Exercises with Core Sliders 40+ Exercises to Strengthen your Core & Sculpt your Mid-section using Gliding Discs 9798639925696

Table of contents :
An Introduction to Core Sliders
Core Slider Basics
Warm-Up Exercises
Exercises for Beginners
Mountain Climbers
Arm Abduction with Imprinting
Arm Abduction with Abdominal Crunch
Side Crunches
Double Knee Tucks
Sliding Lateral Lunge
Reverse Sliding Lunge
Pikes
Diagonal Mountain Climbers
Superman Mountain Climber
Double Arm Slides
Alternate Push Away
Chest Flys
Alligator Walk
Reverse Plank Leg Abduction
Reverse Table Top Leg Extension
Bridge Lift Flow
Sled Push
Intermediate Exercises
Arm Abduction, Abdominal Crunch with Leg Raise
Side Crunches without Support
Bridging Hamstring Curls
Staggered Push-Ups
Sliding Archer Push-Ups
Kick Outwards From Tall Plank
Side Cross Lunge Flow
Inward Circles
Dynamic Sumo Squats
Single Arm Slide
Advanced Exercises
Double Lunge
Running Push-Ups
Grasshoppers
Plank Jacks
Glide Burpee
Outward Circles
V-Ups Back Circles
V-Ups Back Circles with Leg Extension
Mountain Climbers & Superman Sliders Drill
Side Plank Slide
One Legged Curl
Plank Kick Out
Ski
Arm Circle Slider
Heel Glides
Cool-Down Exercises
Importance of Diet
Training Regimes
Bonus

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FITNESS SUTRA EXERCISES WITH CORE SLIDERS 40+ Exercises to Strengthen your Core & Sculpt your Mid-section using Gliding Discs

Dr. Monika Chopra www.fitness-sutra.com

© Dr. Monika Chopra, 2020 Published by FitSutra Wellness Pvt Ltd, 33, Prachi Residency, Baner Rd., Pune-411045, India

No part of this book may be reproduced, transmitted, or utilized in any form or by any means, electronic or mechanical including photocopying or recording or by any information storage and retrieval system, without written permission from the author. Although I am a Physiotherapist (PT, for those of you in the USA) and a trained Yoga teacher, my suggestions through this book do not establish a doctor-patient relationship between us. This book is not intended to be a substitute for the medical advice of physicians. You should regularly consult a physician in matters relating to your health particularly with respect to any symptoms that may require diagnosis or medical attention. I advise you to take full responsibility of your safety and be aware of your physical limits. Before practising the exercises described in this book, be sure that your equipment is well maintained. Do not take risks beyond your level of flexibility, aptitude, strength, and comfort level. This is a work of nonfiction. No names have been changed, no characters invented and no events fabricated. The information provided within this Book is for general informational purposes only. While I have tried to keep the information up-to-date and correct, there are no representations or warranties, expressed or implied, about the completeness, accuracy, reliability, suitability or availability with respect to the information, products, services, or related graphics contained in this book for any purpose. Any use of this information is at the reader's own responsibility. I do not assume and hereby disclaim any liability to any party for any loss, damage, or disruption caused by errors or omissions, whether such errors or omissions result from negligence, accident, or any other cause.

Contents An Introduction to Core Sliders Core Slider Basics Warm-Up Exercises Exercises for Beginners Mountain Climbers Arm Abduction with Imprinting Arm Abduction with Abdominal Crunch Side Crunches Double Knee Tucks Sliding Lateral Lunge Reverse Sliding Lunge Pikes Diagonal Mountain Climbers Superman Mountain Climber Double Arm Slides Alternate Push Away Chest Flys Alligator Walk Reverse Plank Leg Abduction Reverse Table Top Leg Extension Bridge Lift Flow Sled Push Intermediate Exercises Arm Abduction, Abdominal Crunch with Leg Raise Side Crunches without Support Bridging Hamstring Curls Staggered Push-Ups Sliding Archer Push-Ups Kick Outwards From Tall Plank Side Cross Lunge Flow Inward Circles Dynamic Sumo Squats Single Arm Slide Advanced Exercises Double Lunge

Running Push-Ups Grasshoppers Plank Jacks Glide Burpee Outward Circles V-Ups Back Circles V-Ups Back Circles with Leg Extension Mountain Climbers & Superman Sliders Drill Side Plank Slide One Legged Curl Plank Kick Out Ski Arm Circle Slider Heel Glides Cool-Down Exercises Importance of Diet Training Regimes Bonus

CHAPTER 1 An Introduction to Core Sliders What Are Core Sliders? Core sliders are handy, affordable, light weight, simple to use and easy to transport props, which can be incorporated in your standard weight training, mobility and core strengthening exercises making them more challenging. As the core muscles stay engaged while moving through the movements; exercises with core sliders improve the strength of core. Exercises in motion also help to improve body balance.

Surfaces of Core Sliders Typically core sliders have two distinct surface finishes. Soft surface on one side (like fabric or foam) and Hard surface on the other (like plastic). The up surface depends upon the flooring that you are going to use your slider on. The whole purpose of the sliders is to reduce the friction between your body part & the floor. So if you are working out on hard floor (wooden flooring, tiles etc.) then you put the soft side down. However if you are working out on soft surface (carpet, grass etc.) then you should put the hard side down.

Size & Shape of Core Sliders Most core sliders measure about 7” in diameter, although I find 9” to be better. At 9”, your foot can move slightly over the disc but still it would not directly touch the floor and break your rhythm. The colours & shapes vary by the manufacturer, though neither of these are of any consequence in your exercising experience. The quality of surfaces matter though. I prefer microfiber cloth on the soft side and solid PVC / ABS plastic on the hard side. In fact you can make your own core sliders. On hard floor, just replace the sliders in all the exercises in this book with a pair of hand towels. Similarly on soft floors, you can use something stiff like plastic plates. In most of the

cases, the suggested replacements would do just fine. With just your body and your sliders you’re not too far from the gym.

Why Exercise with Core Sliders? The core slider exercises mostly fall in closed kinetic chain exercise category. Closed chain exercises are those in which your hands or feet are in contact with the surface on which you are exercising. These exercises include movements that are more functional in day to day life, whether its sports or daily life activities. As the load is distributed with nearby muscles these exercises are safer.

Benefits of Workout with Core Sliders Here are some more benefits of training with core sliders. 1. 2. 3. 4. 5.

