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MOVE 4: PLANK Elbows under shoulders, on knees or toes, brace belly and line up the hips with the shoulders and the knees/toes. The goal is to have one long line in your body. Breathe while holding this for 30 seconds. Challenge: Perform the plank on your toes.

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MOVE 5: SIDE PLANK Elbow under shoulder, on knee or toes, make sure the hips line up with shoulders and knees/toes. Breathe and contract the belly, pulling the hips upward. Hold the plank for 30 seconds. Switch sides and repeat.

MOVE 6: BACK EXTENSIONS Brace belly, tuck chin, and lift upper body while squeezing between the shoulders. Lift from the elbows and squeeze the toes together. Swim arms downward while lifting the lower body upward. Lower the legs, swim the arms back upward, then lower the upper body. That’s one rep. Do 12-15.

RECOMMENDED READING: BODY BY GOD written by Ben Lerner “Man’s ideas come and go, but God’s clothes never go out of style. After nearly twenty years in the healthy, happy lifestyle world, taking care of tens of thousands of patients of all ages, and working with Olympic and professional athletes, I have discovered one elemental truth: There is a creator of the human body and it is not me. This understanding has helped me not to create but to lead more people toward a better appearance, healthier body, and more peaceful outlook on life… God is not only the Producer; He is also the Executive Director.” ~Ben Lerner.

Chaim October 2011  

CHAIM shows you how to hear God, get organized, get fit, help your children learn, and GET RESULTS! Come find out how God loves you in a da...

Chaim October 2011  

CHAIM shows you how to hear God, get organized, get fit, help your children learn, and GET RESULTS! Come find out how God loves you in a da...

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