ALL Exercise Tutorials • 21s
Start by lying on your back, with your legs flat against the floor and your arms at your side. Hover your feet an inch or two above the floor and sweep them out to the side and back to center, hovering the entire time. At the same time, you move your legs, sweep your arms out from your side in a circular motion up above your head, keeping them close to the floor. You want to keep your stomach muscles engaged throughout the exercise and your lower back firm against the floor. Then return your arms and feet back to your side and center at the same time. Your motion simulates making a snow angel, except you want to focus on keeping your arms and legs from ever touching the floor.
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Stand with your feet shoulder-width apart, holding a dumbbell in an overhand grip. Sit your hips back and lower into a squat, letting the dumbbell hang down to touch the floor directly beneath your chest. Your back should be straight and you should keep your chest and head up.
Return to standing ...
Start in a press-up position. Bend your elbows until your forearms are on the floor beneath your shoulders so your body is in a straight line from your feet to your head. Keep your abs tight and look at the space between your hands to ensure a neutral spine position. Hold the position for as long...