Page 54 - Kay Handyside - Fat to Flat Belly

Exercise Description
Target
Inner thigh
Bend the leg and lie forwards . Your inner thigh lie across the roller which is pointing up and down - the same ways as your body.
Roll your inner thigh back and forth in small motions from the knee right up to the groin area Repeat on the other leg
Releases the inner thigh
Front of the legs
Lie forwards on the roller this time it faces across your body . Place it by your knee cap and put as much of your body weight as you can without too much pain Roll it slowly from your knee cap all the way up to your hip flexors - the job where your body meets your leg.
In this portion you can bend and straighten the leg
Repeat the other side
Front of the leg- quads and hip flexors
Back of the legs
Lie face up on the roller . The roller should be perpendicular to your body as above
From your flexed foot ( back of the ankle ) roll all the way up your calf right up to your bottom Slowly - mini rocks back and forth, keeping as much weight on it as your body will allow
Achilies, calf, hamstring. Back of the leg
Butt
Sit on the roller with one leg crossed over and massage the back of the leg that’s is crossed over - to do this you need to roll to the side of the leg crossed over
Butt/ glutes
Back
Lie face up and roll the roller from the base of your spine up to your shoulders then rotate the roller directly under your side with your arm out stretched try to get your Lat muscle or down your side and up towards your armpit
You can open and close this arm.
Lats, back, sides