels, slowly lower your hips onto the seat of the chair, as if you’re being pulled backward by your belt. Reach backward with your hands to help guide you.

Sit on the chair and allow the weight in your hips to shift backward, as you would when sitting normally.

Shift your weight forward, still keeping your weight on your heels, and stand up to the starting position, with your knees and hips extended. Use your hands to push off of the chair if needed.

Intermediate

Start by standing in front of a chair, facing away from the chair. Your feet should be shoulder-width apart, your toes pointed slightly outward and your hips and knees fully extended.