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LOVE COMMANDS by Scott Foster

Secret Phrase that will make any Man crazy for You!


How To Read A Man’s Mind & Figure Out What He Is Thinking – The Sure Fire Method...

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Do you believe men are complicated? Do you find them to be confusing and frustrating at the same time? Do you ever wish that you had a secret window which could help you look inside a man’s mind and figure out what he is thinking? Isn’t it truly frustrating… When a man never calls you back after a great first date when he promised he would? And you desperately wait for that one special phone call which never comes? When he says he likes you but at the same time takes you for granted? And you hate it when it keeps happening over and over again? When he shows loads of interest in you but then withdraws completely for no reason? And you don’t even know why? Isn’t it absolutely crazy when men say things they don’t mean…Make promises they don’t keep and leave you hanging in the middle? And the ugly part is…When this happens men usually never have a good enough explanation. And this is where you always wonder – WHAT’S ON HIS MIND? WHAT IS HE THINKING? WHAT DOES HE WANT? WHY ISN’T HE EVER HONEST? Why can’t he just be a bit more considerate towards my feelings and let me know what he is thinking in regards to me? I know…I know…It kind of leaves you hopeless and you start to feel that there is something seriously wrong with most men out there. But let me give you some truth on this matter…When a man says one thing but ends up doing the exact opposite of it…He has his reasons…And in order to understand all that I am going to show you how to read his mind. I am sure you are probably thinking – Can it really be that easy to read

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his mind and figure out exactly what he is thinking? Well yes it is…And if you truly want to master this art…I expect your complete attention. Stop whatever else you are doing at the moment and pay full attention to this report. (And no skipping any parts…) So do I have your attention now? YES? Good…Let’s get started…

The Truth  Sits  In  What  He  Does…Not  What  He  Says…   If you really want to know what is going on in a man’s mind all you have to do is to focus on his actions and completely ignore his words. Let me illustrate with some examples – Let’s say you went out on a date & the guy promised to call you back but never did…. What could it possibly mean… - Maybe he lost your phone number. - Maybe he is busy. - Maybe he is nervous about it. I am sure you can come up with more maybes but if you were to study his action…There is one thing which is screaming out loud and that is this – HE DOESN’T LIKE YOU ENOUGH…PERIOD! If he did…He would call you…What’s on his mind will reflect in his actions. You aren’t on his mind and you aren’t on the top of his list of priorities. I know it sounds harsh but it’s the truth. A man can never be busy enough to forget to call a girl he likes…In fact! If he truly liked you…he would put you above everything else going on in his life and will call you for sure.  

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Now let’s take another example – let’s say you are confused about your current relationship and don’t know whether your boyfriend will marry you or not. And whenever you ask him he either completely avoids the question or just changes the topic. What’s going on here? You can again sit there and come up with more maybes such as – - Maybe this isn’t the right time to talk about it. - Maybe he is really stressed at work and I should avoid this topic. - Maybe he is waiting for the right time to propose. - Maybe he wants to be financially stable before he commits etc etc. But what do his actions say? If you were to purely focus on his actions you’d know that something isn’t right. Since he isn’t ready to discuss it…He is indirectly letting you know that he won’t marry you. This doesn’t mean that this same guy won’t be married some day but the harsh truth is that he won’t be married to you. If he truly wanted to marry you, then you won’t even have to do the asking…He will do the asking. There is no such thing as the “RIGHT TIME”…It’s all about the “RIGHT WOMAN”. And when a guy has found the woman who triggers all the right buttons in his head…He will do everything necessary to keep her and settle down with her.

If It  Is  This  Easy  To  Figure  Him  Out…Why  Do  So  Many  Women   Still  Struggle?    

Very good question…And I’ll give you a very good answer too. It’s because most women make excuses and become blind to the truth. I guess you know what I mean…Nothing is more painful than learning that the man you desperately love doesn’t have similar feelings towards you. It’s extremely terrifying and in order to avoid all the hassle and pain. Women do the next best thing…And that is to give their man

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the benefit of the doubt… Here are common examples –

When a guy isn’t asking you out…

Possible Excuse Women Use…

The Real Truth...

Oh he is shy, and waiting for the right moment.

If he liked you enough he’d know how to ask you.

When a guy keeps you waiting on the phone or won’t return your phone calls… Possible Excuse Women Use…

The Real Truth...

He must be busy with other more important things.

He is giving other things more priority since you aren’t that important to him.

When a guy always says hurtful things…. Possible Excuse Women Use…

The Real Truth...

He must have been angry I know he doesn’t mean it.

He isn’t concerned about your feelings and is inconsiderate. If he was, he would never say or do anything which hurts you.

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When you aren’t sure if he likes you or not… Possible Excuse Women Use…

Maybe he likes me but is too shy to say it to me.

The Real Truth...

A guy won’t keep you guessing if he really likes you, in fact he would be afraid that some other guy might take you away from him and will do everything in his power to let you know that he likes you either by words or by his actions around you.

When a guy has regular sex with you but he won’t really take you out or talk on the phone… Possible Excuse Women Use…

The Real Truth...

I like what we have currently and I don’t want to ruin things. I’ll wait for him to get more serious.

You are his sex toy, nothing more and nothing less. If he only wishes to see you when he is in the mood for sex then that alone tells you a great deal about what he wants from you.

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When he is in a relationship with you but also flirts with other girls… Possible Excuse Women Use…

The Real Truth...

Oh! He’s always been the flirty kind and I know he only does it occasionally for fun. Not something I should worry about.

If he is flirting, it means he is keeping his options open. Which means that he isn’t exclusive to you, which also means that some day in the near future something will happen which won’t please you, which means you better be prepared for it right away. Accept it now or be prepared for something shocking in the near future.

It’s insane the lengths women go to when they are excited about some guy and really like him. They try to make sense of the most senseless situation and try to come up with really odd excuses to turn an unsatisfying situation into a satisfactory one. Always remember that his actions speak louder than words. What he does is what he is thinking. And what he says might not be the truth…Make it a habit to always focus on his actions.

What You  Must  Remember... - Men are not as complicated as most women think. They are very simple and straightforward. The story going on in their mind will always reflect in their actions. So study the actions and ignore the words. You will never face confusion that way. - Never get tricked with his words, a man could say a thousand things to you and not mean any of it. You should only believe his words when  

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they are followed with suitable action. - If he makes a commitment and never follows through, then you must know right there that something isn’t right. - Always judge a man’s character based on how often he follows through with his commitments. A man with a solid character will always do what he says he is going to do. His words and his actions will be in perfect harmony. - Never give a man the benefit of the doubt more than once. If he failed you once, he is very likely to do it over and over again.

COMPLETE PROGRAM

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How To Stop Being A Nice Girl & Make Any Man Want You – The Perfect Guide...

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Have you ever heard the story of the so called “Nice girl”? Well if not, let me tell you the tale…A nice girl is someone who puts all her heart and soul into a relationship. She is someone who would wait for hours & hours next to the phone expecting a call from that special guy. She is someone who a guy keeps around for the sole and only purpose of oh well – Just keeping around… She is the girl a guy only thinks about when he needs sexual satisfaction. She is someone a guy turns to, right after he has broken up with his true love, in other words – She is usually the re-bound girl. She is the girl who would pursue a guy long and hard even when he isn’t interested in her…She believes that if she chases him long & hard, eventually he will like her. She is the girl a guy would only consider dating when he has run out of possible options and the only reason why he keeps her around is because she is easy to use & throw. She is someone who spends endless hours in deep worry thinking about whether her man is cheating on her or not. She is someone who struggles endlessly to keep a guy attracted beyond the first date or if she is in a relationship she struggles to make her man commit. She is someone who says a yes even when she honestly wants to say no just because she doesn’t want to disagree with her man. She is someone who does all the things she doesn’t wish to do just to

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please her man & keep him happy. She is someone who always feels like a string along because her man is physically with her but emotionally into another girl. She is someone who is always more invested & more in love with the guy when the guy doesn’t love her at all. Ok ok…I guess you get the point. It really sucks when you realize that he settled for you only because he couldn’t get the other girl. And if you can relate to any of the points mentioned above then I am sure you know exactly what it feels like to be this girl. But here is the biggest problem – Most women usually sit around with their girlfriends talking about how much, men don't make sense or how they won't act right. And never ever bother to attack the REAL problem. They rather accept their reality the way it is & assume that this is how things will be for them for the rest of their life. Most women believe that men want to end up with the "nice girl", the one that cooks for him and makes him feel like a king. This is utterly WRONG. They feel frustrated when the guy who promised them the moon and the stars turns into a jerk over time & starts getting distant. Men get bored and restless and lose respect for you. The reason for this is simple… Most women are standing in their own way and if you truly want things to get better then let me give you the 2 most important concepts which will change everything for you… 1- Men will work extra hard to win you over, when they know they don’t have control over you. 2- Men want to be kept curious (Even if you are already in a relationship with him.)

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Now let me explain why these two concepts are extremely important – As humans we always pursue what we can’t have, we always want more of the things which are hard to get. We love challenges & feel a strong sense of satisfaction when we achieve something which once was very challenging. This is just basic human nature – No one can change it. But this can become very problematic when it comes to a guy-girl relationship. When a girl usually likes a guy – She automatically starts doing things to please him, starts being too nice, starts giving more than she’s supposed to, stars doing things she wouldn’t normally do. The main issue is that guys are a lot different. If a woman is too nice they assume they have already won her over and do not have to try any harder. And when a guy does this a woman usually feels irritated because after trying so hard she isn’t getting the result she expected. In the process, she becomes needy & this usually drives the guy further away. Are you wondering what you should do? Well for starters, stop being the nice girl, stop trying to please him, stop trying to make him like you, stop working hard for his attention, stop waiting on the phone for that call which never comes. STOP IT! From now on, only do things which will show him that he doesn’t have complete control over you & only focus on things which will keep him curious…Let’s focus on some examples here – Situation 1  –  What  to  do  when  he  is  starting  to  lose  attraction  for  you  &  is   taking  you  for  granted?    

Solution – You have been overly available & haven’t given him the space & time to miss you. Take two steps back & let him come to you this time. Don’t call him for a few days and let him wonder what you are up to.

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A confident woman isn’t insecure about losing the guy and gives him plenty of space and in the process the guy doesn’t feel caged. Situation 2  –  What  to  do  when  he  wants  sex  too  early?      

Solution – Tell him that you aren’t comfortable with such things early on, you aren’t someone who is open to something physical unless you really know the guy on a deeper level. If a man has to wait for sex, he will automatically think of you as someone of very high value. Every man wants sex as fast as possible but by holding it, you automatically become that special woman he would do anything for. Situation 3-­‐  What  to  do  when  he  doesn’t  call  you?      

Solution – Sometimes a man just wouldn’t call to see how you react. Do not, and I mean do not call him no matter what. He is the one who should do the calling. If he likes you enough, a simple phone call shouldn’t be that big of an issue for him. Situation 4-­‐  What  to  do  when  he  is  playing  too  hard  to  get?      

Solution – Your world doesn’t revolve around him. The sooner he gets it the better it would be for both of you. Don’t react to such petty games and stand your ground. Sometimes when you have to choose between a guy and your dignity, it’s better to keep your dignity. Situation 5-­‐  What  to  do  when  he  doesn’t  listen?      

Solution – Men usually don’t respond to words, they respond better to actions. And by actions I mean – You should give him space when you can clearly see he isn’t giving any importance to your words. By doing this you are telling him two things – 1- You don’t like being ignored. 2- You aren’t scared to walk away. Trust me, he will get the message loud and clear after that.

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What you  must  remember  –      

- Never ever assume that you are not good enough or attractive enough. You are a woman and that’s enough. You don’t have to chase a man, it’s his job to do so. - A man will always want what he can’t have, don’t let him have easy access to yourself, let him do the work needed to win your affection. - A truly strong woman is someone who has a lot of self control & isn’t scared to walk away from a man who doesn’t respect her. - When he does something you don’t like, punish him by getting distant. Let him know that you aren’t someone who will let him play around with her. - Never ever do the things you aren’t comfortable doing just to please him. And if you do, trust me – He won’t ever be pleased and you won’t ever be happy. - Don’t expect him to spend all his time with you, do not check up on him 100 times a day, if you think about him most of the time then you have already given most of your power away.

COMPLETE PROGRAM

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How To Get A Man To Do Just About Anything – The Method Which Always Works...

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A Gentle Warning: What you are about to discover in this report is a very effective psychological tactic which will give you the power to make your man do almost anything. Now, I expect that you use this responsibly. This report is definitely not for the following people – - Women who want to manipulate a man for personal amusement or benefit. - Women who stalk men. - Women who love playing mind games just to feel powerful. - Women who want to trap a guy & use manipulation to keep him in a relationship. - Women who seek revenge from an ex or a guy who rejected them.