They are most effective in core strengthening exercises. They can be used anywhere – home, office and outdoors. They are portable and storable. They take up little space, especially when compared to gym equipment. They are extremely cost effective alternative to purchasing bulky gym equipment or taking expensive gym memberships. Core sliders are more versatile as they don’t work against force of gravity. They are able to provide freer range of motion.

What to Expect from this Book In this book, through step by step instructions, I will guide you to the safe and effective methods of using core sliders. Emphasis will be laid on the proper start position and correct movement of the particular body part for the desired results. I will also guide you to beginners and advanced training regimes which will help you to set desired goals.

CHAPTER 2 Core Slider Basics Core and Core Engagement Core is the group of muscles in your abdomen, lower back and pelvic region. Core strength determines how your pelvic region, waist and abdomen functions and looks.

A strong core stabilizes your abdomen, lower back and pelvic region, strongly improving your movement patterns and preventing low back pains.

Core is the most important group of muscles in your body for standing upright, walking, running, maintaining a good posture and generally getting around. Strong core and balance is must for optimal athletic performance,

whether it is for competitive, recreational or daily life activity purpose.

Core Engagement 1. Pull the tail bone down. Tail bone should be in a slight extension. Low back should be with natural lumbar curve. In the below illustration, only the first one is correct.

In the second illustration, the tail bone is pointing behind with low back in hyper extension. And in the third illustration, the tail bone is pointing forward (over tucking of tail bone) with low back flattened. Both second and third postures are wrong and can lead to severe back problems. 2. Pull up top of your head. Stand tall, maintaining the natural curves of your spine.

3. Pull up the transverse abdominis muscle as you pull naval to spine.

Transverse abdominis acts like a hammock for your abdominal region. As you pull it up trying to zip up from pubic bone to naval and take naval in, the abdominal region becomes strong.

What not to do in Core Engagement • •

Never crunch your abdomen too tight while engaging the core. Do not hold your breath as you take naval to spine.

Practicing Core Engagement in Standing Stand tall with feet hip width distance apart. Pull the tail bone down as you slightly contract gluteal muscles and fill lower back by pressing naval to spine as you exhale. Pull yourself tall up from top of head while doing this. Keep breathing as you hold the body in this position.

Practicing Core Engagement in Lying Lie down on your back with leg in 90-90 position, hip width distance apart. Imprint your lower back, taking your naval to spine as you exhale. Keep breathing in this position.

Do’s And Don’ts for Core Slider Exercises Do’s Perfect the core engagement before you start with core slider exercises. Have perfect exercise form as described in this book. Keep a neutral spine by engaging the core muscles throughout the movement. Strengthen all aspects of core: anterior, posterior, rotational and lateral. Include Core stability component with anti-rotational movements. Train your body for a particular game or activity with specific sets of core slider exercises. Incorporate core training into circuit training — lower body movement, upper body movement and core exercise. Modify the exercise to meet your fitness level and physical limitations. For example, a tall plank can be modified to plank on feet or knees. You may also reduce the number of reps or duration of the exercise depending on your fitness level. (Progressions to exercises are mentioned in the book for your ease, to follow)

Warm up your body before workout with the warm up exercises. Cool down at end the workout session with stretches mentioned in the book. Don’ts Perform more advance exercises that you are not ready for yet. Hold the breath while performing core exercises. Focus on only one aspect of core. Fatigue the core so much that it hinders with the other movements like squat, deadlifts.

Bonus I hope you are finding this book useful and are ready to start with the exercises. I have also created easy to use quick reference charts of the regimes (beginners / advanced), suggested in the last chapter of this book. These can be downloaded as ready printable files from http://www.fitness-sutra.com/go?id=160640 You can also subscribe to my mailing list to get more tips & motivation to do these exercises. To top it all, you would get a chance to download a FREE copy of the book when I come out with a revision.

CHAPTER 3 Warm-Up Exercises To stay safe and prepare your body for exercises you should always do some warm ups before the core slider exercises. The warm up exercises help to increase the temperature and loosen the muscles before the heavy body muscle work. Warm ups improve the body performance and prevent injuries. These exercises should be dynamic exercises like skipping, jogging at a place, chest expansion & rotations. About 5 minutes’ warm ups are enough to make your cardiovascular system ready. The following warm up exercises are good to prepare your body for intense workout (Do 10 repetitions per exercise). 1. Neck Rotations:

Stand tall with your chin parallel to the ground. Exhale and take your chin to the chest. Inhale, rotate your neck and take your chin towards the left shoulder (look over your left shoulder). Exhale and get your chin back to the chest position. Inhale, rotate your neck and take your chin to the right shoulder (look over your right shoulder). Get your chin back to the chest position as you exhale. Move your chin up to the start position as you inhale. Repeat 3 times. 2.

Shoulder Backward Rotations:

Stand tall with chin parallel to the floor and shoulders facing forward. Take your shoulders forward. Start rotating the shoulders taking them up and behind. Get your shoulder-blades together as you move the shoulders behind. Get shoulders back to the start position. Repeat this sequence 10 times. 3.

Shoulder Forward Rotations:

Stand tall with chin parallel to the floor and shoulders facing forward. Take your shoulders behind, getting your shoulder blades together. Continue

rotating the shoulders taking them up and forwards. Get shoulders back to the start position. Repeat this sequence 10 times. 4.

Chest Expansions:

Stand tall with chin parallel to the floor and shoulders facing forward. Raise your arms to the shoulder level and take them back opening the chest. Repeat 10 times. 5.

Torso Rotations:

Stand tall with feet hip width distance apart. Place your hands on the waist and rotate your trunk clockwise. Repeat 10 times. Then rotate your trunk anti-clockwise. Repeat 10 times. 6.

Arm Rotations:

Stand tall with your feet hip width distance apart. Raise your arms to the side at shoulder level. Make circles with your arms moving them clockwise and anti-clockwise. Repeat 10 times in each direction. 7.

Side Arm Raises:

Stand tall with your feet hip width distance apart. Raise your both arms sideways up, 10 times. 8.

Sideward Bending:

Stand tall with your feet more than hip width distance apart, hands placed on the waist. Start bending side to side. Repeat it 10 times. 9.

Torso Swings:

Stand tall with feet more than hip width distance apart. Bend forward at the waist with hands stretched to the sides. Start swinging at the torso reaching opposite hand to the foot. Repeat alternately on both sides, 10 times 10.

Lunge:

A. Come in a downward dog pose.

B. Take your right knee towards nose and step your right foot between hands to come in a lunge. The knee angle should not go below 900 though.

