Essential Oils: Essential Oils (The Ultimate Beginner’s Guide to Uncovering the Healing Benefits of Aromatherapy) (24 page)

BOOK: Essential Oils: Essential Oils (The Ultimate Beginner’s Guide to Uncovering the Healing Benefits of Aromatherapy)
11.24Mb size Format: txt, pdf, ePub

B2- Press Ups

             

Depending on fitness levels either choose a kneeling or full press up. For both squeeze stomach and buttocks. Bend at the elbows to lower the chest down towards the floor. Whilst lowering, make sure your hips stay in line. Watch for them dropping or shooting up in the air.

             

Maintaining a stable body and the hips in line, push back up to the start position, straightening the arms.

C1- Dumbbell Split Squat

Stand with one foot in front of the other and shoulder width apart. Keep the chest high and abs tight.

                           

Bend both knees until the back knee is just above the ground. Pause at the bottom for a second. Then drive up quickly, pushing through the front heel, returning to the start position.

C2- Plank with Forwards and Backwards Rock

Set yourself in a standard plank. In this progression move the body back and forth by rocking on the toes. Keep the abs and buttocks tight and make sure the hips don’t drop or stick up in the air.

 

 

             

 

Go as far in both directions as you can with good form and stop when you can no longer maintain good posture and control.

D1- Step Ups With Balance

This is a progression on the Step Ups earlier. Set yourself in a similar way. However in this version the knee of the free foot comes up to the position shown below.

                           

Hold this balance for 1 second or until you have complete control over the balance. Then, step carefully back down to the start position.

D2- Side Plank

Set the bottom elbow underneath the shoulders and the legs out straight. Raise the hips in line with the shoulders.

             

Again this is about control and staying stable, to do so keep the buttocks and abs tight. If the hips start to drop, stop and aim to increase the time next time.

Your Action Plan from Step 5

Any form of exercise is good, so generally aim to be more active

Follow the plan above for maximum results from your exercise regime

Prioritise the kinds of exercise that have the greatest effect on your metabolism such as resistance training

Other books

Come the Hour by Peggy Savage
Bridge of Spies by Giles Whittell
Hallucinating by Stephen Palmer
All That I Desire by Francis Ray
Me and My Shadow by Katie MacAlister
The Vanishing by Webb, Wendy
The Lake by Banana Yoshimoto
Marked by an Assassin by Heaton, Felicity
Velveteen by Saul Tanpepper
The Painting by Schuyler, Nina