How to

Reclaim

Tiny Waist

Tone-it by V hold

• The v-hold is an helpful abdominal and core

work out that works on the rectus abdominis,

the external obliques.

• Sit with knees bent and feet on floor. Clasp

base of thighs with both hands, hinge back,

and lift feet until lower legs are parallel to

floor; free your hands.

• Straighten legs and contact for your toes;

hold it for 8 breaths.

Plank/Pelvis tuck

• Plank exercise alleviating back pain due to

core activation. Tones six-pack and

transverse waist-cinching corset muscles.

• Lie flat with legs extended, elbows bent,

feet hip-width apart, elbows shoulder

separately. Contract abs, then tuck toes to

lift body, elbows directly below shoulders.

Hold for 4 breaths. Bend knees & tilt pelvis

up; hold for 4 breaths. Keeping abs tight,

straighten legs, hold for 4 breaths.

Navel-to-spine pulse

• Navel-to-spine targets six pack.

• Lie face up with knees twisted and feet on

floor. Lift shoulders and clasp underside of

thighs with both hands; contract abs. Tilt

pelvis up, let go of thighs, and reach

forward; pulse 20 times.

• Return to start; contact hands to outside of

right thigh and do move with torso turned

to right; pulse 20 times. Replicate on left

side.

Side crunch & pulse

• Side crunch & pulse strengthen, and tone

muscles below chest and six-pack.

• Lie face up, bent your knees to 90

degrees, keep your hands behind head.

• Lower knees to left and crunch up;

perform 10-15 reps. Return to start, raise

shoulders, extend left arm, and pulse

forward for 10-15 reps. Repeat steps on

right side.