The 8-Hour Diet (31 page)

Get down on all fours, with your hands and knees on the floor. Now raise your knees off the floor an inch or two. Without changing the posture of your lower back, “hop” your feet off the floor and to the right. (Imagine there’s an imaginary line that you’re hopping over.) Then immediately hop to the left. Continue hopping back and forth, keeping your hips and shoulders square throughout the exercise. The key is to keep most of your weight on your shoulders to allow a smooth transfer from side to side.

MAKE IT HARDER

Increase the height and distance of each hop.

EXERCISE 7a

Stand with your feet about hip-width apart. Take a big step to your left, lowering your body by pushing your hips back and bending your left knee until your thigh is close to parallel to the floor. (Don’t let your right foot rise off the floor.) Return to the starting position, then repeat the movement to your right.

EXERCISE 7b

Assume a standard pushup position. Lift your right foot, bend your knee, and try to touch your knee to your right elbow. Return to the starting position and repeat with your left leg. That’s 1 rep.

MAKE IT HARDER

Do a pushup as you perform the knee-to-elbow touch, as shown in the bottom photograph.

EXERCISE 8a

Assume a pushup position, your arms straight. In one movement, lift your right hand and rotate the right side of your body upward, until you’re facing sideways. Your arms and body now form a T. Reverse the move and repeat, this time rotating your left side. Note: Keep your hips raised and your body in a straight line as you rotate.

MAKE IT HARDER

Do a pushup between each rotation.

EXERCISE 8b

Lie on your back with your knees bent and feet flat. Place your arms at an angle out to your sides, palms down. Raise your hips so your body is straight from shoulders to knees. Pause for 1 to 2 seconds, lower your hips to the floor, and repeat.

MAKE IT HARDER

Place your fingertips on your forehead.

EXERCISE 9a

Assume a pushup position with your arms completely straight. Your body should form a straight line from your head to your ankles. Without allowing your hips to sag, lift your right foot off the floor and do a pushup. Return to the starting position, and repeat with your left leg. Alternate back and forth for the duration of the set.

MAKE IT EASIER

Skip the pushup and simply hold the up position of the exercise while doing the alternating leg lifts.

EXERCISE 9b

Stand with your feet beyond shoulder-width apart. Push your hips back and bend your knees to lower your body as far as you can without losing the natural arch of your spine. Now push yourself back to the starting position. As you rise up, pivot your feet and rotate your torso to the right. Reverse the movement, and then rotate to your left. Continue to alternate back and forth.

MAKE IT HARDER

Increase the speed at which you perform the movement, while staying under control.

EXERCISE 10a

Begin in a pushup position but move your feet hip-width apart and forward, and raise your hips so your body almost forms an upside-down V. Lower the front of your body down and forward until your chin nears the floor. Then squeeze your glutes and lower your hips as you straighten your arms and raise your head and shoulders toward the ceiling. Now push your hips back up into the upside-down V and repeat.

MAKE IT EASIER

Simply move back and forth from the upside-down V position to the standard starting position of a pushup.

EXERCISE 10b

Stand with your feet hip-width apart and place your hands behind your head, flaring your elbows and squeezing your shoulder blades back and down. Squat as far down as you can and walk forward and backward without raising or lowering your hips.

EXERCISE 11a