C. Reverse the movement and repeat on the other side.

11.

Hip Rotation

Lift your right leg and balance your body on the left foot. Rotate your leg at the hips in clockwise direction, 10 times. Next rotate it in reverse direction 10 times. Repeat with the other leg. 12.

Jog on Spot

Jog on the spot. Try to lift your legs high enough to make your thighs parallel to the ground. Do 20 jogs of each foot. 13.

Side to Side Hop

Balance yourself on one foot with the other leg raised high. Hop on the raised leg side, bringing that one down and raising the other leg up simultaneously. Repeat this 20 times.

“Strength and growth come only through continuous effort and struggle.” – Napoleon Hill

CHAPTER 4 Exercises for Beginners Mountain Climbers

Effect: This exercise strengthens core, hip flexors, extensors and upper body. It improves flexibility & mobility of the lower body.

Start Position: Tall plank position with hands under the shoulders. Toes are placed on sliders, hip width distance apart. Steps: 1. Do alternate knee flexion movement bringing knee to chest. Tuck in your abs while doing this exercise, activating deepest abdominal layer called transverse abdominis. Activate hip & knee flexors while taking knee to chest. 2. Repeat 10 times on each side. Fine Tips: 1. Keep your core engaged and arms extended with hands under the shoulders, throughout the movement. 2. Exhale as you take knee to chest and inhale while extending the legs.

Arm Abduction with Imprinting

Effect: mobility.

This exercise improves core strengthening and arms’

Start Position: Lie down on your back with legs bent, arms by your side and hands placed on the sliders. Steps: 1. Imprint your back (i.e. press down on the floor with the small of your back) and slide your hands up pushing into the sliders, taking your arms outwards and up. 2. Reverse the movement bringing the hands back to the start position and release the imprint. 3. Repeat it 10 times. Fine Tips: 1. Exhale as you imprint and inhale while releasing the imprint. 2. Keep breathing as you maintain the imprint.

Arm Abduction with Abdominal Crunch

Effect: mobility.

This exercise improves core strength and arms

Start Position: Lie down on your back with legs bent, arms by your side and hands placed on the sliders. Steps: 1. Slide your arms up as you imprint your back in the floor. 2. Get the arms back to the start position while doing the

abdominal crunch. 3. Release the crunch and come back to start position, releasing the imprint. 4. Repeat the sequence 10 times. Fine Tips: 1. Exhale as you imprint and inhale while releasing the imprint. 2. Keep breathing throughout the movement. 3. Keep the naval pulled in towards spine as you do the crunch.

Side Crunches

Effect: This exercise improves mobility of the arms. It strengthens arms abductors, adductors and stretches latissimus dorsi muscles. It works on core strengthening. Start Position: Side sitting position with one hand placed on the slider and other hand resting in front of the body, supporting it. The legs are kept bent, upper leg resting on the lower leg. Steps:

1. Slide the right hand as far as possible in side sitting position. The left hand is placed in front of the torso, supporting it. 2. Slowly slide back the right hand to the start position as you return to the side sitting position. 3. Repeat this movement 10 times. 4. Repeat 10 times on the other side. Fine Tips: 1. Keep your core engaged throughout the movement. 2. Engage your arm abductors and adductors as you slide the hand out and back in.

Double Knee Tucks

Effect: This exercise improves strength of core, hip flexors, extensors and upper body. It improves flexibility and mobility of the lower body. Start Position: Tall plank position with toes placed on sliders, hip width distance apart and hands under the shoulders. Steps: 1. Engage your abdominals and pull knees towards your chest, flexing hips and knees. Tuck in your abdomen while doing this

exercise, activating deepest abdominal layer called transverse abdominis. Activate hip & knee flexors as you pull knees towards the chest. 2. Slide the feet back to start position. 3. Repeat the sequence 10 times. Fine Tips: 1. Keep your core engaged and arms extended with hands under the shoulders, throughout the movement. 2. Exhale as you take knee to chest and inhale while extending the legs.

Sliding Lateral Lunge

Effect: This exercise helps to improve the strength and flexibility of lower body. It improves hip mobility and core stability. Start Position: ground.

Stand tall with one foot on the disc and other planted on the

Steps: 1. Initiate the movement by sliding the foot on the sliders to the side as you push the hip behind, lowering hips down and bending the other knee. Stretch your arms forward as you do this movement. 2. Take the sliding foot to the side as much is possible without letting the other knee go down beyond 90 degrees. 3. Stand up by pulling your foot back to the starting position. 4. Repeat it 10 times. 5. Switch the side and repeat 10 times on the other side. Fine Tips: 1. The movement should be done by pushing the hip backwards and not jutting the other knee forward. 2. Do not allow the knees to cave in. 3. The bent knee should not cross the toes line in front. 4. Never let the heel of the foot loose contact with the floor as you get into lunge.

Reverse Sliding Lunge

Effect: This exercise improves strength and endurance in lower body. It improves hip flexibility and mobility. It builds stability in the core and hip flexors throughout the range of motion. Start Position: Stand tall with one foot placed on the slider, feet shoulder width apart. The hips and shoulders should be squared (facing forward). Steps: 1. Slide your foot placed on the slider straight behind, lowering the hips down, till your front knee bends to 90 degrees. 2. Slide the foot back to start position. 3. Repeat it 10 times. 4. Repeat 10 times on the other side. Fine Tips: 1. Keep your torso tall and shoulders and hips squared throughout the movement. 2. The movement should be initiated through the hip. 3. Do not let the knees cave inward as you do the movement.

Pikes

Effect: This exercise strengthens hip flexors, core and upper body. It improves mobility & flexibility of lower body. Start Position: on the sliders.

Tall plank position with hands under the shoulders and toes

Steps: 1. Keeping knees straight pull the sliders up, moving toes towards the chest, shooting butt straight towards the ceiling.

2. Reverse the movement and come to the start position. 3. Repeat it 10 times. Fine Tips: 1. Keep your core engaged throughout the movement. 2. Engage the hip flexors and abdominal muscles while flexing the hips and pushing them up towards the ceiling. 3. Do not bend the elbows and keep the hands planted throughout the movement.

Diagonal Mountain Climbers

Effect: This exercise improves strength of core and upper body. It works on mobility & flexibility of the lower body. It strengthens hip internal rotators and abdominal obliques. Start Position: Tall plank position with hands under the shoulders. Toes are placed on sliders with feet hip width distance apart. Steps: 1. Do knee flexion movement bringing right knee to left elbow. 2. Reverse the movement and return to the start position.

