PERFORM THIS CIRCUIT THREE TIMES 1. Extensions TONES BACK AND GLUTES 1. Lie facedown with your arms at your sides, hands on outer thighs. 2. Keeping your head and neck in a straight line, lift your torso off the floor as far as comfortable possible. Pause and return to the starting position. 3. Next, keep your torso on the floor and contract your glutes (your buttocks muscles) and lift your legs off the floor as high as comfortably possible. Pause and return to start. 4. Finally, lift your torso and legs simultaneously. Pause and return to start. PERFORM 6 TO 8 REPS 2. Rear Lifts TONES ABDOMINAL MUSCLES 1. Lie on your back with your arms at your sides, palms down. Keeping your legs extended and your feet flexed, lift your legs off the floor so they form a 90-degree angle with your body. (If you have tight hamstrings or a history of back pain, bend your knees about 45 degrees.) 2. Keeping your upper body stable, contract your abs and lift your butt off the ground. Hold. Lower to the starting position. 3. To tone your oblique muscles at the same time, twist your hips to the right as you lift your butt off the ground. On your next rep, twist to the left side. Rotate between right and left twists as you go through your set. PERFORM 10 TO 16 REPS 3. Rolling Like a Ball TONES CORE 1. Sit on the floor and hug your knees to your chest. Balancing on your tailbone, liftyour feet, pointing your toes. 2. Pull your abdominal muscles in and roll back onto your upper glutes and lower back. 3. Contract your abs and pull yourself back to the starting position. If the move is too difficult, loosen your arms, so your knees are pulled less tightly to your body. Keep it to a small range of motion if necessary. PERFORM 10 TO 16 REPS Source
