Download - FOR FABULOUS POSTUREFOR FABULOUS POSTURE 5 EXERCISES, 5 WEEKS, 5 MINUTES A DAY 1. BASIC WALL SIT ... 5 MINUTES A DAYFOR FABULOUS POSTURE 2. FAB5 FOR FABULOUS POSTURE 5 EXERCISES, 5

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STATIONARY OPTIONThis exercise can be done without stepping. • Keeponefootgroundedwithyourkneeslightly bentandshiftyourweighttothatsameleg.• Lifttheotherlegupwardtowardstheceiling whileturningyourheelslightlyoutward. •Loweryourlegbackdownagain.

Continue for 30 seconds then repeat exercise using opposite leg.

BANDED SIDE STEP Starting Position: Start in a standing position with the strength mini-bandplacedaroundyourankles.Yourknees,hipsandtoesshouldbein-linewitheachother.

1st Movement: •Movetotherightsteppingone footatatime.• Keepyourmovementscontrolled andkeeptensiononthemini-band. Continue for 30 seconds.

2nd Movement: • Repeatexecisemovingtotheleft.Continue for 30 seconds.

StrengtheningHipComplex

FAB55 EXERCISES, 5 WEEKS, 5 MINUTES A DAYFOR FABULOUS POSTURE

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{BASIC WALL SITStrengthening Core

Starting Position:Standinfrontofawall(about2feetinfrontofit)andleanagainstit.Slidedownuntilyourkneesareat90-degreeanglesandhipsareevenwithknees.Andyourfeet shouldbehipdistantapart.

• Heelsoverankles.Makesureweight isevenlydistributedinyourfoot.• Armshangbyyourside.Head, shouldersandbackareinconstant contactwiththewall.•Holdthispositionfor1minute.

THINGSTOREMEMBER1.Don’tletyourkneescollapseinward orleanout.2.Breathe3.Abdominalsbraced.

FAB55 EXERCISES, 5 WEEKS, 5 MINUTES A DAYFOR FABULOUS POSTURE

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FAB55 EXERCISES, 5 WEEKS, 5 MINUTES A DAYFOR FABULOUS POSTUREFAB5

{T’s, W’s and Y’s WITHRESISTANCEBANDSStrengtheningUpperBodyandCore

Starting Position:Wrapthemiddleofthetresistancebandaroundastationaryobjectatchestheight.Backawayfromtheobjectuntilthebandisalmosttaut.Holdtheband infrontofyouwithahandleineachhand,palmsfacingin.

T’s• Squeezeshoulderbladesdownand towardyourbuttock.•Pullarmsbackwardstoa“T”position.•Returntostartingposition.•Repeatfor20seconds.

W’s • Pullarmsdownwardtoa“W”shaped position.Addaslightrotationbackwith yourshoulders.•Returntostartingposition.•Repeatfor20seconds.

Y’s •Pullarmsupwardtoa“Y”position.•Returntostartingposition.•Repeatfor20seconds.

THINGSTOREMEMBER1.Keepyourheadinalignmentwith yourshoulders.2.Yourkneesshouldhaveasoftbendinthem.3.Hipsshouldnotflexorshiftwhile performingthisexercise.3

FAB55 EXERCISES, 5 WEEKS, 5 MINUTES A DAYFOR FABULOUS POSTUREFAB5

{T’s, W’s and Y’s - OPTION WITHOUTBANDSStrengtheningUpperBodyandCore

Starting Position:Lieflatonthefloorwithyourarmsextendedfullyoutward.Placeatowelunderyourforehead forcomfort.

T’s•Positionarmsina“T”position.•Liftarmsupward•Returntostartingposition.•Repeatfor20seconds.

W’s•Positionarmsina“W”position.•Liftarmsupward•Returntostartingposition.•Repeatfor20seconds.

Y’s•Positionarmsina“Y”position.•Liftarmsupward•Returntostartingposition.•Repeatfor20seconds.

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FAB55 EXERCISES, 5 WEEKS, 5 MINUTES A DAY

{BASIC PLANKStrengthening Core

Starting Position:Firstgetintothepushupposition,onlyputyourforearmsonthegroundinsteadofyourhands.Yourelbowsshouldlineupdirectlyunderneathyourshoulders.Palmsdownonthematttoeson the ground.

• Squeezeyourglutesandtighten yourabdominalmuscles.• Keepaneutralneckandspine.• Createastraight,stronglinefrom headtotoes–aplank,ifyouwill.•Holdthispositionfor1minute.

THINGSTOREMEMBER1.Don’tletyourhipssagtowardstheground. Sagginghipsmakestheexerciseinitially easier,butit’snotaplankanditdefeatsthe purposeoftheexercise.2.Lookdownattheground.Thisisagood promptformaintaininganeutralneckposition.3.Whenyourformbeginstosuffer,pulltheplug. You’reonlybenefitingfromtheplankby actuallydoingtheplank.Evenifyouneverprogress(orchoosetoprogress)totheotherplankvariations,thebasicplank,performedproperly,willbesufficientfor developinggoodcorestability.

FOR FABULOUS POSTURE

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FAB55 EXERCISES, 5 WEEKS, 5 MINUTES A DAY

{SIDE PLANKStrengthening Core

Starting Position:Lieonyoursideandstacklegsoneontopofoneanother.

• Liftbodyoffthegroundandbalanceon oneforearmandthesideofonefoot.• Keepingabdominalmusclestightand shouldersrelaxed.•Holdthispositionfor30seconds.

• Slowlyloweryourselftothestartposition.• Repeatexeciseusingoppositeside.

FOR FABULOUS POSTURE

THINGSTOREMEMBER1.Don’tletyourhipssagtowardstheground.2.Lookstraightahead.Keepyourheadinline withyourspine.3.Yourhips,heals,shoulders,andheadshould beevenlypositionedasifyourbodyhasbeen placedbetweentwopanesofglass.

OPTION:SIDEHALFPLANK-KNEESBENT• Lieonyoursideandstacklegsoneontopofoneanother. Bendatthekneessothatyourlowerlegsareata90 degreeanglefromtherestofyourbody.• Liftyourbodyasdonewithatradionalsideplank. Continue for 30 seconds then repeat exercise using opposite side.

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