3. Repeat the movement in opposite side, bringing left knee to right elbow. 4. Repeat alternately 20 times. Fine Tips: 1. Tuck your abdomen in while doing this exercise, activating abdominal obliques. 2. Get internal and external rotators into action as you get knee towards opposite elbow. 3. Keep your hands planted and elbow straight throughout the movement.

Superman Mountain Climber

Effect: Improves strength of core and upper body. Works on mobility of the lower body. Strengthens hip flexors, hip external rotators and abdominal obliques. Start Position: Tall plank position with hands under the shoulders. Toes are placed on sliders with feet hip width distance apart. Steps:

1. Alternatively pull the right knee outside your right elbow and left knee outside your left elbow keeping your abdomen tucked in. 2. Repeat alternately 20 times. Fine Tips: 1. Tuck your abdomen in while doing this exercise, activating abdominal obliques. 2. Get hip flexors and external rotators into action as you get knee towards elbow. 3. Keep your hands planted and elbow straight throughout the movement.

Double Arm Slides

Effect: This exercise strengthens the core. It improves mobility of upper body, strengthening arms extensors and flexors. Start Position: All fours position with your hand on sliders, shoulder width apart and knees hip width apart. Steps:

1. Slide your hands upwards, keeping the arms straight, bringing the torso towards the floor. 2. Pull the sliders back, keeping arms straight, coming back to the start position engaging the abdominal muscles. 3. Repeat it 10 times. Fine Tips: 1. Keep your core engaged throughout the movement. 2. Engage your triceps, upper back and abdomen muscles while doing the movement.

Alternate Push Away

Effect:

This exercise improves strength and stability of whole body. It

works on upper body mobility. Start Position: Tall plank position with your hands placed on the sliders, under the shoulders and balls of feet planted on the floor, hip width distance apart. Steps: 1. Lower your torso towards the floor as you slide the left hand up. 2. Bring the hand back to the start position, doing a push up. 3. Repeat the sequence on the right side. 4. Repeat 20 times alternately on both sides. Fine Tips: 1. Keep your core engaged throughout the movement. 2. Engage the triceps, upper back and chest muscles while doing the movement.

Chest Flys

Effect: This exercise improves strength and stability of whole body. It works on upper body mobility. Start Position: Tall plank position with your hands placed on the sliders, under the shoulders and balls of feet planted on the floor, hip width distance apart. Steps: 1. Slide your hands apart till your elbows and shoulders are in one line sideways. As you slide the hands, lower your torso towards the floor, getting it parallel to the floor. 2. Bring the hand back to the start position, pushing your torso back to tall plank position. 3. Repeat the sequence 10 times. Fine Tips: 1. Keep your core engaged throughout the movement. 2. Engage your triceps, biceps, chest and upper back muscles while sliding hands.

Alligator Walk

Effect: This exercise improves cardiovascular endurance. It works on full body strengthening. It improves core stability and upper body mobility. Start Position: Tall plank position with ball of feet on the sliders, hip width distance apart and hands planted under the shoulders. Steps: 1. Start walking with your hands, keeping elbows straight. Slide the feet placed on sliders along. 2. Repeat this movement for 2 minutes. Fine Tips: 1. Keep your core engaged throughout the movement.

2. Keep your arms straight throughout the movement.

Reverse Plank Leg Abduction

Effect: This exercise strengthens the back and core muscles. It opens up the chest. It improves mobility and strength of legs specifically targeting hip abductor and adductor muscles. Start Position: Reverse plank position with your upper body propped up on the extended arms, hands under shoulders. Your shoulders, hips and heels should be in one line, heels placed on the sliders.

Steps: 1. Start sliding your heels apart and take them as far as you can, without arching your torso. 2. Reverse the movement and slide the heels back to the start position. 3. Repeat it 10 times. Fine Tips: 1. The movement should be slow and controlled. 2. Keep your core engaged throughout the movement. 3. Push your heels into the sliders as you adduct and abduct the legs, engaging the muscles on inner side of legs while getting legs together and outer side while sliding them apart.

Reverse Table Top Leg Extension

Effect: This exercise strengthens the back and core muscles. It opens up the chest. It improves mobility and strength of legs specifically targeting leg flexors and extensors. Start Position: Reverse table top position with your upper body propped up on the straight arms, hands under the shoulders. Your heels are placed on the sliders, hip width distance apart, under the knees. Steps:

1. Slide the left heel away from the body keeping the hands and right heel static. 2. Reverse the movement and slide it back to the start position. 3. Repeat on the right side. 4. Repeat alternately on both sides 10 times. Fine Tips: 1. Keep your core strong throughout the movement. 2. Engage hamstring muscles while moving leg.

Bridge Lift Flow

Effect: This exercise improves core strength and stability. It works on mobility and flexibility of lower limbs. Start Position: Lie down on your back with legs bent, feet placed on the sliders, hip width distance apart and arms by your side. Steps: 1. Raise your hips up keeping your abdomen tucked in and come into the bridge pose.

2. Slowly lower down the hips and extend the legs long. 3. Pull the legs back as hamstring curls. 4. Repeat the above sequence 10 times. Fine Tips: 1. Keep your core engaged throughout the movement, 2. Slide your feet back, bending the legs, engaging the hamstring muscles.

Sled Push

Effect: This is a cardiovascular exercise. It Works on strengthening of upper body and core. It improves mobility of lower body. Start Position: All fours position with elbows straight and hands placed on the sliders, shoulder width apart. Steps:

1. Start running in the all fours position as you slide the hands forward. 2. Do it for 1 minute. Fine Tips: 1. Keep your core engaged throughout the movement. 2. Keep your arms straight throughout the movement.

“I hate every minute of training. But I said, don’t quit. Suffer now and live the rest of your life as a champion.” – Mohammad Ali

CHAPTER 5 Intermediate Exercises Arm Abduction, Abdominal Crunch with Leg Raise

Effect: This exercise improves core strength and arms mobility. It strengthens hip flexors. Start Position: Lie down on your back with legs bent at 90 degrees, feet placed on the floor, hip width distance apart, arms by your side and hands placed on the sliders. Steps: 1. Imprint your back and slide your arms up. 2. Get the arms back to the start position while doing the abdominal crunch and raise your left leg straight up. 3. Get your leg down as you release the abdominal crunch and come back to start position with arms by your side. 4. Repeat this sequence alternately 10 times with both legs. Fine Tips: 1. Keep your core engaged throughout the movement. 2. Keep breathing throughout the movement. 3. You can make this exercise more challenging by raising both legs straight up while doing abdominal crunch as shown in last illustration on left page.