What you  will  NOT  learn  in  this  report  –   I am not going to show you how to rule a guy & make him eat out of your hand. What I will rather teach you is how not to be taken advantage of. I won’t tell you to be negative or do the things which are manipulative just to get a certain reaction from your man. Neither will I teach you how to make yourself seem like you are better than everyone else or house an attitude. What I will show you are proven tactics you can employ in your daily dealings with a guy & how to effectively get what you deserve out of your relationship. Alright! Now that we have that out of the way let’s get to the real stuff…

Men Are  Driven  By  Ego  -­‐  They  Would  Do  Anything  To  Protect   It  And  Every  Man  Has  A  Secret  Desire  To  Look  Like  A  Hero  In   Your  Eyes.     Have you ever wondered why men never ask for help or directions? In  

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their world, asking for help is a sign of weakness. They want to feel like they are doing the right thing and they want to feel like they have the power & control in the relationship. Now here is the big secret in a nutshell – If you learn the art of tickling his ego & giving him the illusion that he is in control, he will always do what you want him to do. Deep down every man wants to be in control & wants you to treat him like he’s your hero.

The process  –

Step 1 - Give him the illusion that he has the power or he is in control(tickle his ego). Step 2 - Say something positive about his actions which will make him feel like a hero. Step 3 – Then gently suggest what you want him to do by creating a positive expectation. For example – Let’s say you want him to keep his commitments, here is what you must say when you’re in conversation with him… “Tom, I really appreciate the fact that you are a man of your word & always deliver on your promises. This is one quality I really love in a guy. I know you are someone who will go out of his way to deliver on his promises & will never disappoint anyone.” Now let me explain why this works so well – 1- By saying that you believe he is a man of his word, you have indirectly tickled his ego & now he will feel powerful. 2- By saying you love such a quality in a guy you have given him an appealing compliment which will make him feel like a hero. 3- And here is the important bit – By saying that you know he’s not someone who will ever disappoint you & will always deliver on his

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promises. You have indirectly told him what you want him to do by creating a positive expectation. He will follow through with your request just because he wants to look like a hero in your eyes. This is what he will think – “Oh wow! She thinks so highly of me. I better not screw up.” So the next time he promises you something he will struggle to not follow through with his promise. Don’t be surprised if he starts doing more of the things you like and over delivers on his promises after this point. Men would move mountains to protect their ego. Now let me give you some really good examples of how you can use this tactic in other situations with men –

Scenario #1  –  Let’s  say  you  want  him  to  be  honest  about   everything.  Say  the  following  to  him  –      

“Tom, I am glad that you aren’t like most other guys & you are always honest about everything. Such guys are very rare to find nowadays. I know you are someone who will never lie about anything.” And even if he has been lying to you so far, he will feel super guilty & will either tell you the truth or will not lie to you at all from this point forward.

Scenario #2  –  Let’s  say  you  want  him  to  take  you  seriously   after  the  first  few  dates.  Say  the  following  –      

“Tom, you are probably the only guy I know who doesn’t play mind games with a woman just to get into her pants. You are one of those rare guys who are genuine. I know you aren’t someone who will use a woman just for his personal pleasure.”

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Scenario #3  –  When  you  want  him  to  give  you  the  special   treatment  -­‐  say  the  following  –      

“Tom, you are one of those rare guys who knows how to treat a woman right. You make me feel wonderful on a whole new level which can’t be described. I am really glad to have someone like you.”

Scenario #4  –  When  you  want  to  intensify  his  attraction   towards  you  –    

“Tom, you are the first guy I have ever met who knows exactly what a woman wants. I love it when a guy not only keeps my needs in mind but also respects my personal space. You have some very impressive qualities.”

Scenario #5  –  When  you  want  him  to  do  something  special  for   you  –  Try  the  following  –      

“Valentines day is coming & I am already buzzing with excitement. I know you will have something very special planned for us. I know you love to give surprises.”

Scenario #6  –  When  you  want  to  ensure  that  he  doesn’t  cheat   on  you  or  dates  other  women  while  he  is  with  you  –  Try  the   following  –    

“Tom, I was just talking to an old friend of mine who just realized that her boyfriend was cheating on her. I am so happy to have you in my life as I know you will never do anything like that to me. I really appreciate the fact that you are a man of strict principles.” And I am sure by now you understand how it works and can come up with your own variations of this trick to deal with different situations around a man. It’s really fun to make him have this little bit of adrenaline rush for you

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once in a while. It’s one of the factors which will keep him glued to you. If you properly follow everything you have learned so far I can almost guarantee you that not only will you get what you want, get treated better but you will also feel happy about yourself in the long term.

COMPLETE PROGRAM

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The Doorway to Love by JD Fuentes www.EmotionalDoorway.com

“How to Meet the Man of Your Dreams� How is a woman supposed to meet the man of her dreams? The conventional, traditional answer is this: She waits for him to find her, and then waits for him to win her. Let's call this notion of courtship, The Patience Model. The Patience Model is usually seen as the only alternative to bold vamping-- which is the kind of behavior that leads to feeling the sting of other women's scorn and venom. Bold vamping, it's also thought, will get you a man in the short term, but not in the long term. This program doesn't rely on either The Patience Model or The Vamp Model. Instead, you'll discover a third way, one which allows you to choose the man you want, yet not be seen as threatening by other women. You're going to learn to bond with a man's emotions from across a room, without saying a word, and without him or the women around you noticing what you are doing. Then, once you engage his instincts and enter conversation with him, you will use what you learn from this program to break through the walls he keeps up in most relationships-- so from the very beginning, you are going to reach places inside him that the other women he's met have never been given permission to enter. And again, you can begin reaching these places inside him from the very first conversation... even the first few moments of that conversation, if you'd like. You will also have the option of leading him to intense sexual arousal, without seeming to do anything out of the ordinary. Before you read further, please ask yourself a question. Have you ever felt yourself wondering, Why doesn't my man just understand what I want? Why doesn't he just know what I feel? If you're like most women, you've found that other women usually are better at reading your feelings than men are. So men don't always-- or even usually-- know what you're feeling. And yet, consider what the self-help industry, and well-meaning friends, tell women to do, in order to attract men: Feel good about yourself. But if men don't reliably read your feelings, then they won't reliably know when you're feeling good about yourself.


Bluntly, feeling good about yourself usually doesn't affect how men feel about you. For that matter, by and large, men don't care about how you feel-- they care about how you make them feel. As we'll explain more fully later, the brains of men and women are very different, and experience the world in different ways; the mere sight of a physically attractive woman floods a man with intense pleasure. (Imagine an attractive man whispering romantically into your ear, while massaging your shoulders; that is what a man feels, just by seeing a beautiful woman.) So just by being physically beautiful, a woman makes a man feel good, and he's usually inclined to going quite a bit out of his way, just to have a chance to experience more of-- and perhaps feel and taste-- that physical beauty. But, some might protest, when I feel good, good things happen. I've met some great men, when I'm feeling good about myself! Actually, when you're feeling good, you're more likely to give yourself permission to notice that a man is attracted to you. More to the point, feeling good about yourself may cause you to behave differently, which can cause men to find you more interesting and more attractive. Simply put, there are two ways to attract a man: 1. be, by the standards of that man, physically attractive 2. behave-- that is, say and do things-- in a way that that man finds fascinating, exciting, and compelling As it happens, men, and particularly driven, successful men, are usually intensely motivated toward sexual variety-- that is, having new women, or having more than one woman. Therefore, the secret to keeping a man passionate for you over time is not being physically beautiful; it is being able to reach a man's emotions and hungers on levels that other women do not even know about, and therefore satisfying his soul in ways other women cannot match. Since there is no shortage of supplies and resources available elsewhere for helping you polish your appearance, “Rousing the Lion� will concentrate solely on how to say and do things that make a man want you, respect you, admire you, and crave you... for the long-term. Rousing the Lion is designed to help you: 1. feel good about deciding what kind of man meets your personal standards 2. attract that man 3. steadily increase his erotic attraction to you even after you and he are


lovers 4. use his intensifying passion for you to fuel his career success... and his newfound career success, to fuel even greater passion for you As we'll explain much more fully later, the key to opening the world of passion hidden inside him consists of something quite counter-intuitive: Knowing and discussing with him the details of his struggle for worldly success, and making the details of his success an integral part of your erotic life together. Note that his worldly success is a very delicate matter, and he will probably not want to discuss such things with you; getting him to truly open up and share this part of himself requires a very particular approach, which you will learn from the Rousing the Lion program.

“But I Don't Want to Have to Think About This-I Want Love to Just Happen!” One problem with an approach to dating based on waiting and “letting things happen”-- based, that is, on not planning and not analyzing-- is that you wind up having to spend time thinking-- and thinking and thinking and thinking-- anyway. You just do it afterward. You find yourself in the middle of something, you let things happen... and then, later, you wind up thinking and thinking and thinking as you try to interpret what happened. And as you run through this mental autopsy of your experience, either you're regretful and disappointed, or worse, you're unable to fully relax and completely enjoy a good thing because you're still thinking and thinking and thinking about it. On the other hand, if you decide to set clear standards for yourself, and choose to decide for yourself who you want in your life; if you give yourself permission to choose and decide, and then choose to feel proud of acting on your decisions; then, afterward, you can fully relax into and enjoy the fruits of what your new awareness of men is bringing you. You'll find yourself noticing other things, too. Particularly, in giving yourself permission to choose, and giving yourself permission to feel good both about immediate rewards and about the subtler rewards of learning how to get even better results next time, you are more fully transforming on the inside, on the levels others can't see. In choosing what you want, and choosing to have it, and choosing to be responsible for your experience, the deepest parts of you are transforming from child to woman. And the more that you give yourself credit for having made choices, the more and faster your confidence will increase.


“Of Love, Fate, and the Unconscious” The fact is, even when a woman convinces herself that she's not thinking about love, or not trying to be attractive, she is, consciously or unconsciously, doing countless little things to catch men's attention, or to drive men away, or, quite often, both. And because most women don't give themselves permission to really think about the specifics of how they relate to men, they wind up attracting men by default... men who dissatisfy them. Or, for that matter, they wind up losing the men they want the same way they met them... unconsciously, and by default. Sometimes, doing things unconsciously doesn't mean that you're doing them in an inspired way, and according to what Fate wants... sometimes, it just means that you're doing them, well, unconsciously. That is, without awareness, without sensitivity, without curiosity; that, in fact, you're doing stuff, without a clue as to what you're doing... even, and especially, if you find yourself doing these things time and time again. Which leads to another point about the Patience Model. You'll notice that the Patience Model tends to leave you with a very limited range of choices: basically, only those offered directly to you. That is, with the Patience Model, your only real shot is with men who, seeing you wait around and therefore pumped up with a temporary shot of I-guess-she-doesn't-have-any-other-options courage, decide to approach you. Typically, these men will be of approximately your level of attractiveness-- or often, much less. Basically, with the Patience Model, you are lined up with all the other women in the room, competing with other women on the basis of who looks prettiest and most available. And you're competing for men who you might not really want to be chosen by. Of course, if a woman is prepared to settle for whatever men luck brings her way, then the Patience Model is fine; but the more that a woman wants a truly highquality man, one who can satisfy her for the long-term, the more that she'll need to bring awareness and intent and conscious choice to bear. The more choice you want, the more you need to give yourself permission to notice the world around you, and the more you must be willing to give yourself permission to take subtle but effective action.

”The Truth About Men and Women” The vital truth, when it comes to connecting with men, is that men and women


really are different; the things that would attract and impress you usually hold little meaning for men. And, conversely, men can be excited and compelled and rendered passionate by things that, to most women, seem rather silly. Yet, by understanding and utilizing a man's hidden triggers, a woman can inspire a man to behave in ways that make her feel wonderful, spiritually, sexually, and emotionally... and, what's more, to love doing it, so that he hungers to please her over and over again. At this point, you might think, Well, men and women may behave differently... but that's just social conditioning. In a state of nature-- if there weren't society and magazines and movies and social traditions-- men and women would be alike, and a man would finally understand what I'm feeling! The underlying fact is this: Just as men's and women's bodies are different, men's and women's brains are different. Measurably, physically different. Some parts of the brain are proportionately bigger in women's brains than in men's; other parts are proportionately bigger in men's brains than women's. Men's and women's brains are dosed with different neurochemicals, in different proportions, early in life; men's and women's brains even form and recall memories differently, each using different neurochemicals for this process. Bluntly, men and women behave differently, and prioritize things differently, because they think differently; they think differently, because they perceive the world differently; and because they perceive the world differently, they live in different worlds. Is this a tragedy? It can be, when you don't let yourself accept that a man naturally lives and breathes in a different atmosphere than you do. But if you do let yourself accept this, and then ask, How can I make this fun?, then you and he can be transported together into a third, hidden realm-- a realm hidden to the women he's known before--, and now an entirely new universe of emotional and erotic possibility can open up to you...

