Hip Helper Kneel on right knee, left foot flat on floor in front of you, left leg bent 90 degrees, arms down. Extend right arm to ceiling and left arm down on inside of left thigh. Reach up and over to left (as shown). Hold for 2 seconds, then release. Do 10 times. Switch sides; repeat.
Leg Lengthener Lie faceup on floor. Extend left leg and bend right knee toward chest, hands clasped around back of thigh. Extend right leg to ceiling, straightening knee as much as you can, and pull leg toward you gently for 2 seconds, keeping left leg flat on floor (as shown), then release. Do 10 times. Switch sides; repeat.
Chest Opener Lie faceup, knees bent, heels on floor, right arm bent 90 degrees, resting on floor at shoulder height. With left hand, roll a tennis ball above right breast until you feel an achy spot. Apply pressure, stretching right arm overhead (as shown) and hold for 2 seconds, then return right arm to start. Do 10 times. Switch sides; repeat.
Take-flight Pike Start in push-up position with hands slightly wider than shoulders, disks under feet. Lower body toward floor, push back up to start and slide feet toward hands so body forms an inverted V (as shown). Slide back to start. Do 8 reps.
On-the-road Reach Kneel on all fours, wrists directly under shoulders with disks under hands, knees under hips. Engage abs and slide arms straight out as far as you can while keeping back flat and hips lifted (as shown), then slide arms back to start. Do 8 reps.
Six-packing plank Rest on right hip, right elbow beneath shoulder, legs stacked and extended out to left, knees slightly bent, disk under right foot, left hand on hip. Lift hips and straighten legs (as shown), then slide feet in, bending knees 90 degrees. Slide feet back out for one rep. Do 8 reps, keeping hips lifted. Switch sides; repeat.
Liftoff Lunge Stand with feet hip-width apart, disk under left foot, band under right, holding end loosely in right hand, palm in, left hand on hip. Slide left leg out to side, bending forward slightly (as shown), then slide back to start. Raise right arm to side at shoulder level, then lower, for one rep. Do 8 reps. Switch sides; repeat.
Ready to Row Secure band to doorknob at waist level; hold band taut in front of you, one end in each hand, palms in. Stand with feet hip-width apart, disk under right foot. Slide right foot back into a deep lunge (as shown). Slide back up to start, draw elbows back and bring hands to rib cage for one rep. Do 8 reps. Switch legs; repeat
Package-deal Press Stand on middle of band, feet shoulder-width apart, one end of band in each hand, arms down. Do a biceps curl, then rotate wrists so palms face forward and straighten arms overhead. Squat (as shown), then stand and lower arms to start. Do 8 reps
The expert Craig Friedman of Phoenix, director of the Performance Innovation Team for Core Performance training systems and cocreator of the Sheraton Fitness workout program, designed this routine for SELF.
This allover toning plan lets you sculpt in the tiniest of spaces.
Comments