Side Crunches without Support

Effect: This exercise improves mobility of the arms. It strengthens arms abductors, adductors and latissimus dorsi muscles. It works on core strengthening. Start Position: Side sitting position with lower hand placed on the slider and upper hand resting on the side of the body. The legs are kept bent, upper leg resting on the lower leg. Steps: 5. Slide the lower hand as far as possible in side sitting position. 6. Slowly slide the lower hand back to the start position, as you return to the side sitting position. 7. Repeat this movement 10 times. 8. Repeat on the other side. Fine Tips: 1. Keep your core engaged throughout the movement. 2. Engage your arm abductors and adductors as you slide the hand out and back in. 3. The movement can be made more challenging by raising up the extended upper leg and upper arm, as you do the movement. 4. The movement can be made even more challenging by extending upper arm overhead and keeping the extended upper leg raised up, as you do the movement.

Bridging Hamstring Curls

Effect: This exercise strengthens and stabilizes the core. It works on strengthening of low back, hip extensors & knee flexors. It improves mobility of lower body. Start Position:

Lie down on your back with your heels on core sliders, hip

width distance apart and arms by the side of the body. Steps: 1. Lift up your hips into a bridge and pull the heels towards the hips. 2. Slowly reverse the movement and lower your hips down. 3. Repeat the sequence 10 times. Fine Tips: 1. Keep your core engaged throughout the movement. 2. Activate the lower back muscles (erector spinae) and hip extensors (hamstrings) while bridging. 3. Engage knee flexors and hip extensors while doing hamstring curl. 4. Do not let your knees fall apart during the movement. 5. You may feel cramping in your hamstrings if they are particularly week or tight. Just take it easy in that case and slowly progress from 3 reps a day to higher number gradually as you built strength in your hamstrings. 6. The exercise can be made more challenging by folding arms across the chest during movement.

Staggered Push-Ups

Effect: This exercise improves core stability and strength. It works on strengthening of upper body. Start Position: Tall plank position with your hands placed on the sliders under the shoulders, shoulder width apart. Steps: 1. Slide your right hand up from the tall plank position. 2. Lower down from tall plank as you get the right hand back and slide the left hand up. 3. Push up into tall plank position as you alternate the hand

movements. Fine Tips: 1. Keep your core engaged throughout the movement. 2. Engage your triceps, biceps and chest muscles while doing the movements.

Sliding Archer Push-Ups

Effect: This exercise improves strength and stability of core. It strengthens shoulder abductors and chest muscles. It improves mobility of upper body. Start Position: Get into tall plank position with your hands placed on the sliders, shoulder width apart and feet hip width distance apart with ball of toes pushing into the floor.

Steps: 1. Slide your left arm to the side, as you lower yourself down from tall plank, getting your body parallel to the floor, taking most of upper body weight on right arm. 2. Slide your left arm back coming into tall plank position. 3. Repeat the above sequence on right side. 4. Repeat it 10 times on each side. Fine Tips: 1. Keep your core engaged throughout the movement. 2. Engage your triceps, biceps, shoulder abductors, upper back muscles and chest muscles while doing the movements.

Kick Outwards From Tall Plank

Effect: This exercise works on strengthening of hip abductors, hip adductors, upper body and core. It improves core stability and lower limb mobility. Start Position:

Tall plank position with ball of feet placed on the sliders,

hip width apart. Your hands are planted under shoulders, with arms straight. Steps: 1. Sweep your right leg outwards and sideways, keeping your core engaged. 2. Reverse the movement, getting foot back to start position. 3. Repeat on the left side. 4. Repeat 10 times on each side. Fine Tips: 1. Keep your core engaged and avoid arching of back during movement. 2. The hands are planted under the shoulders with elbows straight throughout the movement. 3. Avoid rotation of torso during the movement.

Side Cross Lunge Flow

Effect: This exercise works on strengthening and mobility of lower body. It improves core stability and endurance. Start Position: Stand on the sliders with feet more than hip width distance apart. Squat in this position with hand fisted, chest lifted and hips behind and down. Steps: 1. Slide left foot, cross it behind across the body midline as you bend the back knee. 2. Get the left foot back and come to centre squat. 3. Slide the right foot, cross it behind across the body midline as you bend the right knee. 4. Be in low position and bring rhythm in the movement as you alternately take the feet cross and behind. 5. Repeat 10 times on each side. 6. You can speed up or slow down as per your stamina. 7. Come to the start position. Fine Tips: 1. Keep your core engaged throughout the movement. 2. Do not let your front knee cross the toes ahead. 3. Do not rotate your torso during the movement. Keep your shoulders and hips squared throughout the movement.

Inward Circles

Effect: This exercise helps in improving the mobility of lower body. It improves the strength of upper body. It works on core strength and endurance. Start Position: Come in the table top position with ball of toes resting on the sliders, hip width distance apart. From this position lift the knees little up, hovering in the air. Steps:

1. Start drawing circles into midline, keeping your lower back strong and engaged, not letting it arch down. 2. Repeat 10 times. Fine Tips: 1. Keep your core engaged and torso parallel to floor throughout the movement. 2. Keep your hands planted under the shoulders and elbow straight throughout the movement.

Dynamic Sumo Squats

Effect: This exercise improves cardiovascular endurance. It works on strengthening and mobility of lower body. Start Position: apart.

Stand tall with your feet on the sliders, hip width distance

Steps: 1. Slide the sliders apart as you squat down, bending your knees to 90 degrees. Raise your arms forward, getting them to shoulder level, while squatting. 2. Reverse the movement and return to the start position. 3. Repeat it 10 times. Fine Tips: 1. Push into the sliders as you perform the movement. 2. Lower your hips down and behind and do not push knees forward as you squat. 3. Your knees should not cave in or cross the toes in front as you do the movement. 4. Keep your torso as tall as possible throughout the movement. 5. Keep your core engaged throughout the movement.

Single Arm Slide

Effect: This exercise strengthens the upper body. It works on mobility and flexibility of shoulders. It improves core stability and endurance. Start Position: Modified tall plank position (get into tall plank position and then lower the knees down) with hands placed on the sliders, shoulder width apart and elbows straight. Steps: 1. Lower your body down into a modified plank position.