“Of Particle and Wave� It's helpful to think of men experiencing the world through particles, and women experiencing the world through waves. What does that mean? It means that for men, experiences are discrete, divided, separate nodules of hard, visible, measurable matter-- stuff. The world is made of stuff; stuff is what's real. More to the point, that which you can see with your eye, weigh with your hand, strike against something else, and measure with a ruler are real—the invisible connections, relationships, and ramifications between events aren't so


real and important, and are scarcely worth talking about... except in those cases when talking about something can somehow get you better stuff. As William Carlos Williams wrote, No ideas, but in things. For you, as a woman, life is at least as much about those invisible connections-the flow of emotion-- between solid objects, as it is about the objects themselves. For you, feelings and interpretations of events give events their meaning and importance. Relative to men, you experience the world in terms not of particles, but waves-- waves of emotion, connection, context, explanation. It as though stones rest in a pool of water, and men and women are in the pool with them; but men are wearing goggles through which they see only the stones, and women are wearing goggles through which they can see only the water. This may seem to be an extreme, exaggerated metaphor. But if you just allow yourself to accept it, and apply the recipes that follow from it, you will soon find yourself creating extremely deep, intense relationships with men... because there are wellsprings of fire and intensity waiting within them that a woman can tap easily, when she discovers how to relate to a man's hidden internal experience-and when she learns to see and weigh those stones that a man cares about, in a way that respects the way he cares about them. You might find it easier to begin communicating in terms of particles, by first imagining how brightly your man will seem to glow, and how warmly and fully you will feel him connected to you, once you have succeeded in doing this. Remember that communicating to him in particles-- in terms of objects, specifics, details, and visible events, rather than in terms of feelings, hints, stories, and emotions-- is what allows him to feel waves, and then share them with you. Sex, of course, is the ultimate particulate experience (and “hot sex, right now” is a man's default motivation); but to truly make sex magical, in a way that inscribes you into his heart and mind, be sure to use the emotional recipes you'll find later in the Rousing the Lion program.

“Stuff and Story” Another way of looking at this is that men focus on objects, whereas women are attuned to those objects' stories-- how they came to be, how they relate to other objects, what they mean. Women care about narrative, and continually search for new narratives, new stories, new explanations-- for men, there is only one story that counts, and every object he encounters and every experience he has is a part of this one story. What is this one story, that so dominates a man's existence?


“The Battlefield of Life” For a man, as we've written, hard, solid, measurable objects and actions are what count. Why do they count? They count-- they are important-- because they help him make a mark on the world... that is, they help him accumulate power, prestige, security, freedom, and admiration. And with these things, he gets sex with a beautiful woman, or sex with a new and different beautiful woman, or the ability to impress, dominate, and fend off other men. It is not the story of these conquests that is important to him-- it is the raw, sensual pleasure of a conquest. It is not what the act “means”-- it is the act itself. Every element within a man's life, then, is related to one single overarching story: the quest for achievement and distinction, as a means to sexual pleasure, self-esteem, and social power. Note that his quest can take any number of forms, including those that seem diametrically opposed to power and competition. A man doesn't have to compete to be the richest real estate developer in the city; he can just as well compete to be the most relaxed, laid-back, spiritual hippie in the neighborhood, or the best painter of miniature figurines in the hobbyist club, or the most non-competitive and mellow guy in the ashram, or the most sensitive and open and gentle woman-respecting man in the bar. The will to power always exists, and is simply modified and filtered by what a man believes his realistic capabilities and opportunities to be. He is always on a battlefield, always counting up wins and losses, as his fortunes rise and fall. And the elements of his life count as wins and losses, or lead to wins and losses; and that is the simple, never-ending, and wildly charged story that drives him, and from which he never truly escapes.

“On the Simplicity of His Story” A woman may wonder how living a life with such a simple story can not be... boring. In that case, it may help to remember that his story, which is so simple, so lacking in color and variation, is nonetheless intensely felt: Rather than his inner life being colored with a rich palette of amber and mauve and orange and teal, with permutations and combinations of color upon color, his life is fundamentally one of black and white: pain and pleasure, hot and cold, hunger and satiety, impulse and sleep. The fact that there are only two poles, two extremes, heightens the intensity of the experience. More bluntly-- imagine that your experiences are very rarely confusing or ambiguous, that they do not require introspection, retrospection, and discussion with others, in order to be fully understood and appreciated. Instead, imagine that every experience is immediately hot or cold, pleasurable or painful, because


you can see that it raises your status or lowers it-- that it brings you closer to sex and money and safety and freedom and control over other men, or not. That simplicity, that clarity, is what shapes male experience.

“How Understanding His Story Can Open His Heart” Paradoxically, the simplicity of male experience makes it easy for a woman to connect intensely with a man... when she understands how to engage his neverending, internal saga. To engage his internal saga, think of every experience as leading to, and meaningful only in the sense that it leads to, a trophy or a scar-- that is, some physical, material proof of impact on or interaction with the world. His life is a quest for the next milestone-- to engage his passion, get him talking about the details of what he needs to do to get to his next milestone. He wants ever greater prestige, power over other men, financial success, freedom, and physical pleasure. Help him figure out exactly how to get these things—exactly, in a step-by-step way--, and he will show you and share with you the passion he is afraid to share with other women. Note that he'll likely be evasive on this topic, at first. This is largely because men tend to doubt that women will take seriously the rigors and perils of his quest, let alone the exertion required. They suspect that women will want to talk about the feelings involved... which, to a man, misses the point, and ultimately disrespects the difficulty and challenge of what he needs to do. To truly distinguish herself, and to get a man to truly open up, a woman should get a man talking about his next milestone, and then discuss with him-- carefully, dispassionately, and precisely, rather than with cheerleading and indiscriminate approval-- the exact tactics, strategy, and details of performance he will need to solve the problem of achieving that one specific concrete goal. Note that your tone is very important; be as serious as a surgeon-- remember that for him, his wins and losses are serious, serious business. Cheerleading him-- putting on a big smile and saying, “You can do it!”-- will probably discourage him from discussing the details of his challenge in a meaningful way with you. Present yourself not as his cheerleader, but as his coach. Explore with him the technical details and workplace battles he needs to fight and win in order to achieve his goal, and you will begin to seem like a much more important part of his one eternal story.


“Emotional Addiction� Since Rousing the Lion is about creating and renewing relationships, it's important to take a moment to deal with the concept of emotional addiction. Yes, becoming emotionally addicted to a relationship that isn't good for you is a bad thing-- and the RtL program includes techniques for letting go of your attachment to someone. That said, emotional addiction in its most insidious form is not addiction to another person, but addiction to the excitement and drama of your own negative responses. Have you ever found yourself feeling hurt, sad, uncomfortable, or some other negative feeling ... and then feeling bad about feeling bad, or feeling worse by thinking about how bad you feel? This is emotional addiction. Lurking underneath it is the idea that if you just feel bad enough, or angry enough, or disappointed enough, you will eventually cross a threshold, feel some freeing emotional release, and then look at your experiences differently. But that is like discovering that you are driving the wrong way, and feeling that the best way to stop going the wrong way is to keep driving until you run out of gas. Instead of dwelling on what makes you upset, ask yourself what you want. If that doesn't seem exciting enough to get you out of your bad mood, add to what you want. What would make what you want more exciting and fulfilling? Are you still upset? Then add even more to your idea of what you want. Disappointed by the guy you just broke up with? Then ask yourself what you want in a man. Not exciting enough? Then imagine being with him in Paris. Not exciting enough? Then imagine that he's not just smart and funny, but that he's also a salsa instructor. And so forth. Then start planning how to achieve exactly that result. In other words, don't fret about the past; instead, focus on what you want, and keep raising your standards. Remember, hope, disappointment, fear, and anger are waiting-room experiences; real fulfillment comes from real, primary experiences. The more time spent in the waiting-room of fantasy, and blame, and complaint, the fewer opportunities you


have to enjoy the life you truly want.

“The Secret of Storybook Romance� The secret of storybook romance is this: He is not the author; you are. As we've suggested above, his notion of emotional story is much simpler than yours. In a relationship, he'll mainly be asking himself how good his body feels, and what he can do to make his body feel better. If his body doesn't feel good enough, he'll be dissatisfied; if his body feels dissatisfied enough, for long enough, he'll probably start thinking often about leaving the relationship, or he'll carve out a personal protectorate of habit, such that he seems rather vacant and dull, with you more or less shut out of his emotional life. You must be the one to improve the relationship. But talking about The Relationship rarely works-- in fact, it's almost guaranteed to make him retreat further. Instead, you must consciously set about making your relationship into an adventure. You must find ways to link physical pleasure to surprise, adventure, challenges, and tests. You must link physical pleasure to worldly success. You must make scheming and plotting with him his rise in the world an erotic highlight. As you go deeper inside the Rousing the Lion program, you'll discover specific emotional recipes and techniques that will make doing these things easy. And as you find yourself using these techniques enthusiastically and consistently, you will discover that he feels increasingly charged up with energy and vitality and excitement and ambition; he will see you as the source of all this pleasure; and you will enjoy the comfort of having a man truly worthy of you.

If You Find These Ideas Challenging or Stressful... That's a Good Sign! The degree to which you find them challenging is an indicator of how much, even on an unconscious level, you have shied away from these principles. The more you have shied away from them in the past... the more you have been secretly penalized by not applying them. The more challenging you find the rituals and principles taught in this program, the more you will benefit, once you start to use them!


Face Fitness Formulaâ„¢ by John Socratous 1

Facial Exercises - A Mini Guide

Facial Exercises Guide


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Disclaimer Information found in this book, "Facial Exercises - A Mini-Guide� should not be used for diagnosis or treatment of medical conditions, or as a substitute for professional medical care. If you have a health concern or believe you may have a health problem, please consult your healthcare professional. We assert that this is only for informational purposes and is not a substitute for the advice provided by your own physician or other medical professional. You should not use the information contained herein for diagnosing a health or fitness problem or disease. You should always consult your own physician and medical advisors. Reasonable care has been taken to provide you with correct and accurate information, but we take no responsibility, nor make any warranties as to its accuracy thereof. We assume no liability or responsibility for any errors or omissions in the content of our book.

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Introduction In the current busy and misinformed world, it is not uncommon to find individuals who are very healthy by the looks with heavily built bodies, firm muscles, and sporty physiques because they work out and take good care of their bodies. However, these same people have a totally different look when it comes to the neck up, in their taking care of their bodies they totally ignore the neck up and you might notice that a great percentage of them have wrinkled faces, double chins, chubby cheeks, eye bags and indelible stress marks among other unwelcome facial features. The face is a very important part of the body that most people ignore to take care of, no matter how small it may seem, it is very important. Other than feeding it well, the face needs proper care just like any other part of the body. The good thing is that the face uses the same one main principle that any part of the body uses when it comes to taking care of it: The muscles are just like any other body muscles that should be exercised regularly and long enough. Failing to exercise any muscles in the body may cause them to either loosen or become weak and flabby. To work out the muscles, you will need to have them working “against” something or resistance. Unworked facial muscles will lose tone, become loose, gain fat and seem lifeless, causing dropping and sagging of the face. To give them back life, you will need to exercise them to make them fit, beautiful and healthy through stretching, lifting and contraction. Just like any other bodily muscles, the facial muscles can be given a new lease of life and greater oxygen and blood supply through physical training. While performing facial exercises, you will notice that it has much greater benefits than just getting fit and healthy. The first great advantage of facial exercises is that they slow down the signs of aging by up to fifty percent. We know that aging is often characterized by dark spots, wrinkling, eye bags, and saggy skin among other features and often set in as early as mid-thirties. Most people are always seeking ways to keep their faces young with the treasured youthful appearance and often resort to “magic creams” among other unconventional methods but do these methods of slowing aging signs really work? Are they even natural at all? Yoga is the answer to most people’s facial health problems, simply put. This is not a miracle because its results are astounding but more of a fusion of science and art, they are simple but effective exercises you can do to make the facial skin and muscles smoother, stronger, younger and firmer with better mood and energy and this will impact on your general facial appearance over time. Other than exercising, we will also address at the importance of other facial care procedures including detoxification, purification and distressing on the face, overall body, spirit and mind.

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Regaining Youthfulness through Facial Fitness Most people understand the benefits of exercising to the muscles, skin, heart and general health but these exercises should not be done only from the neck downwards. The facial muscles and skin deserve toning and firming through exercise too and although it may be a different kind of exercise compared with the rest of the body, they have to be effective. The major problem with facial exercises is that most people have no idea how to do them. The few exercises they know do not seem to be significant in getting the face toned and worked out. It is only through practice that the facial muscles can be toned, continuously and repetitively. Yoga exercises pay off fast, they lift the skin and firm up the sagged and wrinkled areas, they also do away with fine lines and the face will get greater supply of oxygen and blood to make it healthier and full of life. This happens because the toxins and wastes in the face will be washed away and dullness, bloats and stress marks will be done away with too to leave the face rosy, luminescent and full of life.

I.

Cheek and Lip exercises 1. The Satchmo exercises Years of aging and different reactions and expression often take their toll on the cheeks. The satchmo exercises are good to keep the cheek muscles and skin firm and tight. You can do this exercise by puffing up both cheeks with air as hard as you can and then transfer the air from one cheek to another. Do this from left to right and back again to the left cheek four times a set before relaxing. Repeat the exercise up to five times.

