The No More Excuses Diet (68 page)

STANDING QUADS

Stand and touch a wall or a stationary object for balance. Grasp the top ankle or forefoot of one leg behind you. Pull your ankle or forefoot to your rear end. Repeat with your other leg.

INNER THIGHS

Sit up tall on a mat with the soles of your feet pressed together. Place your hands on your ankles, and drop your knees as comfortably as they will go. Pull your abdominals in and lean forward with your hips.

HIP FLEXOR

Lunge forward with your knee on a mat. Place your hands on your
hips and push your hips forward. Repeat with your other leg.

CALVES

Stand with one leg slightly in front of the other and bent at the knee. Bend forward at the hips and put your weight on your bent leg. Repeat with your other leg.

LYING SPINAL TWIST

Lie on your back with your arms horizontally
stretched out in line with your shoulders. Bend your right knee and bring your foot close to your hip. Swing your knee to the left until the left knee touches the ground. Simultaneously, turn your head to the right and look at your right palm.

SEATED ARM CIRCLES

Stand or sit and
stretch your arms out to your sides so that your body is in a T formation. Hold your arms stiff and push your muscles out tight as if you were pushing against something. Let your palms face out, with your thumbs pointing upward. Make small circle motions backward with your arms. Then face your palms in, point your thumbs down, and reverse to forward arm circles. Do about 15 to 20 arm circles in each direction.

FOAM ROLLER IT BAND

Lie on your side on a mat, support your body weight with your legs and arms as shown, and place a foam roller under the upper, outside portion of your bottom thigh. Apply weight and allow the foam roller to run up and down the side of your thigh. Repeat on the opposite side.