Abdominal Stretch

Kneel with your feet and shins against the floor. Lift your torso until your thighs are perpendicular to the floor. Raise your arms overhead, clasping your hands. Reach up through your palms. Hold 20 seconds.

- r.)

Well, how do you feel? These should've been the most challenging and exhausting series of exercise routines you have ever completed. Now, you are ready to take on almost any physical and mental challenge. Pat yourself on the back—you did a great job! Don't put down the book so fast! Now that you've completed one of the most grueling exercise programs, let's complement that with the New York Body Plan nutrition section. For the ultimate results, you will need to follow both the training and nutrition components.

Getting Started With Dumbbells

Getting Started With Dumbbells

The use of dumbbells gives you a much more comprehensive strengthening effect because the workout engages your stabilizer muscles, in addition to the muscle you may be pin-pointing. Without all of the belts and artificial stabilizers of a machine, you also engage your core muscles, which are your body's natural stabilizers.

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