2. The Marilyn exercise This exercise will concentrate on strengthening the mouth ring muscles to make the lips firm and the muscles around the mouth stronger. What you need to do is to isolate the facial muscles to blow kisses while keeping the eyebrows unruffled and smooth. You can add more resistance to the exercise by pressing two fingers on the lips then puckering the lips on the fingers. Do three to four repetitions per set, up to five sets a day.

3. The sphinx smile This exercise specifically targets the smile muscles around the mouth and lips. Smiling is a good thing but with time leaves undesirable lines at the end of the mouth and eyes. To get rid of these lines, try keeping the eyes and the eye muscles neutral while lifting the mouth corners across and up. Be relaxed and neutral as you smile and repeat this three to four times per set. This will help get rid of unnecessary smile lines on the face.

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4. The tongue tracing exercise This exercise will play a big role in keeping the cheeks firm and lips plump. The neck muscles and skin will be toned if this exercise is done right and long enough and the throat will benefit as well. With your mouth open to an O shape, use the tongue to trace the circumference of the lips slowly in one direction then do it again in the opposite direction. Try to keep the eyebrows and forehead relaxed as you do the exercise, three to five times a set.

5. The fish face exercise Toning the smile muscles is not that easy especially since these are the muscles that are relaxed most of the time. However, the fish face can do this if you learn to do it regularly. Purse your lips slightly like a fish, withdrawing your cheeks into shallow hollows to have enhanced cheekbones then try to smile and hold the position for about 15 seconds per rep. This is a good exercise done in front of the mirror and is very effective in toning the facial skin and muscles.

6. The puppet face If you notice that you have developed smooth marionette lines and lifts between the lips and the nose, you will need this exercise to restore a smooth lineless look. Since the exercise works the lips up, it will smooth the area just above the lips and outwards towards the cheeks. Press the fingertips on the creases that are formed on this area, then smile wide and hold the position for a few seconds. Lift the skin around this area up into a smiling position while still pressing hard and repeat twenty to thirty times per set.

7. Tongue and throat Stretching the tongue outside the mouth will work the muscles on the throat, both internal and external. Stick the tongue out as far as you can then hold the position for one minute while keeping the rest of the face relaxed. At times you will notice that your face will water but this is okay. This exercise is beneficial in increasing the blood flow to the different exercised areas; you can even see the effects almost immediately in the form of rosiness.

8. Kiss the ceiling exercise Firm your jawline, the throat and neck using the kiss the ceiling exercise. This exercise will also plump the lips and make them firm and full. Stand upright but with the face facing up then try to kiss the ceiling without leaning forward or backward. Hold the kiss position for a few seconds per repetition and do about five repetitions per set.

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II.

Forehead and the eyes The eyes are the most noticeable facial features and are often used to judge a person’s character. However, it becomes a big problem if there are unhealthy features distracting the real beauty, like eye bags and wrinkles. These features can be gotten rid of through exercises that target these parts to restore liveliness to the skin and muscles around the eyes and make the skin look younger and smooth.

1. Dancer eyes exercise This exercise targets the eye rings and prevent and heal crow’s feet and the sagging skin problems around the eyes. With the head erect and facing forward, move the eyes far left then slowly to the center and to the right before moving to the center and left again. Do not hold a gaze at any time and repeat this ten times per set. When the eyes look watery, close them or look down for a few seconds.

2. Facial relaxation Also called the Buddha face, this exercise will release any subconscious tightening of the facial skin, furrowing and clenching that often lead to wrinkling and lines. In a seated posture, close the eyes and concentrate on soothing any wrinkles on the face in your mind. Breathe gently and be careful not to let your subconscious mind drift to other things that may affect the emotions, just concentrate on soothing the muscles.

3. Anti-drooping and sagging exercise As the name suggests, this is an exercise that combats facial drooping and skin sagging on the eyelids. The first thing you do is smile with your eyes then place your finger on the crease then use the lower eyelid to increase resistance on the crease. Since this is an isolated movement, try to keep all other facial muscles expressionless.

4. Brow lifting Use your fingers to raise the eyebrows high while keeping the other facial muscles as neutral as possible. You will notice crease lines on the upper eyelids. Apply fingertip pressure on the raised area and keep the pressure on for a few seconds. Counter the fingertip pressure by raising he frontalis muscles while keeping all other facial muscles as neutral as possible. Raise and lower the frontalis muscles quickly while applying fingertip pressure twenty repetitions a set. This exercise will firm the frontalis muscles – you should even notice circulation immediately you are done with the exercise.

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Yoga Poses Beneficial to the Face Yoga exercises can miraculously transform your face for the better. However, to keep these benefits it is important to keep the face healthy and try to keep proper facial appearance that do not encourage wrinkles, fine lines and other undesired features. This may not be very challenging but the aging factor often comes in and disrupts it all. Facial aging has many effects on the look of the face including the worst signs which are:

Wrinkles – When the skin loses its elasticity, it becomes flabby and causes wrinkles. This happens when one subconsciously over the years clenches and grimaces the facial muscles while expressing their feelings or emotions, in the process creating a mask of undesired features like eye bags, wrinkles and fine lines among others.

Loss of skin tone – Collagen and elastin levels drop with age, the result is that the proteins that are formed by a combination of these two elements will drop and since it is responsible for firming the skin and forming resilience, these two are more likely to fly out the window too. The result is the loss of skin tone, sagging and drooping.

Skin color – With time as a person ages, there will be accumulated dead skin cells on the body, poor blood circulation, accumulation of toxins and debris. The result is that the skin will lose its color to become grayish, ashy and dull. Sometimes this happens on different spots, forming the “aging spots”

Skin dryness – Caffeine, sugar, alcohol and salts dehydrate the skin over time, debris and toxins accumulate and the skin cells will be deprived of oxygen. The result is that the face will puff up and bloat as the skin becomes less defined and papery due to dehydration.

Facial Massage and Acupressure Massage and acupressure has been around for ages and have been proven to be effective in toning the facial muscles and keep it healthy and lively. Since there are nerve endings on the face, it is believed that these are the energy end points that when properly acupressured can release excess stored energy to relax the face and rejuvenate the skin and muscles as well as the nerves. Warm up to the massage or acupressure by rolling the head side to side in half circles. Next are the shoulders. Roll them up, back, down and front then reverse the direction of rolling. Do side-stretches on the neck two to three times to loosen the tissues and stimulate blood nerves. Facial massage is a perfect way to get back the supple, glowing and rosy complexion on the face. Pure regular oil or moisturizing cream can be used although essential oils containing floral extracts and herbs will still do. You can rub a small amount of oil in your palms at a time then start at the center of the face to work the skin and muscles using your fingertips. Work from the center outwards in circles making sure to work the chins, nose, cheeks, between the nose and the mouth as well as the forehead and

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temples. Feel the facial contours as you do this then complete the massage by tapping the oil on the face to be absorbed as treatment.

Vital Facial Rejuvenation and Massage Techniques 1. Get rid of the brow and the forehead wrinkles Rub your temples and forehead using your knuckles, starting at the center of the forehead and radiating it out to the temples. This process will get rid of wrinkles over time as well as relieving stress and headaches.

2. Prevent wrinkles and smooth out facial lines The area between the nose and the eyes is a great acupressure point that is helpful in relieving sinus conditions. You can smooth out the facial wrinkles and fine lines by pressing the index finger on this area and the thumb on the inner side of the eyebrows.

3. Fighting eye bags and eye area discoloration You will need to rub outer point of the nostrils to rid the facial toxins that often cause eye bags and eye discoloration. To detoxify the skin and oxygenate it, press the index finger on the apple of the cheeks.

4. Loosen up tension on the face Brushing off exercise will relax the facial muscles and release tension. Place the fingertips at the center of the forehead then sweep horizontally outwards, repeating this five times. Brush downwards from the eye sockets too, lightly running the fingers down the cheeks.

5. How to improve skin color Use your thumb and index finger to pull the middle earlobes to the side repetitively five times. Grab the lower ear lobes and pull them five times as well then do the same for the upper ear lobes. This is ancient Indian yoga techniques enhances circulation on the face to restore color.

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Feeding the Face One of the biggest problems people face when it comes to proper health care is what to eat, when to eat and how much to eat. As far as facial care is concerned, what you eat directly determines how healthy you will be. Proper diet is the key to proper health, it will determine how fast your skin will age, production of new cells to replace older cells, blood circulation on the skin, toxins removal and generally the look and feel of the skin. Here are a few tips to guide you to eat well and feed the face to make it healthier and young.

1. Give full attention to your meals Eating should be a gradual process that is not hurried, it should be an independent activity and not a by the way thing. Chew food properly in silence and be sure to notice all the texture, aroma, colors and aromas of the food. Concentrate on your meals and avoid any distractions that may make you swallow improperly chewed food or tempt you to go for fast foods next time.

2. Eat well to your full Be careful not to over eat but eat well. Your body knows what it needs and how much of it is required and you have to supply it. As long as you are eating healthy, you will know that eating and keeping healthy is a balancing act that you have to do it yourself.

3. Do not eat if you are not hungry Do not eat just because there is food, you will train the body to demand more and more. Eat a balanced diet and try to stay away from regular snacks that are rich in carbohydrates, fats and other unhealthy food preservatives and coloring. If you have to grab a bite once in a while, go for a fruit or something with fiber because they are healthier than processed foods.

4. Your food should be whole To minimize the chances of overeating and regular temptations to grab a snack, eat whole meals rich in fiber because they take longer to be processed, make you full faster and best of all contain only good ingredients for your skin and body in general.

5. Take lots of water throughout the day Water should not be reserved only for meal times, practice drinking water throughout the day to assist in digestion and to detoxify the body. A healthier skin should be properly hydrated at all times and the best way to do this is to ingest as much water as you can through drinking.

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Skin Maintenance and Improvement Other than feeding the skin, there are some basic steps you will find necessary to maintain a healthy and vibrant skin that when combined with proper feeding and exercise makes the skin healthier, more vibrant and lively. These are cleansing, sloughing, refining, moisturizing, purifying and protection.

Cleansing This is a very important facial procedure that removes bacteria, excess dirt and oils. Although there are many over the counter cleansing agents, not all are appropriate for all skin types; one has to be very careful when choosing the skin cleanser to use. The bottom line of skin cleansing is the removal of dead skin cells that form a layer on the skin. It is advisable to cleanse the face at least thrice every week using refined cleansing methods.

Sloughing This is the removal of the accumulated dead skin cells on the face. The dead skin cells often cause discoloration and damaging of the living cells but can be easily sloughed away using fruit ingredients. The citric acid in the fruits will exfoliate the skin to expose the healthy alive skins for a better look.

Refining Refining is done using toners. This is the removal of excessive oil in the skin to brighten the skin and make it rosy. Sometimes refining works well in combination with moisturizing but this largely depends on whether your skin type is dry or oily.

Moisturizing Moisturizing is dampening the skin. The most common moisturizing mistake that people make is to use excessive moisturizer. If you have an oily face, it may not be necessary to use excessive moisturizer because the skin will moisturize itself anyway.

Purifying Clay is one of the best cleansers because it leaches itself on impurities on the skin and those under the skin surface and dries the oils that may be present on the skin as well. This will leave the skin healthier and better looking.

Protection Skin protection is important, the facial skin is particularly very vulnerable to most hazards and dangers of the environment since it is always exposed. The sun’s rays are particularly very dangerous on the skin and you have to put measures in place to protect yourself from its harmful effects. Wear protective sunshield even when there is no direct sunlight to prolong the life of your skin.

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Conclusion When you meet someone at any time, the first place that will make an impression is not even in your handshake – it is the look on the face. It is therefore safe to say that the face represents your overall personality and since you only have one shot of making a first impression, why not wear a healthy, beautiful looking face that will leave a positive impression of the rest of your body? The double chins problem, chubby cheeks, crow leg lines, wrinkles and eye bags are facial features we need not put up with the rest of our lives, you can have a new you by following a simple but effective guide to restore the youthful and healthy you. Whether you are young or old, thin or fat, the Face Fitness Formula will do wonders in giving you the lean, beautiful and firm face that represents your real identity. This formula is guaranteed to work and is not that taxing. You need to set aside only 14 minutes of your day and get the perfect facial look without going for expensive and painful surgeries, no side effects, no healing time and there are 15,000 who have benefit from the Face Fitness Formula.

Face Fitness Formula Not only is it natural and safe, it also gives you results within a very short time of four weeks and has been described as the greatest no-fail facial fitness program anywhere. You now have no reason to hate your face every time you pass a mirror or dread the time you meet new people because you can shape your identity. Get rid of face fat, double chins, eye bags, rid aging signs and sculpt those cheek bones among other facial improvements, all in one face fitness formula.