2. Keeping the core strong and the right elbow tucked in by the side of the body, slide left arm up. 3. Pull the left arm back and raise the body back to modified tall plank position. 4. Repeat the sequence, sliding the right arm up. 5. Do 10 repetitions alternately on each side. Fine Tips: 1. Keep your core engaged throughout the movement. 2. Engage your triceps, biceps and chest muscles while doing the movements. 3. Keep your elbows tucked in by the side of your body as you get into modified plank position and do arm movements from there.

“I have evolved my own exercises, for the muscles I wish to keep firm, and I know they are right for me because I can feel them putting the proper muscles into play as I exercise.” – Marilyn Monroe

CHAPTER 6 Advanced Exercises Double Lunge

Effect: This exercise improves cardiovascular endurance. It works on mobility and strengthening of lower limbs. It improves core stability. Start Position: Stand tall with left foot placed on the slider, feet hip width apart and shoulders and hips squared (facing forward). Place your hands on the waist. Steps: 1. Slide your left foot forward, getting down into a lunge, till both the knees are at 90 degrees. 2. Reverse the movement, sliding the left foot behind, till knees are at 90 degrees, getting into reverse lunge. 3. Repeat this sequence 10 times. 4. Repeat on the other side. Fine Tips: 1. Keep pushing into the slider and keep your hips and shoulders squared throughout the movement. 2. Keep your torso tall and core engaged throughout the movement. 3. Do not let your knees cave in. 4. The knees should not bend beyond 90 degrees and the front knee should not cross the toes ahead, as you get into lunge.

Running Push-Ups

Effect: This exercise strengthens upper body. It improves mobility of lower body. It improves strength and stability of core. Start Position: Plank position with balls of feet placed on the sliders, hip width distance apart and hands under shoulders, shoulder width apart. Steps: 1. From plank position raise into tall plank position. 2. Alternately take your knee to chest and back, as you slide your feet up and down. Repeat it 4 times and return back to plank position. 3. Do push ups, by extending and flexing your elbows in plank position, 4 times. 4. Return back to tall plank. 5. Repeat above sequence 4 times.

Fine Tips: 1. Keep your core engaged and do not let your back arch throughout the movement. 2. Keep pushing balls of your feet into the sliders as you do the movement.

Grasshoppers

Effect:

This exercise strengthens the upper body. It works on stability

and strength of the core muscles. It improves the flexibility and mobility of lower body. Start Position: Tall plank position with ball of feet placed on the sliders, hip width distance apart. Steps: 1. Slide the left leg under the right leg and cross the body midline. 2. Take the left foot to the right side as far as you can, keeping the torso parallel to the floor. 3. Reverse the movement, bringing left foot back to the start position. 4. Repeat on the other side. 5. Repeat 10 times on each side. Fine Tips: 1. Keep your core engaged and torso parallel to the floor, throughout the movement.

Plank Jacks

Effect: This is an advanced progression of traditional plank jack that strengthens upper body, lower body and core muscles. It improves cardiovascular endurance. Start Position: Tall plank position with ball of toes resting on the slider disc, hip width distance apart. Steps: 1. From the start position slide your feet apart without moving

your torso. 2. Slide the feet back to the start position keeping torso static. 3. Do a push up. 4. Repeat the above sequence 10 times. Fine Tips: 1. Do not allow your torso to rotate as you take your legs outwards. 2. Movement of the discs should be initiated by pressing your toes forcefully into the floor. 3. Squeeze your abs and glutes to keep your body stable.

Glide Burpee

Effect: It is a full body cardiovascular exercise. It improves strength and mobility of upper and lower body. It Improves core strength and endurance. Start Position: apart.

Stand tall with your feet on the sliders, hip width distance

Steps: 1. Squat down and slide into a push up. 2. Reverse the movement and come back to the start position.

3. Repeat the above sequence 10 times. Fine Tips: 1. Keep your core engaged throughout the movement.

Outward Circles

Effect: This exercise strengthens upper body. It works on the mobility of hip joint. It improves the stability and endurance of core. Start Position: Tall plank position with the balls of feet placed on the sliders, hip width distance apart. Steps: 1. Start making outwards circles with your feet. Raise your hips up towards the ceiling as your feet come closer to the body 2. Repeat it 10 times. 3. Repeat 10 times in the other direction. Fine Tips: 1. Keep your core engaged, not allowing the back to sag, as you do the movements. 2. Push ball of your feet into the sliders as you do the movement.

V-Ups Back Circles

Effect: This exercise improves flexibility and mobility of shoulders. It improves core stability and endurance. Start Position: Sit on the floor with hips and knees bent at 90 degrees, back slightly tilted backwards, chest elevated, arms by your sides and hands placed on the sliders.

Steps: 1. Take your torso backwards keeping your shoulders behind, as you slide your hands further to the sides and up in a V, from the start position. 2. Return the hands back to the start position moving in outward circles. 3. Repeat it 10 times. Fine Tips: 1. The movement should be slow and controlled. Keep your arms straight with hands pushing into the sliders as you move them. 2. Keep your shoulders behind and core engaged throughout the movement.

V-Ups Back Circles with Leg Extension

Effect: This is a progression to V-Ups Back Circles exercise. It improves the stability and endurance of the core muscles. It improves the mobility and flexibility of shoulders. Start Position: Sit on the floor with hips and knees bent at 90 degrees, back slightly tilted backwards, chest elevated, arms by your sides and hands placed on the sliders at the sides, more than shoulder width apart. Steps: 1. Take your torso behind as you straighten your legs from the sitting position. Slide your hands up and out in a V as you do this movement. 2. Slide your hands back, moving in an outward circle, to the start position as you take your legs and torso back to the start position. 3. Repeat the movement 10 times. Fine Tips: 1. The movement should be slow and controlled. Keep pushing hands into the sliders as you move them. 2. Keep your shoulders behind and core engaged throughout the movement.

Mountain Climbers & Superman Sliders Drill

Effect: It is an effective cardiovascular exercise. It strengthens the core. It improves the strength and mobility of your lower body. Start Position: Tall plank position with hands under the shoulders, toes on sliders with feet hip width distance apart. Steps: 1. This drill is a combination of mountain climbers and superman sliders. 2. Do mountain climbers by sliding alternate foot straight up, taking knee to chest, 2 times each side. Follow it by superman sliders, sliding alternate foot outwards, taking knee to same side elbow, 2 times each side. 3. Repeat 4 sets of above sequence. Fine Tips: 1. Tuck your abdomen in while doing this exercise, activating abdominal obliques. 2. Engage hip flexors while doing mountain climbers and hip flexors and external rotators while doing superman sliders. 3. Keep your hands planted under shoulders and elbow straight throughout the movement.

