The Physique 57 Solution (43 page)

From there, bend your knees in toward your chest and then press your legs straight out toward your point of control, tracing the same diagonal line every time.

Think of your body working like a rubber band in this one—as your heels press away, your core contracts deeper to stabilize the movement. Imagine that you’re pressing out everything you don’t want hanging out!

H. Fast Darts

Bring your knees over your hips. Your feet should be extended out in line with your knees, parallel to the floor, toes pointed.

Now press one leg at a time straight out, working for maximum extension and control from your core. Continue alternating legs—how fast can you go while keeping your form?

Be tenacious and bring your biggest energy here—finish this section stronger than you started!

Fierceness now! This is your last chance to attack your abs! Our Curl series is where everything comes together to engage your entire waistline for the ultimate middle meltdown. Your spine is now moving in all directions—lateral, flexion, extension—to target all four sets of abs from every possible angle, and you’re squeezing the ball to tap the deepest layers of the abdominal wall. So put on your favorite song and give this section your all. This is where you’ll earn your human Spanx!

Sit against the edge of your cushion or towel with your knees bent at 90-degree angles, feet flat on the floor.

Take your hands to your outer thighs and hold on gently, then roll your torso down until your shoulder blades hover just off the cushion. This is your starting position.

You want to maintain a concave feeling in your core during all of these exercises—pull your navel in down toward your spine at all times.

A. Curl-Ups with Ball

Squeezing the ball between your inner thighs, press your feet into the floor. Extend your arms straight along the outsides of your thighs.