The No More Excuses Diet (58 page)

SUPERMAN

Lie facedown on a mat. Extend your arms out in front of you and raise your upper and lower halves. Squeeze your glutes and tighten your lower back. Hold for 30 to 60 seconds and repeat three times.

Lower crossed syndrome is a muscle imbalance that causes tightness in the lower back as well as weakness in the glutes, the lower back, and abdominal muscles. If you notice your body mimics the image below, it’s important to begin stretching your tight muscles and strengthening your weak muscles.

HIP FLEXOR

Kneel in a lunge position and open up your back hip. Hold for 25 to 30 seconds and change sides.

GLUTE BRIDGE

Lie faceup on a mat with your knees bent. Lift your
hips off the ground while squeezing your hamstrings, glutes, and lower back. Hold for 30 to 60 seconds.

BIRD DOG

Get down on all fours on a mat, keeping your hips squared, core tight, and spine neutral. At the same time, draw your right arm and left leg in; then lift and extend both. Hold for 30 to 60 seconds, then switch sides.

FRONT LUNGE

Stand up straight, with your feet shoulder-width apart, chest up, shoulders back, and core tight. Step forward with your left foot and lower your right knee toward the floor. Push off your left foot to return to the starting position. Repeat with the other leg.

PLANK

This is hands down my favorite exercise for the abdominal region. It works on your deepest core muscle, your transverse abdominals (TVA), as well as your lower back. Begin in a hands and knees position on a mat with your hands directly under your shoulders, fingers facing forward. Now, choose one of three different plank levels: The first is on your hands with your knees on the mat; the second is on your hands with your knees off the mat; and the third (the most traditional stance) is on your elbows with your knees off the mat. Keep a neutral spine and hips squared. Use a timer and measure how long you can hold the plank position. Every week increase your time by 15 seconds. I perform this exercise in the beginning, middle, or end of my abdominal workouts. It doesn’t matter when you perform the plank; just make sure you incorporate it daily into your exercise regimen.