Lift Your Spirit

Lift Your Spirit
Superman
Strengthens entire back and buttocks.


A. On a yoga mat or a carpeted area, lie facedown on the floor with your arms extended overhead, elbows by your ears. Rest your forehead on the floor. (If this is uncomfortable, place a towel under your forehead.) Adjust your feet so they're about hip– or shoulder–width apart.


B. Lift your right arm several inches off the floor. At the same time, lift your left leg several inches off the floor. Reach through each limb, making your body as long as possible, and hold for 2 to 3 seconds.

C. Lower both arm and leg and repeat with the opposite arm and leg to complete one repetition. Continue alternating.
Do 2 to 3 sets of 8 to 12 repetitions.

Push–Up
Strengthens chest, arms, and core.


A. Come to your hands and knees on the floor. Align your wrists with your shoulders, keeping your elbows close to your body. Point your fingers forward. Place your knees farther back than your hips so your weight is shifted to your upper body; keep your back straight and your head in line with your spine. (Inset: For more of a challenge, extend your legs straight, lift your knees off the floor, and support yourself on your hands and toes.) Contract your abdominals.




B. Slowly bend your elbows and lower to the floor, going as low as you can without letting your back arch or hips sag. Push back to starting position and repeat. (Inset: If your legs are straight, slowly lower yourself toward the ground, moving your chest, torso, and hips as one unit.)
Do 2 to 3 sets of 8 to 12 repetitions.