The Life Plan (31 page)

Benefits:
Stretches the calves.

To start:
Stand with one leg behind you, keeping both feet flat on the floor and your rear knee straight.

Lean slightly forward until you feel tension in the calf of the extended leg. You may also place your hands on a wall for support.

Hold for 20 to 30 seconds and repeat on the other side.

Benefits:
Stretches the piriformis, the muscle located on the upper part of the buttocks. It is part of the lateral rotators of the hip and is tight in almost everybody who doesn’t actively stretch it on a regular basis.

To start:
Lie on your back. Place your right ankle on your left knee.

Keep your head on the floor while you reach around the left thigh.

Pull both legs toward you as you push on your right knee with your right hand or elbow.

Hold for 20 to 30 seconds and repeat on opposite side.

Benefits:
Stretches the hamstrings.

To start:
Place the heel of one foot on a sturdy apparatus.

Lean forward at the waist as you reach to grab one foot and pull it forward in front on you.

Straighten both legs completely until you feel the stretch in the back of the leg that is in the air.

Hold for 20 to 30 seconds, then repeat on the other side.

The core consists of muscles in the lower back, hips, pelvis, and the abdominals. Having a strong core is like building a strong foundation for a house. A house with a weak foundation cannot withstand the conditions that it has to face year after year. Similarly, if you have a weak core you will not withstand the demands of day-to-day activities. Having a weak core affects your overall fitness level, athletic performance, and sexual performance. Having an efficient core allows your body to maintain correct postural alignment while training and helps your body stabilize in the face of other external forces. The ability to maintain proper body alignment during everyday movement and athletic activities will significantly reduce your risk for injury.

On this program you will be performing some core work each time you exercise. Depending on which program you follow, you will be choosing 2 to 3 exercises from the following.

Benefits:
Strengthens the abdominals.

To start:
Lie with your back pressing against the floor. Place your hands loosely behind your head, knees bent, feet flat on the floor. Do not pull on your neck. Look up to the ceiling. Imagine that you have placed a tennis ball underneath your chin.

Begin to curl your upper body 2 inches off the floor.

Contract your abdominal muscles on the way up by bringing your rib cage toward your pelvis. Do not let your shoulder blades touch the floor.

Perform 20 to 25 repetitions per set.

Benefits:
Strengthens the core.

To start:
Assume a modified pushup position, on your forearms and toes. Your body will form a straight line from your shoulders to your ankles.

Pull your abs in but don’t stick out your butt.

Hold this position with a straight body for 2 to 3 minutes.

Benefits:
Strengthens the core.

To start:
Lie on your side. Lift up your body while facing forward and support your weight on the forearm and the outside edge of your foot. Keep your elbow directly underneath your shoulder. Your body will form a straight line from your shoulders to your ankles.

Pull in your abs and keep your body in a straight line.

Hold this position for at least 20 seconds.

Benefits:
Strengthens the core.

To start:
Position your body on a mat or the floor, placing the palms of your hands directly underneath your shoulders, and straighten the arms completely. Your knees should be on the floor directly underneath your hips, about shoulder width apart. This is the “all fours” position.

Extend one leg and the opposite arm so that they are parallel to the floor.

Hold this position for 3 to 4 seconds, and then repeat with the opposite arm and leg.

Begin with 10 reps on each side, ensuring that your back does not sag at any time.

Benefits:
Strengthens the abdominals.

To start:
Lie on your back on the floor with your hands loosely behind your head. Raise your legs to form a 90-degree angle at your knees.

Curl your upper body and crunch your abdominal muscles, bringing your left elbow toward your right side while drawing your right knee in to meet it.

Continue to alternate sides, back and forth, for a total of 15 times per set.

Benefits:
Strengthens the core.

To start:
Lie facedown on the floor with your ankles flexed and your toes on the floor.

Extend your arms on the floor out to your sides in a T position with your thumbs facing up.

Pressing your shoulder blades down and back, lift your arms perpendicular to your body, forming a T shape. Hold position for 1 to 2 minutes. Return to the starting position and rest.