Download The Face Fitness Formula Today! CLICK HERE

Facial Exercises Guide


Flawless Face Secrets To Looking Leaner, Younger And Happier


2

Disclaimer Information found in this book, “Flawless Face� should not be used for diagnosis or treatment of medical conditions, or as a substitute for professional medical care. If you have a health concern or believe you may have a health problem, please consult your healthcare professional. We assert that this is only for informational purposes and is not a substitute for the advice provided by your own physician or other medical professional. You should not use the information contained herein for diagnosing a health or fitness problem or disease. You should always consult your own physician and medical advisors. Reasonable care has been taken to provide you with correct and accurate information, but we take no responsibility, nor make any warranties as to its accuracy thereof. We assume no liability or responsibility for any errors or omissions in the content of our book.

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Introduction In recent years, there has been a lot of discussion regarding beauty and appearance. You often hear people say “beauty is only skin deep.” However, those same people invest much time, energy, and money trying to look flawless. We want to believe that our looks do not matter and that focusing on appearance is vanity. The fact of the matter is that it is one of our most basic human instincts to place value on appearance. In prehistoric times, early humans used appearance to choose mates and leaders. In modern times, your appearance remains equally important. Your face is the focal point of your appearance and you are completely justified in wanting to have the best face possible. It is the part of your body other’s first see and it is the main body part used for communication. Therefore, it is easy to understand why the way your face looks can impact your successes or failures in life. Most of your body is relatively easy to perfect. It is not that achieving overall fitness is easy, but it is gained through basic steps. If you eat right, live healthily, and exercise regularly you will gain a lean, fit body which is the envy of all your peers. Unfortunately, achieving a face that others are envious of is a more complex task. It will take concentration and commitment. No matter how dedicated you have been to improving your looks, you will have to do more. A flawless face does require exercise, a healthy diet, and good lifestyle choices, but the requirements do not stop there. You need to nurture your skin. You must learn to control your facial muscles and expression. You must learn to release tension which ages and degrades your looks. These are only a few of the changes you must make to reach your goals. There are important changes you must make, but they are not impossible and you should not feel overwhelmed. In fact, you will find these changes make you happier and healthier. This will further increase your rejuvenated and vibrant appearance. With guidance, you will finally learn the secrets to sculpt your face into the youthful, sexy, and strong vision you want it to be.

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First, Skip the Injections It may seem like a simple idea. You want to have a younger looking face and you believe the easiest way to do that is to head to the doctor for a shot of Botox or whatever is the latest beauty medicine. It does seem easy, but in the long run you are only adding to your problem. Next time you head to the market, check out the cover of the social magazines and tabloids at the newsstand. You are bound to see dozens of people, men and women, who have the unmistakable look of an artificially enhanced face. According to society, these are the “beautiful people�, but what do you really see when you look at them? Do you see people who are obviously insecure? Are you reading headlines blatantly exposing their enhanced looks and essentially mocking them? Do you dismiss their looks because they are clearly not earned and not naturally occurring? If you answered yes to those questions, you are not alone. More and more, people are turning away from unnatural beauty. People who are clearly using injections to improve their looks are losing the respect of the public. If the growing social unacceptability of artificial enhancements is not enough to stop you, consider what you are doing to yourself physically. Injections leave you bruised for a day or more, which is surely not how you want to present yourself. They also artificially plump up your skin, leaving a hollow appearance once they wear off. Finally, these injections are filled with harmful chemicals. Every day we learn about one more chemical that causes deadly diseases like cancer or worse. Medicines that were once thought to be safe are now known to cause vast damage. Do you really want to chance your long term health and your most prominent feature, your face, just for a few weeks of artificial skin rejuvenation?

Control What Your Face Says About You Have you ever noticed someone who would otherwise be very attractive, but something about their face gives them the exact opposite appearance? This is not a reference to a scar or some other blemish that cannot be helped. It is someone who has a lean face with defined muscle, yet something subconsciously detracts from their attractiveness. No matter how fit their face is, they are projecting an image that is flawed. They might be a strong individual, but their face does not send that signal. Assuming that no one would purposely want to appear flawed, they probably not aware of the problem. Not being aware of the problem means they have no control over it. Facial Exercises Guide


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Is your face betraying you in the same manner? Have you ever seen a picture of yourself when you did not know you were being photographed? Did the image seem like a stranger? Did you think you looked tired, depressed, mean, or was some other negative emotion clouding the beauty of your face? If the answer is yes, then you are not in control of what your face says about you to the world.

Training Involuntary Muscles A smile or a frown is one of the simplest ways to communicate. There are over 43 muscles in your face, all controlled by the cranial nerve. They are responsible for every facial expression or movement you have, but the most common and understood is the smile or frown. These two expressions are so simple and yet can change your appearance so much. A rather plain person can look young and vibrant with a big smile on their face. An otherwise stunning beauty can look horrid walking around with a frown.

What Do You Look Like When You Are Not Concentrating? Of the 43 muscles in your face, over half are “involuntary� muscles. This means they act without you having to consciously think about moving. Unfortunately, for most people the natural state of these involuntary muscles is to form a frown. As busy schedules and hectic lifestyles take a toll on our psyche, those frowns become more intense until they form lines on our face. How do you think that frown is perceived by the other people you meet? Here is a quick way to find out. Get a darker makeup pencil such as a blemish concealer or brow liner. Get close to the mirror and let your face form its natural, resting expression. If you see any obvious lines, color them in with the pencil. Next, try to exaggerate your frown as much as possible, changing your expression from sadness, to frustration, to anger. Each time you change your expression, make sure you color in any obvious lines. Once you are confident you have contorted your face for every negative emotion, resume your natural resting expression.

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Chances are, you are not happy with what you are seeing. However, what you are seeing is how your face projects itself to the world when you are affected by negative emotions. Even your resting facial expression probably projects a negative image. Granted, these colored in lines on your face are an extreme representation. This does not mean that the facial lines which exist naturally are not giving others the same impression. You should also know if you continue to age with negative emotions clouding your life, your face will begin to resemble these lines more and more.

Change Your Involuntary Expression The best way to correct this problem is to change the expression on your face even when you are not concentrating on it. Put simply, you need to smile more. However, it is more than simply smiling when you think about it. You have to retrain your brain to smile even in a natural resting state. You may try to convince yourself that you already smile a lot. This is a very common mistake. To prove it, set a timer for 5 minutes and then make sure you maintain a smile the entire time. At the end of the 5 minutes, your face will feel the same relief your arm would feel if you had just released a very heavy load. If you were regularly exercising your smiling muscle, you would not have felt any relief when you stopped smiling. In fact, not smiling would have been more work. It is time you started working out your smile muscles. Unfortunately, this is easier said than done, but it is not impossible. Any bad habit can be broken. You can break the habit of letting your negative emotions keep you from a flawless face. Although it can seem contradictory, smiling is the quickest and most effective way to relieve your negative emotions. A smile actually exercises certain facial muscles. When these muscles are flexed, it makes the skin more radiant, firm, and supple. The more you exercise your smile muscles, the more your involuntary muscles will be trained to naturally stay in a smile-like position. Furthermore, the use of your muscles in this way will signal your brain to release endorphins, the hormones used to reduce stress and increase joy. Of course, being stress free and happy is the best way to achieve a more flawless face that others are envious of.

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Smiling Exercises You must make an effort to smile every moment that you can. Even in the most stressful situations, you must make certain you are smiling. A good exercise is to set a timer at 10 minute intervals throughout the day. Each time it goes off, note if you were smiling. Then, make an effort to keep smiling as long as possible until the next interval is up. Bad habit breaking is a slow process and it may take more than a month to achieve the results you want. However, if you focus eventually you will find that you are smiling each time the timer sounds. You also need to retrain your brain so that smiles come more naturally. Instead of seeking out the negative, focus on the positive. If you are in a very stressful situation, take a look around. It may be a person across the street who is unconsciously whistling a happy tune or the child in the backseat of the car next to you who looks ready to burst with energy. Somewhere in sight there is always something to smile about. It is important that you form a habit of looking for the positive. You should incorporate this idea into the smiling exercise you learned earlier. Each time the timer goes off, make a note of something worth smiling about, no matter how large or insignificant it will be. This will train your brain to quickly and automatically seek out the happier aspects of life. There are also other diversions which will surely increase your smile frequency. Taking a walk outside is bound to produce a smile once you are surrounded by fresh air, sites, sounds, new faces, and the increased blood flow from the exercise. Taking up a new hobby or getting a new pet will also help relieve stress and increase your natural smiles.

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Use a Caring Touch Without knowing it, we touch our face hundreds of time a day. A touch may be to apply lotion in the morning, brush a stray hair away from our cheek, rub our weary eyes, or wash our face at the end of a long day. No matter the reason, you should always handle your face with care.

Don’t Let Delicate Skin Stand in Your Way There is a myth that if you touch your skin you will cause wrinkles and discoloring. Your skin is thinner on your face and more delicate, but not that delicate. In fact, it thrives from being touched. Touch is one of your most basic sensations. All of your skin is designed to feel and be touched, including your face. Has a touch ever caused goosebumps or some other emotional response? This is your skin’s way of telling you it enjoyed the sensation of touch. Your face enjoys touch just as much as the rest of your body. This is why facials and other forms of facial massage are so popular, because your delicate skin still wants to be touched. It is a subconscious desire that, when fulfilled, makes your skin thrive.

The Nurturing Touch of Acupressure Sometimes a caring touch does not necessarily mean a soft touch. There are times when a stronger hand is needed. This is when many people turn to massage, but acupuncture can be more productive. Many factors influence how healthy and flawless your face appears. As you have learned earlier, your negative emotions can disfigure you. Smiling is important to keep your face lightened and healthy. However, sometimes the muscles and skin of your face can actually trap and store negative energy, compounding the effects. When your face traps this negative energy, it has many consequences. Naturally, your expression is going to remain in a constant smile or frown, artificially aging you, detracting from your looks, and essentially turning people off. However, the tension you feel will also become very pronounced on your face. Facial Exercises Guide


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The areas of your face which hold in your negative energy, such as your temples or between your eyes, are going to quickly get deep lines. The same pressure that forms these deep lines is also restricting blood flow to the area which will cause water retention and skin discoloring. In the end, your dissatisfaction with your appearance will cause even greater tension and start a cycle of negative energy. This is when an extreme, but nurturing, touch is needed. Westerners are very familiar with the alternative healing practice of acupuncture, but acupressure is a better alternative for the face. The act of simply applying pressure to certain locations of the face can help you release that stored energy and almost instantly rejuvenate your skin.

A Sample Exercise There are acupressure experts who can help you relieve the most severe cases of negative tension. However, there are plenty of techniques you can do at home to ensure it never gets that bad. For example, lay down on the floor with your head fully relaxed. Use your finger tips to massage the top of your head. Then, move them in a flowing motion from your crown to the base of your head at the spine. Apply as much pressure as you can tolerate. While the top of your head is not your face, applying pressure in this location can have a tremendous benefit and greatly improve your appearance. The ancient Chinese call this area of the head the “Pool of Wind� because energy stored here can travel throughout the body. Releasing this energy is known to cure headaches, improve vision, and repair stiffness at the neck. Headaches are caused by muscles that are too taut. Eye vision is impaired when muscles squeeze too tightly on the cornea and optic nerve. The neck becomes stiff when muscles pull on it too greatly. This one exercise can relieve this muscle based pain. Naturally, it also relaxes all of the muscles in your face, softening your appearance. The relief of this tension will naturally calm and relax you, further reducing your tension. Essentially, this one exercise can break the cycle of tension and start a cycle that will keep your face looking youthful and beautiful. If only one technique can be so powerful, imagine how you would benefit using intensive acupressure.

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Eliminate the Fat, Increase the Muscle Everything you have learned so far in this report will help give your face a more youthful and bright appearance. Of course, all of this work is useless if your flawless face is concealed by extra layers of fat and poor muscle quality. In this society, a face must also be lean and tone to be considered attractive. To finally achieve your flawless face, you must also lose the extra fat and weak muscles concealing your true potential. Fat makes your face appear puffy and distorts the way the skin should naturally lay. It stretches out the skin and causes irregular bagging and discoloring. It makes skin more prone to acne and other skin problems. Facial fat also increases water retention in your fat, making chubby cheeks appear more bloated and full. Essentially, extra fat in your face adds years to your appearance and masks the brightness it should have. It has been said that body fat can act like an additional entity in your body, affecting your overall health and changing the shape of your body. It can be very difficult to lose body fat. Unfortunately, even after losing body fat many people are still left with lingering facial fat because they gain fat in their face first but lose it there last. Think about how many people you have seen who have fantastically fit bodies, but they still have facial fat. It throws off their appearance. No matter how youthful their body looks and feels, they still seem haggard and unhealthy. Facial fat has to be eliminated and muscle tone increased to take their appearance to the next level.