Side Plank Slide

Effect: leg muscles.

This exercise works on strengthening of core, back and

Start Position: Side plank position with your body propped up on right elbow and side of right foot. Your right elbow is under your right shoulder, pushing into the floor. Right shoulder, right hip and right foot are in one line and the left foot is placed on the slider in front of the right foot. Left arm is raised up and above.

Steps: 1. Slide your left foot forward as you bring your left arm down trying to touch your left hand to the left foot. 2. Reverse the movement and come to the start position. 3. Repeat this movement 10 times. 4. Repeat the sequence on the other side. Fine Tips: 1. Keep your core engaged throughout the movement. 2. The supporting elbow and foot should remain stable throughout the movement.

One Legged Curl

Effect: This exercise works on strengthening of glutes, lower back extensors and hamstring muscles. It improves cores strength.

Start Position: Lie down on your back with left leg straight and raised off the floor and right leg’s heel on the slider. Steps: 1. Curl the right leg, sliding the right foot upwards by pushing into the heel, as you raise the hips into bridge position. 2. The left leg stays up. 3. Slowly reverse the movement as you slide the right heel back and lower down the hips to start position. 4. Repeat this sequence 10 times. 5. Repeat 10 times with the left foot on the slider and the right leg up. Fine Tips: 1. Keep your core engaged by tucking your abdomen in, tightening your glutes and avoid arching of the back throughout the movement. 2. The movement should be slow and controlled.

Plank Kick Out

Effect: This exercise improves core strength and stability. It stretches and strengthens trunk side muscles. It strengthens the upper body. Start Position: Tall plank position with the balls of feet placed on the sliders, hip width distance apart. The hands are planted on the floor, little wider than shoulder width. Steps: 1. Slide the feet together to the left side, as far as you can, as you keep the hands planted on the floor. 2. Reverse the movement and slide the feet to the right side, as far as you can. 3. Repeat this sequence 10 times. Fine Tips:

1. Keep your core engaged throughout the movement. 2. Keep your hands planted on the floor and arms straight throughout the movement. 3. Avoid twisting the torso and engage side trunk muscles as you do the movement. 4. Keep pushing into the sliders while doing movement. 5. The movement should be slow and controlled.

Ski

Effect: This exercise improves cardiovascular endurance. It works on lower limb mobility. It improves core strength and stability. Start Position: Stand tall with feet hip width distance apart, placed on the sliders. Clench your hands in front of your body. Steps: 1. Slide your right foot forward as you simultaneously slide left foot backwards. 2. Reverse the movement sliding right foot backwards and left foot forwards. 3. Repeat this alternately 10 times. Fine Tips: 1. Keep your body tall and core engaged throughout the movement. 2. Slide the feet as fast as you can, engaging hip flexors and extensors.

Arm Circle Slider

Effect: This exercise improves core strength and stability. It improves mobility and strength of upper body. Start Position: Tall plank position with hands placed on the sliders, shoulder width apart. Steps: 1. Start moving the right hand, placed on slider, in clockwise direction, making big circles on the floor. Keep the left hand planted under the shoulder on the floor as you do the movement. 2. Repeat it 10 times. 3. Repeat the movement on left side, 10 times. Fine Tips:

1. 2. 3. 4.

Heel Glides

Keep the core engaged throughout the exercise. Do not turn your torso as you do the hand movement. Keep the static arm planted firmly as you move the other hand. Keep your arms straight, as you do slow and controlled arm movement, engaging the shoulder muscles.

Effect: This exercise Improves core stability and strength. It improves mobility and strength of lower body. Start Position:

Long sitting position with heels placed on the sliders, hip

width distance apart and hands clenched in front of the torso. Steps: 1. Slide right foot towards right hip till your knee bends at 80 degrees. 2. Reverse the movement returning to the start position. 3. Repeat the movement on left side. 4. Repeat alternately 10 times on both sides. Fine Tips: 1. Keep your core engaged throughout the movement. 2. Engage your hip and knee flexors as you slide foot towards hip. 3. Keep the movement slow and controlled.

“It's not good to stretch when you're cold. Get your heart rate up, and once you finish, take time to stretch and let your body calm down.” – Ana Ivanovic

CHAPTER 7 Cool-Down Exercises Cool down exercises should always be performed after intensive workout to bring the body back to its normal state. Full body stretches are good cool down exercises. The body is in a very compliant state after exercises. Thus the stretches performed at this time also help to increase the flexibility of the body. Cool down stretch guidelines 1. Move into the stretched position (where you can feel slight tension) slowly. 2. Inhale and exhale deeply and slowly and let the stretching muscle relax. 3. Hold the stretch for 15 seconds and then slowly return to start position. 4. Perform each stretch twice. Some stretches which are very beneficial for the body are as follows: Upper Body Stretch 1. Triceps Stretch (Forward Arm Stretch):

Major muscles worked - rhomboids, deltoids and triceps brachii. Stand tall with your shoulders levelled and facing forwards and feet hip width distance apart. Extend your right arm to the side at shoulder level with palm facing forward. Move the arm forward and take it across the chest as if to wrap your chest with your arm. Bring the right hand around your left shoulder blade walking your fingertips towards your upper spine to the extent it is comfortable. Feel the stretch on the outside of your right arm, right shoulder and upper back. Breathe deeply into the thoracic spine and upper back, trying to release the stretching muscles. To increase the stretch you may give a slight push at the elbow of the wrapped arm, pulling it towards your chest. Relax. Repeat the above procedure for the left side 2. Pectoral Stretch (Backward Arm Stretch):

Major muscles worked - pectoralis major and deltoids. Stand tall with your shoulders levelled and facing forward and feet hip width distance apart. Extend your arms to the sides making a “T”. Bend your arms at the elbows and bring both hands behind your back till the tip of middle fingers touch each other with little fingers of both hands pressing against the back. Start pushing the middle fingers up slowly. Try to bring all the fingers of left hand in contact with fingers of right hand. Slide the fingers up the spine till the stretch is comfortable. Inhale deeply while stretching the muscles of shoulder, chest, arms and fingers, relaxing them.

