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Part II


The Routine
Part II
Cool Down
Heart Rate Calculation
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These moves, done on your stomach, define and lengthen your back, butt, arm and leg muscles. 

#1 - Ceiling Press - Lie on stomach, head resting on arms.  Knees apart, bend both legs, touching heels, flex feet.  Pull tummy off floor, in toward spine to protect lower back.  Inhale and lift pelvis off ground, pressing feet to ceiling.  Lower to starting position and repeat for 10-12 reps, working up to 20.

#2 - The Swim - Lie on stomach, Right arm under your chin, left arm and right leg extended. Pull tummy in and upward.  Keep neck aligned straight, looking at floor.  Hold for 2 breaths and return to starting position.  Repeat with opposite arm & leg.  Do 6-8 reps each side.

#3 - Reverse Angel - Lengthen entire body and slowly lift arms and legs up toward ceiling, keep neck aligned comfortably.  Hold stretch for a count of 5.  Release and repeat 6-8 times.  Works entire back, abs & glutes.


#4 - Pilate Push-up - Start with straight arms directly under shoulders.  Keep elbows close to body and slowly lower and lift tight body to complete 1 push-up.  Do 6-8 Reps. 

#5 - The Plank - On elbows and toes, tighten torso and pull tummy in and up.  Stay in this position for a count of 20.  Release to knees, relax, then repeat 3-5 times.

#6 - Forward Press - In push-up starting position, shift body forward.  Concentrate on shoulder muscles and hold for count of 10.  Relax to knees, return to starting position and repeat 6-8 times.