A Nutrient Rich Diet You already know that you have to eat right to look good. To eliminate facial fat, you must increase your efforts to eat right. This does not mean you need to starve yourself, it just means you should optimize your food to include the most nourishment. Eating a nourishing diet is not complicated; it is based on making smart choices. If you are already focusing on fitness in your life, then you are probably already avoiding fast foods, sugary drinks, and starchy foods. This is a great step in the right direction. Some people go over board and often choose fat-free and sugar-free foods believing they are making the right choice. However, this common mistake can actually increase your Facial Exercises Guide


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facial fat instead of decrease it. Sugar-free foods are often artificially sweetened. Did you know that artificial sweeteners are made from the same chemical compounds as household cleaners such as bleach? Obviously you would not want to consume bleach because of the dangerous side effects, but you should not expect any different result when you eat artificially sweetened food. Fat-free foods often have a disproportionate amount of sugar to make the product more appetizing. Additionally, they are filled with chemical fillers to keep the same consistency as the normal version. These chemicals slow down your metabolism, causing you to gain weight. Furthermore, fat-free fillers also strip your body of chromium which is an essential nutrient for building muscle and breaking down excess fat. Instead of these unhealthy alternatives, you should choose naturally healthy foods. Certain foods can specifically enhance the youthfulness and fitness of your face. For example, you already know that chromium is essential to weight loss and muscle gain, but did you know whole grains and broccoli are an excellent source of chromium? This is only the beginning; there are literally thousands of foods rich in the nutrients you need to have a stronger, leaner face and more vibrant skin.

More Exercise = More Tone and Less Fat If you are in good shape, but still have lingering facial fat then you are going to have to kick your exercise regiment up a notch. Unfortunately, the fact is that simply exercising your face will not guarantee you will lose facial fat. You cannot direct fat burning to a specific portion of your body. You must exercise enough to keep the fat off of your entire body. The more you exercise the less facial fat you will have. However, not being able to direct fat burning to your face does not mean you should stop your exercises at your shoulders. Exercising your facial muscles to increase tone gives you a lean look that matches your lean body. It makes the cheek bones and chin become more defined. Tone facial muscles accentuate your best features, without having to artificially achieve those qualities with chemicals of makeup. When you have more muscle definition in your face, it changes how you are perceived. It provides the appearance of strength and power. These attributes are socially associated with beauty and success. Facial Exercises Guide


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Ask your grandmother, she will probably tell you about a “chin firming” secret that her grandmother taught her. They knew beauty did not only include healthy skin and a nice smile, it meant having a lean, muscular face. You have to exercise your face. If you are dubious about the effectiveness of facial exercises, try this simple test. Hold your breath and puff out your cheeks, as if you were a famous trumpet player squeezing out a high note. Hold the facial position for 60 seconds. When you release the position, were your facial muscles clearly fatigued and ready for rest? If you answered yes, this means those muscles were out of shape. Now, imagine how your face would look if those weak muscles were stronger. Performing facial exercises has three benefits. Of course, you build muscles in your face to achieve the tone you want. However, the increased activity in your face will proportionately increase the blood flow to your face. Fresh, oxygenated blood will give your skin a youthful blush and luminescent appearance. If you have any discoloring in your skin, exercise will help flush away those old skin cells. It will nourish skin as it grown healthy, new cells. Also, muscle uses fat as fuel. The more muscle you have, the more fat you will burn. Although you cannot direct fat burning to your face, any body part that has greater muscle tone will help the overall body, including the face, stay fat free.

Getting Facially Fit Eliminating fat and improving muscle tone are the final steps to getting a flawless appearance of youth and vibrancy. However, normal dieting and the age-old “chin firming” secrets are not enough to get the best results. You need to become facially fit. The models, actors, and fitness stars you see with naturally strong, youthful faces did not achieve those results by chance. They used intensive techniques to eradicate facial fat and build up facial muscle. While they may have had professional coaching, this does not mean you cannot achieve the same fantastic results. You can get those same professional results using the Face Fitness Formula program. This 30-Day program can help you finally eradicate your chubby cheeks and build facial muscle. Essentially, the program can turn a mediocre face into a tone, sexy one.

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Face Fitness Formula There are basically four components to Face Fitness Formula. First, you will be taught how to detoxify and cleanse your body of unhealthy foods, chemicals, and other dangerous substances. These toxins are the primary cause of chubby cheeks and discolored skin. The next stage will teach you how to revitalize by teaching you skin care, diet, and facial exercise techniques which accelerate the production of healthy skin and muscles. In the third stage, your diet and exercises will intensify with the purpose of strengthening the facial muscles. Finally, you will learn the techniques to finely sculpt your muscles to achieve the definition you want. In addition to the 30-Day program, Face Fitness Formula, will show you how to maintain your results long term. You will learn more about stress, mental outlook, and sleep to help you further master a youthful, bright appearance. Although the diet to achieve a flawless face is very detailed, the program will give you plenty of help with suggested menus and grocery shopping lists. Face Fitness Formula is a one-stop source to completing your face transformation by losing fat and gaining muscle. You have retrained your face to voluntarily project happiness and vibrancy. You have retrained your mind to focus on calm and relaxing thoughts instead of the stress that ages your appearance. If you can retrain your body to build up facial muscles and stop storing fat, you will finally be able to put your best face forward.

Download The Face Fitness Formula Today! CLICK HERE

Facial Exercises Guide


The Easiest, Most Affordable Way To Add Definition To Your Jaw Line And Cheeks So You Too Can Now Look And Feel Sexier...

WITHOUT PAINFUL PLASTIC SURGERY!


Dear Friend, Congratulations and thank you for your purchase! You’re all set to take advantage of this proven 30-Day program to lose face fat and sculpt higher cheekbones – without surgery. Setting out on a month-long regime which requires you to stick to a disciplined diet and exercise regime can seem like a very uphill and even overwhelming prospect especially if you are confused and unsure about where to begin. And hence, to simplify this transition from a relatively unhealthy lifestyle to a more holistic, well-balanced one, we recommend that you follow these six simple steps which take you from chipmunk cheeks to a perfectly sculpted face.

STEP #1: Take your time with the e-book, exploring "Part One" thoroughly so that you understand the basics of my 30-day program. Don’t try to jump the gun and simply skim through the chapters in a bid to save time and effort. In all probability, doing so may confuse and flummox you even further, and even lead to misguided efforts which lead you further away from your goal than when you first started out. Click Here To Expore Part 1

STEP #2: Read and understand the 30-Day Plan. Unlike all the other instant quick-fixes that you have tried, tested and discarded, my 30-day plan does recommend a well-balanced approach to your dietary and fitness regimes. And so, before you set out to implement the guidelines which the e-book recommends, spare a few minutes to customize the plan as per your daily schedule, to ensure the best possible results with a minimal investment of time and resources. Click Here to Read & Understand 30-Day Plan (Part 2)

STEP #3: Print the "Weekly Meal Planners" and put them up somewhere convenient so that you can refer


to them at a moment’s notice. The four Weekly Meal planners provide you with a comprehensive outline of the milestones – both in terms of diet and exercise – that you need to achieve everyday. Having this information close at hand works wonders in helping you organize your day better instead of spending unnecessary amounts of time hunching up in front of your computer. Click Here to Download

STEP #4: Download and Print the Grocery Lists and make sure you have everything you need for your weekly program. Although buying all the groceries at one go may seem like a much easier solution, we do recommend that you stock up on a weekly basis to ensure that the food you eat is as fresh as possible. Storing your food, especially vegetables for too long, can result in a large number of nutrients withering away, leaving you with a mere fraction of what your body needs. Click Here to Download

STEP #5: Setting Up an Appointment With Yourself to Start the Program. When you resolve to implement the 30-day diet, make sure that you have plenty of time to devote on yourself on the very first day. If possible, start on a Saturday, so that you can devote every Sunday during this 30-day period to relaxing and rejuvenating yourself. Take a picture before you begin to allow you to track the changes in your facial contours as you advance from one week to the next.

STEP #6: Follow the Program & I’ll Send You $100! Once you have completed the 30-day course, take a picture of yourself and compare it with the one you took right before you started out. Send us both these pictures, along with a little video clip of yourself telling us about your experiences with my program. If we are impressed with what we see – as we are very likely to be – I’ll personally send you $100!

And remember, I am here to help you. If you ever need help or just want to ask a question, contact us at questions@facefitnesscenter.com or by phone at +357-25-581-478. Once again, thank you for your purchase and keep reading! Talk soon,

John Socratous CEO of The Face Fitness Center


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B E G I N N E R S : D oy o u r p u s h u p so ny o u r k n e e su n t i l y o u b u i l du pt h es t r e n g t ht od ot h e mo ny o u r t o e s . S t a r t l y i n gf a c ed o wnwi t hh a n d sr i g h t o u t s i d ey o u r c h e s t . S q u e e z ey o u r a b si na n dk e e py o u r b o d yi nas o l i d p l a n kp o s i t i o na sy o up r e s sa wa yf r o mt h ef l o o r . ( I t i s o k a yt op e e l u pa t f i r s t i f y o un e e dt ou n t i l y o uc a n b u i l du pt h es t r e n g t ht oh o l dy o u r b o d ys o l i di t ʼ s b e t t e r t og e t f u l l r a n g eo f mo t i o nt h a nt on o t p u s ha l l t h ewa yu p . )O n c ey o u ʼ r ea t t h et o po f y o u r p l a n k , s h o u l d e r ss h o u l db ed i r e c t l yo v e r y o u r wr i s t sa n d h a n d ss h o u l db ea b o u t s h o u l d e r wi d t ha p a r t , f i n g e r s s l i g h t l yp o i n t e di n wa r d . D ON O Ta r c hy o u r l o we r b a c k . A b ss t a yt i g h t t h ee n t i r et i mea n de y e ss t a yo nt h e f l o o r . S l o wl yl o we r d o wn . R e p e a t . A D V A N C E D : S t a r t i nap l a n kp o s i t i o no ny o u r t o e s , s q u e e z i n gy o u r a b si na n dk e e p i n gy o u r b o d ys o l i da sy o ul o we r d o wnt ot h e f l o o r . S h o u l d e r ss h o u l db ed i r e c t l yo v e r y o u r wr i s t sa n dh a n d ss h o u l db ea b o u t s h o u l d e r wi d t ha p a r t , p o s s i b l ywi d e r . E l b o wst r a v e l b a c ka t a b o u t a4 5d e g r e ea n g l ea n df i n g e r sma yp o i n t s l i g h t l yi n wa r d . A b ss h o u l ds t a yt i g h t t h ee n t i r et i me . D ON O Ta r c hy o u r l o we r b a c k . K e e py o u r e y e so nt h ef l o o r a sy o up r e s st h ef l o o r a wa ye n s u r i n gf u l l r a n g eo f mo t i o n( ” c h e s t t od e c k ” ) .

L a yf l a t o nt h eg r o u n do r b e n c hwi t ht h ewe i g h t si n e a c hh a n ds t r a i g h t o v e r y o u r c h e s t wi t hy o u r p a l ms f a c i n gi n wa r dt o wa r d so n ea n o t h e r . Wi t has l i g h t b e n d i ny o u r e l b o ws , l o we r t h ewe i g h t t o wa r dt h ef l o o r ma k i n ga“ T ”s h a p ewi t hy o u r u p p e r b o d y . E x h a l ea s y o ub r i n gt h ewe i g h t b a c ku pt ot h es t a r t i n gp o s i t i o n . S i t d o wno nt h eg r o u n d , p i c ku py o u r we i g h t sc a r e f u l l y a n dT H E Nl i eb a c k . L y i n gf l a t o nt h eg r o u n do r b e n c hwi t h a b si na n dwe i g h t si ne a c hh a n d , s t a r t wi t hy o u r e l b o ws a t 9 0d e g r e e s( p e r p e n d i c u l a r t ot h ef l o o r )a n da r msi n l i n ewi t hy o u r c h e s t . Y o u r p a l mss h o u l df a c ed o wnt o wa r d y o u r f e e t a n dy o u r a r mss h o u l dl o o kl i k eg o a l p o s t s . S l o wl yp r e s st h ewe i g h t su pu n t i l y o u r a r msa r es t r a i g h t a n dy o u r we i g h t sa r ea b o u t 2 3i n c h e sa p a r t . Y o u r we i g h t ss h o u l db er i g h t i nl i n ewi t hy o u r b r e a s t b o n e , N O T o v e r y o u r f a c eo r o v e r y o u r b e l l y b u t t o n . C a r e f u l l yl o we r t h e mb a c kd o wnt ot h es t a r t i n gp o s i t i o na n dr e p e a t . I n h a l ea sy o ul o we r , e x h a l ea sy o up r e s su p .

www. Go Su p e r Si s t e r s . c o m


S t a n d i n gu p r i g h t wi t hy o u r c o r e e n g a g e d , h o l dad u mb b e l l i ne a c hh a n d a n dr a i s ey o u r a r msu pt os h o u l d e r h e i g h t wi t hy o u r p a l msf a c i n gf o r wa r d . P r e t e n dy o u r a r msa r eaf i e l dg o a l l i k e i nf o o t b a l l . K e e py o u r e l b o wsa t s h o u l d e r h e i g h t t h r o u g h o u t t h ee x e r c i s e . E x h a l ea n dp r e s sy o u r d u mb b e l l s o v e r h e a d , t h e ns l o wl yl o we r u n t i l y o u r e a c ht h es t a r t i n gp o s i t i o n . S t a n d i n gu p r i g h t wi t hy o u r c o r ee n g a g e d , h o l dad u mb b e l l i ne a c hh a n d wi t hy o u r p a l msf a c i n gi nt o wa r d sy o u r b o d y . E x h a l ea n dr a i s ey o u r d u mb b e l l so u t t ot h es i d e su pt os h o u l d e r h e i g h t , t h e ns l o wl yl o we r u n t i l y o ur e t u r nt ot h es t a r t i n gp o s i t i o n . K e e py o u r s h o u l d e r b l a d e sh e l db a c k a n dd o wna smu c ha sp o s s i b l et h r o u g h o u t t h i smo v e me n t . I f d o i n gb o t h a r msi st o od i f f i c u l t , y o uma ya l t e r n a t el e f t a n dr i g h t a r ms , p e r f o r mi n g o n l yo n ea r mr a i s ea t at i me .

