The Petite Advantage Diet (30 page)

a. Start with your toes in straps, as pictured.

b. Once again, the key is to keep your body parallel to the floor.

c. This time, pull both knees in simultaneously until the knees are pointing straight down.

d. Make sure to keep your shoulders pulled back and your back flat.

NOTE: You will feel this in the abdominals, legs, shoulders, chest, and arms. Do I hear long and lean??

4.
Side Plank

a. Start with your right foot on top of your left, resting on your left elbow, as pictured.

b. Your body is a perfectly straight line from feet to shoulders.

c. Extend your right arm up, fingers pointing straight up.

d. Pull your abdominals in and shoulders back at all times.

e. Hold for 30 seconds, rest for 15, then repeat on the same side.

f. Breathe comfortably throughout the exercise.

g. Repeat on other side.

Progression - Feet in Straps

a. Start on your side, with both feet in straps, as pictured.

b. Once again, your body is a perfectly straight line from feet to shoulders.

c. Hold this plank for 30 seconds, pause for 15 seconds, then perform again.

d. Repeat on other side. FYI, feet in straps is HARD!!! Don’t be surprised.

Strength Program

1.
Push-Up

a. Start with your knees on the ground shoulder-width apart, and hands on the floor, slightly wider than shoulder-width.

b. Keep your abdominals tucked and shoulders back at all times.

c. Exhale as you press up for a three count, until your arms are almost fully extended–don’t lock your elbows out–pause, then slowly inhale as you lower back to your starting position, approximately 2 inches from the floor.

d. Concentrate on your chest as you press up, as your goal is to engage the pectoral (chest) muscles, shoulders, and arms.

e. Make sure to keep your neck relaxed and in neutral position. Once again, focus on a point on the floor.

1st Progression - Full Push-Up

a. Start in the same position, except your knees are off of the ground, as pictured.

b. Your core, chest, and arms will be challenged given this progression.

c. Make sure to keep your abdominals tucked so that your body stays in a straight line from feet to shoulders, not putting tension on your lower back.

NOTE: These are not “boy” push-ups, these are “smart girl” push-ups!

2nd Progression - Push-Up with Feet in Straps

a. Start with both of your feet in individual straps.

b. Once again, your core, chest, and arms will be further challenged given this progression.

c. Don’t allow your body to sway side to side. Fight with your core to keep your body in alignment.

2.
One Leg Elevated Split Squat

a. Start balancing on right foot, with your left leg bent, parallel to the floor, as pictured.

b. Hold the straps in each hand, palms facing each other, elbows at sides, and shoulders back (posture, posture, posture!).

c. Make sure that the tension is very taut in starting position.

d. Slowly start to lower your body down into a squat until your right hamstring is parallel to the floor.

e. Remember that you are moving slowly to a three count, so it is one one thousand, two one thousand, three one thousand on the way down, pause for a beat, then the same speed as you return.

f. Inhale on the way down, exhale on the way up.

g. Make sure to pull in your abdominals at all times.

h. Also, make sure that you are feeling the tension in your back and shoulders from the weight of your body against the tension of the strap.

Progression –One Leg in Strap

a. Start by placing your right leg in the strap, balancing on your left leg, as pictured.

b. Slowly extend your right leg behind you, as you perform a one-legged squat with the left leg.

c. Maintain good posture at all times and don’t allow your body to lean forward.

NOTE: If you are feeling unstable, place a chair in front of you for guidance.

3.
Inverted Back Row

a. Start with your feet shoulder-width apart, shoulders back, and abs tucked.

b. Place your hands in the straps with palms facing each other and lean back with legs straight but not locked.

c. Make sure that the tension is very taut when your arms are fully extended.