Inhaling to a count of four slowly return to the starting position see Figure a

Repeat this exercise four to six times, pause to rest, and turn around to do four to six repetitions with the other side of your body.

Figure 18-11:

Don't be a square — being a triangle strengthens your body.

Figure 18-11:

Don't be a square — being a triangle strengthens your body.

The Lift

The Lift is a full-body exercise that lengthens the quad muscles in your legs and opens your groin. The exercise also tones and strengthens your spine and chest. As it tones your lower-body muscles, the Lift also exercises your arms — specifically your triceps.

You need both ankle weights and one hand weight for this exercise. When you're ready, follow these steps:

1. Straddle the right corner of a chair seat with your bent right knee in front of you over the chair, your left leg bent and at your side, and the toes of your left foot curled under for support.

Your left knee should be close to the floor in this position. Make sure you're seated firmly in the chair with your right leg.

2. Holding the hand weight with both hands, lift your hands above your head and bend your elbows so the weight goes behind your head (see Figure 18-12a).

This is the starting position. Your elbows should be near your ears; don't drop your head.

If you can't reach your arms back far enough, reach them as far as you feel comfortable. You can also do this exercise without the hand weight.

3. Inhaling to a count of four, straighten your arms and raise the weight over your head (see Figure 18-12b).

4. Exhaling to a count of four, lower the weight to the starting position (see Figure 18-12a).

Be careful not to hit yourself in the head on the way down.

Repeat this exercise four to six times, pause to rest, and then do four to six more repetitions.

Figure 18-12:

Enjoy the uplifted feeling you get from working your whole body.

Figure 18-12:

Enjoy the uplifted feeling you get from working your whole body.

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