Exercise #1: Chest & Back Isolations
1 set of 10 reps
(1 rep = forward & back)
Benefits: Upper & Lower Back, Chest & Abs
Tips:
1. Sit on the front edge of the chair with your feet planted on the floor.
2. Keep a committed relationship between your butt cheeks and the chair. 😉
3. Squeeze your abs and back muscles to initiate each movement forward and back.
4. Use the edge of the chair to get further into the isolations.
Exercise #2: Ribcage Isolations
2 sets of 10 reps
(1 rep = full circle)
1 set circling to the left and 1 set circling to the right.
Benefits: All the muscles around your ribcage.
Tips:
1. Plant your butt firmly on the chair and don’t let your butt come off the chair while doing the circles.
2. Squeeze your abs and back muscles to create the circular actions.
3. Keep the circles fluid by imagining there is a small hula hoop around your chest and you are keeping contact with the hula as you circle around.
Exercise #3: Side Abs & Back Isolations
1 set of 10 reps
(1 rep = left + right)
Benefits: Upper & Lower Back, Chest & Abs
Tips:
1. Sit on the front edge of the chair with a tall posture.
2. Keep the side to side movements small and focus on using the side abs.
3. Try to keep shoulders parallel to the floor.
Exercise #4: Waist Slimmer
1 set of 10 reps
(1 rep = twist right and left)
Benefits: Muscles around your waist and lower back.
Tips:
1. Keep your butt cheeks kissing the chair the whole time.
2. Maintain a tall posture by stretching your torso up away from your hips. (i.e.: No hunchbacks allowed)
3. Rotate your torso first, then reach for the back of the chair to get more twist action. (but only as far as it is comfortable)
4. Keep your abs tight.
Exercise #5: Sexy Hip Rotations
1 set of 10 reps
(1 rep = twist right and left)
Benefits: Lower Back, Glutes and Abs
Tips:
1. Keep your Shoulders parallel to the edge of the chair.
2. Squeeze your abs and back muscles to initiate each movement forward and back.
3. Engage your glutes when you get to the end of each Rotation.
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