S t a n d i n gu p r i g h t wi t hy o u r c o r ee n g a g e d , h o l dad u mb b e l l i n e a c hh a n dwi t hy o u r p a l msf a c i n gb e h i n dy o u . E x h a l ea n dr a i s e y o u r d u mb b e l l su pt os h o u l d e r h e i g h t , t h e ns l o wl yl o we r u n t i l y o u r e t u r nt ot h es t a r t i n gp o s i t i o n . K e e py o u r s h o u l d e r b l a d e sh e l d b a c ka n dd o wna smu c ha sp o s s i b l et h r o u g h o u t t h i smo v e me n t . I f d o i n gb o t ha r msi st o od i f f i c u l t , y o uma ya l t e r n a t el e f t a n dr i g h t a r ms , p e r f o r mi n go n l yo n ea r mr a i s ea t at i me .

P l a c ef e e t a b o u t s h o u l d e r wi d t ha p a r t . Wi t has l i g h t b e n di ny o u r k n e e s , l e a nf o r wa r dt oa b o u t a4 5d e g r e ea n g l ewi t haf l a t b a c k a n dy o u r c o r ee n g a g e d . I t ʼ sS U P E Ri mp o r t a n t t ok e e py o u r a b s t i g h t a n yt i mey o ua r ei nab e n t o v e r p o s i t i o n . H o l dy o u r d u mb b e l l si nf r o n t o f y o u r c h e s t wi t has l i g h t b e n di ny o u r e l b o w . R a i s e a r mso u t t oy o u r s i d e s , l e a d i n gwi t hy o u r p i n k yf i n g e r , u n t i l y o u r e l b o wsa r es l i g h t l yh i g h e r t h a ny o u r s h o u l d e r s , t h e nr e t u r nt ot h e s t a r t i n gp o s i t i o n . E x h a l ea sy o ur a i s et h ewe i g h t s , i n h a l ea sy o u s l o wl yl o we r t h e md o wn .

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L y i n gf l a t o nt h eg r o u n do r ab e n c h , h o l d d u mb b e l l so v e r y o u r s h o u l d e r swi t hs t r a i g h t a r msa n dp a l msf a c i n ge a c ho t h e r . D ON O T h o l dt h e mo v e r y o u r f a c ea n db ev e r y c a r e f u l n o t t od r o py o u r we i g h t s . S a f ef o r m i sv e r yc r u c i a l h e r e( t h i se x e r c i s ei sa l s o k n o wna st h e“ s k u l l c r u s h e r ”a n dy o uc a ng u e s swh y ) . Wi t h o u t mo v i n gy o u r e l b o ws , i n h a l ea sy o uh i n g ea t t h ee l b o wl o we r i n gt h e we i g h t sd o wnt of r a met h eo u t s i d e so f y o u r f a c e . E x h a l ea n dp r e s st h ewe i g h t b a c kt ot h es t a r t i n gp o s i t i o nf o c u s i n go ns q u e e z i n gt h e b a c ko f y o u r a r ms .

S i t o nas t a b l ec h a i r o r b e n c ha n dp l a c ey o u r h a n d so nt h ec h a i r j u s t o u t s i d eo f y o u r h i p s wi t hy o u r p a l msd o wna n df i n g e r sf a c i n gy o u r t o e s . K e e py o u r k n e e si nl i n ewi t hy o u r h i p s a n ds t a c k e do v e r y o u r a n k l e sf o r L e v e l 1 , l e g s s t r a i g h t f o r L e v e l 2 , a n do n el e gl i f t e df o r L e v e l 3 . B r i n gy o u r h i p sf o r wa r do f f t h ec h a i r a n ds l o wl yl o we r y o u r b o d yt o wa r dt h eg r o u n d wi t hy o u r e l b o wss l i d i n gs t r a i g h t b e h i n dy o u ( a si f t h e ywe r eo np a r a l l e l r a i l r o a dt r a c k s ) u n t i l t h e yma k ea9 0d e g r e ea n g l e . D oN O Tl e t y o u r e l b o wswi n go u t t ot h es i d e . K e e py o u r h i p sa sc l o s et ot h ec h a i r o r b e n c ha sp o s s i b l e t h r o u g h o u t t h emo v e me n t . S q u e e z et h eb a c k o f y o u r a r msa n de x h a l et op u s hy o u r s e l f b a c k u pt ot h es t a r t i n gp o s i t i o n .

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H o o ky o u r d u mb b e l l so ny o u r s h o u l d e r s . S t a n dwi t hf e e t s l i g h t l ywi d e r t h a nh i p wi d t ha p a r t , t o e sp o i n t i n gs l i g h t l y o u t . K e e py o u r s h o u l d e r sb a c ka n dd o wnwi t hc h e s t u p . E n g a g ey o u r c o r ea n dk e e py o u r we i g h t i ny o u r h e e l s . Y o u s h o u l db ea b l et owi g g l ey o u r t o e st h r o u g h o u t t h i se n t i r e mo v e me n t . L o we r y o u r h i p sb a c ka n dd o wni n t oas q u a t ( l i k ey o uwo u l dt os i t i nac h a i r )u n t i l y o u r t h i g h sa r e p a r a l l e l wi t ht h eg r o u n d . Ma k es u r ey o u r h i p sa r ep u s h i n g b a c kb e h i n dy o u , y o u r k n e e sd on o t g op a s t y o u r t o e sa n d y o u r c h e s t a l wa y ss t a y si na nu p r i g h t p o s i t i o n( i t s h o u l d N E V E Rf a c et h ef l o o r ) . E x h a l ea n dp u s hu pt h r o u g hy o u r h e e l sa sy o us q u e e z ey o u r g l u t e st oc o meb a c kt os t a n d i n g . D on o t l e t t h ek n e e sc a v ei n wa r di ny o u r s q u a t .

U s i n gt h es a mes q u a t f o r m, l o we r y o u r h i p sb a c ki n t ot h es q u a t b u t d o n ʼ t g oq u i t ea sl o wf o r t h ej u mpv e r s i o n . I n h a l ea n db r i n g y o u r h a n d si nf r o n t o f y o u r c h e s t wh e ny o ul o we r d o wn , t h e n s wi n gy o u r a r mss wi f t l yb a c kb e h i n dy o ut oh e l pd r i v ey o u r s e l f s t r a i g h t i n t oav e r t i c a l j u mpa sy o ue x h a l e . J u mpa sh i g ha sy o u c a n , b u t A L WA Y Sl a n ds o f t l yg o i n gf r o m“ t o et oh e e l ”t os a f e l y a b s o r b i n gt h ei mp a c t . D on o t s l a my o u r f e e t d o wnwh e ny o u l a n d . D oa sma n ya sy o uc a ni nar o wwi t hg o o df o r ma n dt a k e b r e a k sa sn e e d e d .

H o l d i n gd u mb b e l l sa t y o u r s i d e swi t hs t r a i g h t a r ms , t a k eawi d es t e pf o r wa r di n t oal u n g ewi t h y o u r c h e s t u p , c o r ee n g a g e da n dk n e eb e h i n d y o u r t o e . T h ef r o n t k n e es h o u l ds t a c kd i r e c t l yo n t o po f y o u r f r o n t a n k l e . L o we r d o wna sl o wa s y o uc a nwh i l ema i n t a i n i n gy o u r b a l a n c ea n da t i g h t c o r e . P u s ht h r o u g hy o u r f o r wa r dh e e l t o s t a n db a c ku pa n db r i n gy o u r b a c kl e gf o r wa r dt o me e t t h ef r o n t l e g . S wi t c hl e g sa n dr e p e a t a sy o u wa l ka c r o s st h er o o m.

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( N o t e : Y o uma yd or e g u l a r l u n g e si f ma i n t a i n i n gy o u r b a l a n c ei nt h i sp o s i t i o ni st o o d i f f i c u l t . )H o l d i n gd u mb b e l l sa t y o u r s i d e s , p l a c eo n ef o o t o nt o po f as t u r d yb e n c ho r c h a i r a n ds t e pt h eo t h e r f o o t i nf r o n t o f y o ui na l u n g ep o s i t i o n . Ma k es u r ey o u r f r o n t k n e ei s s t a c k e dd i r e c t l yo v e r y o u r f r o n t a n k l e . Wi t h y o u r t o r s oi na nu p r i g h t p o s i t i o na n dy o u r we i g h t p r e s s i n gt h r o u g hy o u r f o r wa r dh e e l , “ t u r nt h eg l u t e so n ”a sy o us l o wl yd e s c e n di n t o al u n g e . I n h a l eo nt h ewa yd o wn , e x h a l ea s y o ud r i v eu p wa r dp r e s s i n gt h r o u g hy o u r h e e l a n dc o n t i n u i n gt os q u e e z et h el e g sa n dg l u t e s . R e p e a t , c o mp l e t i n ga l l r e p so no n el e gb e f o r e s wi t c h i n gt ot h eo t h e r s i d e .

C o mi n gi n t ot h es a mel u n g ep o s i t i o n , s t e po r h o pi n t oal u n g eo nt h eo t h e r s i d e . S wi t c hb a c k a n df o r t hf o r a sl o n ga sy o u ʼ r ea b l et oma i n t a i ng o o df o r mwi t ha b st i g h t . T a k eb r e a k sa s n e e d e d . Y o ud on o t n e e dt og oa sl o wi n t ot h e l u n g ea sy o ud oi nas t a n d i n gl u n g e . L e v e l 1k e e py o u r h a n d so ny o u r h i p s . L e v e l 2r a i s e y o u r h a n d sv e r t i c a l l yi nt h ea i r .

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P l a c ef e e t s h o u l d e r wi d t ha p a r t . Wi t has l i g h t b e n d i ny o u r k n e e s , l e a nf o r wa r dwi t haf l a t b a c ka n d y o u r c o r ee n g a g e du n t i l y o u r b o d yi sa t a b o u t a4 5 d e g r e ea n g l e . H o l dd u mb b e l l ss t r a i g h t d o wni n f r o n t o f y o u r c h e s t wi t hp a l msf a c i n gi n wa r d . P u l l t h e mu pt oy o u r c h e s t b ys l i d i n gy o u r e l b o wsb a c k a n ds q u e e z i n gy o u r s h o u l d e r b l a d e st o g e t h e r t o wa r d sy o u r s p i n e . Y o u r e l b o wss h o u l db r u s hy o u r s i d e sa n dr e ma i np a r a l l e l wi t ho n ea n o t h e r ( D O N O Tl e t t h e mwi n go u t t ot h es i d e s ) . S l o wl yl o we r t h ewe i g h t u n t i l y o u r a r msa r ef u l l ye x t e n d e da n d r e p e a t . E x h a l ea sy o ul i f t , i n h a l ea sy o ul o we r . C o mei n t oap l a n kp o s i t i o nwi t hs h o u l d e r ss t a c k e do v e r y o u r wr i s t s , a b si na n dh i p s / h e a di na l i g n me n t . N O T E : Y o uma y a l s od ot h i se x e r c i s eo nh a n d sa n dk n e e si f y o u ʼ r eu n a b l et o ma i n t a i ny o u r b a l a n c ei np l a n k . R e a c hy o u r r i g h t a r m f o r wa r da sy o u r l e f t l e gl i f t s , b u t d o n ʼ t l e t y o u r h i p st u r nt o t h es i d e s . L o we r a r ma n dl e gb a c kd o wnt op l a n k , t h e ns wi t c h

L y i n gf a c ed o wn , r e a c hy o u r a r mso u t o v e r h e a d( t oma k ei t e a s i e r , b e n dy o u r e l b o wst ok e e py o u r h a n d sc l o s e r t o y o u r h e a d ) . K e e py o u r e y e so nt h ef l o o r a sy o ul i f t y o u r s h o u l d e r sa n dl e g so f f t h eg r o u n db ys q u e e z i n gy o u r g l u t e sa n dmi d / l o we r b a c k . C a r e f u l l yr e t u r nt ot h ef l o o r a n dr e p e a t .

