Page 51 - Kay Handyside - Fat to Flat Belly

FULL BODY STRETCHING
Perform this at the end of each session and if at any time your muscles feel tight
Exercise Description
Target
Forward bend
Stand tall reach up high and fold forward at the waist without losing any height.
Relax forwards , relax the head and neck
Hold for 2 minutes.
As a variation bend one leg and then the other - rotating the stretch from one leg to another
You should feel a pull in the backs of your legs ( hamstrings )
Hand walk our to mini cobra
From your folded position place the hands on the floor and walk out into a forward plank , lower to the floor .
Hands under the shoulders allow the torso to lift into mini cobra Think Cobra ( snake )
Push the chest forwards and feel the lower part of the back
Try not to put too much pressure into the arms - the back should be working here
Lower back exercise.
Perfect for anyone who suffers from an achy back
Childs pose : Toes together knees apart reach forwards , reach round to one side then the other
From your cobra position heels together knees apart come to Childs pose
Reach forwards with your palms pressed into the floor whilst pushing your hips back into your heels.
Keep the tension here but reach around to one side press the palms into the floor and pull
This stretches the lower back , the inner thighs and the shoulders.
Reaching to the side opens the side up.
Supine glute stretch
away
Lie facing up cross one leg over
the other at the knee so you are facing your lower leg of the leg that is crossed
Pull the uncrossed leg towards you so it stretches the butt cheek of your leg in front of you Change sides
Butt or glute stretch