O nh a n d sa n dk n e e so nt h ef l o o r , ma k es u r ey o u r s h o u l d e r s a r ed i r e c t l yo v e r y o u r wr i s t sa n dy o u r k n e e sa r eh i p wi d t h a p a r t . S l i d ey o u r s h o u l d e r b l a d e sb a c ka n dd o wna n dh o l d t h e mt h e r e . H o l do n ed u mb b e l l wi t hy o u r p a l mf a c i n gi n . Wi t hy o u r c o r ee n g a g e d( b e l l y b u t t o ni n ) , p u l l d u mb b e l l u p t oy o u r c h e s t wi t hy o u r e l b o wl e a d i n gt o wa r dt h es k y . E x h a l e a sy o us q u e e z ey o u r u p p e r b a c kmu s c l e sa sy o us l i d ey o u r s h o u l d e r b l a d ei na n dd o wnt o wa r d sy o u r s p i n e . I n h a l ea sy o us l o wl yl o we r t h ewe i g h t u n t i l y o u r a r mr e a c h e st h eg r o u n d . F i n i s ha l l r e p so no n es i d eb e f o r es wi t c h i n gt ot h eo t h e r s i d e .

L y i n gf a c eu pwi t hf e e t p l a n t e d h i p wi d t ha p a r t , h o l dt h eh e a d so f o n e d u mb b e l l . K e e py o u r a r mss t r a i g h t a n d s t a r t wi t hi t o nt o po f y o u r t h i g h s . K e e py o u r b e l l y b u t t o ni na sy o ur a i s et h ewe i g h t u pa n do v e r y o u r h e a d , ma i n t a i n i n gs t r a i g h t a r mst h r o u g h o u t . K e e py o u r a b st i g h t a n d d on o t a r c ht h eb a c kt o omu c h . L o we r t h ewe i g h t d o wnt oa b o u t 2 3i n c h e sa wa yf r o mt h ef l o o r . K e e py o u r s h o u l d e r b l a d e sb a c ka n dd o wn a sy o us q u e e z ey o u r b a c kt op u l l t h ewe i g h t b a c ko v e r t ot h es t a r t i n gp o s i t i o n . I n h a l ea sy o ur a i s e , e x h a l ea sy o up u l l o v e r . R e p e a t .

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Wi t hy o u r s h o u l d e r sr o l l e db a c ka n d d o wn , y o u r c o r ee n g a g e da n dy o u r d u mb b e l l sb yy o u r s i d e swi t hy o u r p a l msf a c i n gy o u r b o d y , e x h a l ea sy o u s q u e e z ey o u r b i c e p sa n dr a i s et h e d u mb b e l l su pt o wa r dy o u r s h o u l d e r s . I n h a l ea sy o us l o wl yl o we r b a c kt ot h e s t a r t i n gp o s i t i o na n dr e p e a t . Ma k es u r e y o u r wr i s t sa r ef l a t h e r e( n o t b e n d i n g b a c k wa r d )a n dk e e py o u r e l b o wsg l u e d t oy o u r s i d e s( d o n ʼ t s wi n gy o u r a r ms ) .

Wi t hy o u r s h o u l d e r sr o l l e db a c ka n d d o wn , y o u r c o r ee n g a g e da n dy o u r d u mb b e l l sb yy o u r s i d e swi t hy o u r p a l msf a c i n gu p wa r d , s q u e e z ey o u r b i c e p sr a i s i n gt h ed u mb b e l l su pt o wa r d y o u r s h o u l d e r sv e r t i c a l l y . S l o wl yl o we r t ot h es t a r t i n gp o s i t i o n , r o t a t ey o u r p a l mso u t t ot h es i d ea n dc u r l we i g h t u pt o wa r d sy o u r s h o u l d e r sl a t e r a l l y . S l o wl yl o we r a n dr e p e a t s e q u e n c e k e e p i n gy o u r wr i s t sf l a t ( n o t b e n d i n g b a c k wa r d )a n de l b o wsg l u e dt oy o u r s i d e s( d o n ʼ t s wi n gy o u r a r ms ) .

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H o l dwe i g h t si ny o u r h a n d swi t h s t r a i g h t a r msb yy o u r s i d e s . K e e py o u r s h o u l d e r sb a c ka n dd o wna n dy o u r a b s i n . Y o u r f e e t s h o u l db eh i p wi d t ha p a r t . K e e py o u r l e g ss t r a i g h t a sy o ur i s eu p o n t oy o u r t o e s , t h e ns l o wl yl o we r b a c k d o wnt ot h ef l o o r a n dr e p e a t . E x h a l ea s y o u r r i s eu p , i n h a l ea sy o ul o we r . D o t a n do no n el e g , k e e p i n gt h a t l e gs t r a i g h t wi t has o f t k n e e( d on o t n o t l e t y o u r f e e t t u r no u t wa r do r c a v e S o c ko u t y o u r k n e e ) . K e e py o u r s h o u l d e r sb a c ka n da b si na sy o u i n wa r d ; k e e pt h e mp a r a l l e l wi t ho n e l r a i s et h eh e e l o f y o u r o t h e r s t r a i g h t l e gt ot i l t f o r wa r dl i k eat e e t e r a n o t h e r t h r o u g h o u t . t o t t e r . K e e py o u r e y e so nt h ef l o o r i nf r o n t o f y o u . Y o u r b o d ys h o u l d r e ma i ni np l a n kp o s i t i o nt h r o u g h o u t t h emo v e me n t ; t h eo n l yt h i n g t h a t c h a n g e si sy o u r h i ph i n g e . I n h a l ea sy o ul o we r , e x h a l ea sy o u l i f t b a c kt os t a n d i n g . Wh e ny o ul i f t u p , f o c u so ns q u e e z i n gt h eb a c k o f y o u r l e ga n dg l u t e , n o t p u t t i n ga n ys t r a i no ny o u r b a c k ! T h i sp a r t i ss u p e r i mp o r t a n t . C o mp l e t ea l l r e p so no n el e gb e f o r es wi t c h i n g . K E E PY O U RA B SE N G A G E Dt h r o u g h o u t t h i se x e r c i s e( i t i sV E R Yi mp o r t a n t ) . Wi t hy o u r s h o u l d e r sr o l l e db a c ka n d d o wn , y o u r c o r ee n g a g e d , a n dy o u r d u mb b e l l si nf r o n t o f y o uwi t hy o u r p a l msf a c i n gy o u r l e g s , s l o wl yl o we r t h e md o wna sy o up u s hy o u r h i p s b e h i n dy o u . K e e paf l a t b a c ka n da s l i g h t b e n di ny o u r k n e e sa n do n l y l o we r d o wna sl o wa sy o ua r ea b l et o ma i n t a i ng o o df o r m. I n h a l ea sy o u l o we r d o wn , e x h a l ea sy o us l o wl yr i s e u p . L i f t u s i n gt h eb a c ko f y o u r l e g s a n dg l u t e st os t a n d , N E V E Rs t r a i n i n g y o u r b a c k .

O ny o u r h a n d sa n dk n e e swi t hs h o u l d e r sd i r e c t l yo v e r y o u r wr i s t s , s e c u r eawe i g h t b e h i n do n ek n e eb ys q u e e z i n gy o u r l e gb a c kt oh o l di t t i g h t . H o l dt h ewe i g h t f i r ml ywi t hy o u r l e ga sy o up r e s sy o u r h e e l b a c ka n du pt o wa r d st h es k y . S l o wl yr e t u r nt os t a r t i n gp o s i t i o na n dr e p e a t a l l r e p so no n e s i d eb e f o r es wi t c h i n gt ot h eo t h e r s i d e . L y i n go nt h ef l o o r wi t hy o u r h e e l sn e a r y o u r g l u t e sa n d k n e e si nl i n ewi t hy o u r h i p s , r e s t we i g h t so nt o po f y o u r h i p s . K e e py o u r a b se n g a g e da sy o up r e s sy o u r h i p su p , s q u e e z i n gt h eb a c ko f t h el e g sa n dg l u t e sa sy o ue x h a l e . I n h a l ea sy o ul o we r d o wna n dr e p e a t .

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S t a r t i nal y i n gp o s i t i o nwi t ha r ms e x t e n d e do v e r h e a da n dl e g ss t r a i g h t . S q u e e z ey o u r l e g st o g e t h e r a n dl i f t t h e ma sy o ut u c ky o u r b e l l y b u t t o ni n a n dr e a c hf o r y o u r t o e s , c r e a t i n ga “ V ”s h a p ewi t hy o u r b o d y . C a r e f u l l y l o we r d o wna n dr e p e a t .

Mo d i f i e dV U p sa r ej u s t as t a n d a r d s i t u pwi t hy o u r f e e t f l a t o nt h ef l o o r a n da r msr e a c h i n go v e r h e a d . C o me a l l t h ewa yu pi n t oas e a t e dp o s i t i o n wi t ha b si n , t h e ns l o wl yl o we r b a c k d o wn . Y o uma ya l s of o l dy o u r a r ms a c r o s sy o u r c h e s t i f y o ua r en o t y e t a b l et od ot h ef u l l s i t u po ny o u r o wn .

S t a r t i n gi ns t a n d i n gp o s i t i o n , p l a c ey o u r h a n d so nt h ef l o o r s h o u l d e r wi d t ha p a r t . K e e p i n gy o u r a b se n g a g e d , s t e po r j u mpb a c ki n t oap l a n kp o s i t i o n( N o t e : T od oaf u l l c o mp e t i t i o nb u r p e e , q u i c k l ya n dc a r e f u l l yl o we r y o u r b o d ya l l t h e wa yd o wnt ot h ef l o o r a t t h i s p o i n t ) , t h e ns t e po r j u mp b a c kt os t a n d i n g . T r yn o t t o l e t y o u r k n e e sf l a r eo u t t o t h es i d e s . P l a n t y o u r h e e l s& d r o py o u r h i p sa sy o ul i f t i mme d i a t e l yi n t oav e r t i c a l j u mpf r o mh e r et h e nr e p e a t .

www. Go Su p e r Si s t e r s . c o m


S t a r t wi t hh a n d su n d e r y o u r h i p s . T u c k y o u r b e l l y b u t t o ni nt o wa r d sy o u r s p i n e , k e e py o u r l o wb a c ko nt h ef l o o r , a n dl i f t y o u r h e a du pa sy o ut i g h t e ny o u r a b s . S t a r t i n gwi t hb o t hl e g si nt h ea i r , f e e t f l e x e d , s l o wl ya l t e r n a t er i g h t a n dl e f t l e g s , l o we r i n ge a c hh e e l d o wno n l ya s l o wa sy o u ʼ r ea b l et oma i n t a i ny o u r l o w b a c kc o n t a c t wi t ht h ef l o o r a n da b si n . E a c hl e gc o u n t sa s1r e p .

S t a r t i n gi nas e a t e dp o s i t i o n( wi t ho r wi t h o u t al i g h t d u mb b e l l ) , s i t u pt a l l wi t hy o u r c h e s t u pa n da b si n . K e e py o u r s h o u l d e r sb a c k . Y o u r l e g sc a ne i t h e r b ei n“ t a b l e t o p ”p o s i t i o n ( s h o wnh e r e )o r d o wnwi t hf e e t p l a n t e do n t h eg r o u n d . K e e p i n gg o o dp o s t u r e , t a pt h e f l o o r o ne a c hs i d ewi t hy o u r we i g h t ( o r t a p c l a s p e dh a n d si f u s i n gn owe i g h t ) . E a c ht a p c o u n t sa s1r e p .

I nap l a n kp o s i t i o n( s h o u l d e r so v e r wr i s t s , a b si na n db a c kf l a t ) , a l t e r n a t e t a p p i n gy o u r r i g h t a n dl e f t f o o t a si f y o uwe r ec l i mb i n gamo u n t a i n . D o n ʼ t l e t y o u r h i p sr i s eu ph e r e . E a c ht a p c o u n t sa s1r e p .

S t a r t i nal y i n gp o s i t i o n , b e l l y b u t t o nt u c k e di nt o wa r d sy o u r s p i n e . Wi t hc h i ns l i g h t l yt u c k e da n df i n g e r sl i g h t l yh o l d i n g y o u r h e a dt oh e l ps u p p o r t y o u r n e c k , b r i n gy o u r l e f t e l b o wt o t a py o u r r i g h t k n e ea sy o u r l e f t l e ge x t e n d s . K e e py o u r s h o u l d e r sa n dh e a do f f t h ef l o o r a sy o ua l t e r n a t es i d e s( r i g h t e l b o wt ol e f t k n e e ) . E a c ht a pc o u n t sa s1r e p .

www. Go Su p e r Si s t e r s . c o m


Complete Bikini Body Program:

Love Commands PDF, eBook by Scott Foster  

Discover the truth and the facts about Love Commands PDF, EBook by Scott Foster. Happy reading :) ➽➽➽ Click "SHARE" » "DOWNLOAD" to read the...

Love Commands PDF, eBook by Scott Foster  

Discover the truth and the facts about Love Commands PDF, EBook by Scott Foster. Happy reading :) ➽➽➽ Click "SHARE" » "DOWNLOAD" to read the...

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