3. Latissimus Dorsi And Triceps Stretch (Upward Arm Stretch):

Major muscles worked - Latissimus dorsi and Triceps brachii Extend your right arm to the side with palm facing up. Raise the arm towards the ceiling and then bend at the elbow till your fingertips reach the spine between your shoulder blades. Walk your fingertips down the spine. Feel the stretch on the outer side of your right arm, upper back and the right side of your trunk. Hold this position and breathe deeply trying to release the stretching muscles of the upper back and around the spine. Come to the start position. Repeat the above procedure for the left side. Lower Body Stretch 1. Figure Of Four Forward Bend:

Major muscles worked - gluteus maximus and erector spinae. Sit tall with feet firmly placed on the ground, hip width distance apart. Place your left ankle over the right knee making a figure of 4 with the legs. Stretch your spine in this position trying to free your hip joint. Let the knee go down under the effect of gravity, opening the left hip joint. Bend forward from this position, leading with your chest while still looking ahead. Breathe while stretching and release the spine and hip joint slowly. Drop your body down towards the floor. Feel the increase in stretch in the hip and spine region. Hold this position. To come out of the above position, raise your spine up, keeping it straight while still keeping the neck and shoulders relaxed. Keep pushing through the right foot into the ground to maintain balance. As the spine comes in an upright position, raise the head and look in front. Come to the start position. Repeat on the other side. 2. Thigh Stretch (Quadriceps Stretch):

Stand tall with your abdomen tucked in and feet hip width distance apart. Hold a wall or stationary object for balance, Grasp your left foot with your left hand and pull so that your left heel moves towards your left buttock (maintain proper alignment to avoid stress on your knee). You should feel the stretch along the front of your left thigh. Repeat on the other leg.

3. Hamstring Stretch:

Major muscles worked - Hamstrings and erector spinae. Sit tall in a long sitting position on the floor with your legs hip width distance apart and stretched in front of you. Bend your right leg and place the sole of right foot against the inner side of left thigh, above the knee. Keep your shoulders and hips squared (facing forward). Bend forward at your hips (keeping your back straight and leading with the heart) and move your torso towards your left knee. Be sure to keep your left leg in neutral position with your left toes pointing up. Feel the stretch in your back and hamstring muscles. Switch the leg and repeat on the other side keeping your right leg stretched in front of you.

4. Calf Muscle Stretch:

Major muscles involved: Soleus and gastrocnemius. Stand with your right foot flat on the floor about 1 foot away from the wall (right leg bent) and the left leg stretched straight behind with left heel touching the floor. Place your hands on the wall and bend forwards, keeping your back straight. Feel the stretch behind your left leg. Repeat on the other side.

5. Hip Stretch:

Major muscles involved: Hip external rotators and trunk rotators. Sit in long sitting position with your legs stretched in front. Bend right leg and place right foot on the outer side of the left knee. Pull the right knee with your left elbow as you turn torso to the right side. Hold this position for 30 counts, breathing into the stretching muscles relaxing them. Repeat it on the other side. 6. Core Stretch: Cat & Camel Stretch:

Major muscles involved: Neck, chest, back and abdominal muscles. From all fours position drop your head and round your back as you breathe out. Lift your head up and arch your back as you breathe in. Repeat this 10 times. 7. Core Stretch: Child’s Pose:

Major muscles involved: chest, front side of arms, back and hip extensor muscles. Sit back on your heels and stretch your arms in front. Keep breathing into the stretching muscles and relax them. Hold this position for 30 counts. 8. Core Stretch: Abdominal Stretch:

Major muscles involved: Chest, abdominal, hip flexor and dorsi flexor muscles. Lie down on your abdomen with your hands under the shoulders. Straighten your arms at elbows, pushing into the hands, till you feel stretch in the

abdominal muscles. Hold this position for 30 seconds, breathing into the stretching muscles, relaxing them. 9. Core Stretch: Lower Back Stretch:

Major muscles involved: Lower back and hip extensor muscles. Lie down on your back and pull your knees towards the chest. Hold this position for 30 counts, breathing into the stretching back muscles, relaxing them. 10.

Core Stretch: Obliques Stretch:

Major muscles involved: Torso side flexor and arm muscles. Stand tall and raise your right arm up. Bend to the left side, as you reach with the right arm diagonally opposite and up towards the ceiling. Feel the stretch in the right obliques. Breathe into the stretching muscles and relax them. Hold this position for 30 counts. Repeat on the other side.

11.

Core Stretch: Standing Forward Bend:

Major muscles involved: Calf, hip extensors and back muscles. Stand tall with your feet hip width distance apart. Start bending at your waist leading with the chest. Reach your hands to the feet as you feel the stretch behind your legs. Breathe into the stretching muscles and relax them.

“Exercise is king. Nutrition is queen. Put them together and you’ve got a kingdom.” – Jack Lalanne

CHAPTER 8 Importance of Diet Importance of proper diet in your journey to strength & fitness cannot be overstated. Especially for people trying to lose weight, as much as 70% of the fat loss is influenced by dietary choices. This chapter will give you simple tips on what to eat as balanced diet to maintain a lean but strong physique. 1. Eat protein with each meal – adequate amount of protein consumption is essential for muscle tissue recovery during strength training program. Whole proteins should be part of each of your meals. Proteins keep you full for longer time thus helping in fat loss. Protein rich foods have a higher thermic effect, thus more of the meal is burned during digestion. Each day, one should eat 1g of protein for every 1 pound of body weight. 2. Eat vegetables with each meal – vegetables are fibre rich and thus fill you up with less carbs intake. Fibre also improves digestion. Vegetables contain many valuable vitamins, phytochemicals, and antioxidants for better health. You should aim to eat at least half a plate of veggies at each meal. Vegetables contain lots of fibre that would help in your bowel movements that may otherwise get adversely affected with a high protein diet. 3. Limit your carbohydrate intake – carbohydrates are high calorie food. If you are doing strength training to reduce body fat you should limit your carbohydrate intake thus limiting calorie intake.

4. Avoid processed food – avoid processed food and try to consume food mostly in natural state. Processed foods (generally all the eatables that are made in factories like soda, cookies, cereals (including bars), frozen food etc.) are invariably high in sugar & salt. Sugar can be disguised as other ingredients like HFCS (i.e. High Fructose Corn Syrup). Factories put in high amounts of sugar & fats to compensate for the loss of taste that invariably occurs due to mass production & packaging. 5. Eat good fats – fats do not necessarily make you fat. Considerate amount of fat is actually required while strength training. Fats keep you full for longer periods of time and provide essential fatty acids. Include some nuts & dry fruits in your meal plan for snack times. 6.

Drink lots of water – It is essential to keep yourself hydrated all the time; especially during workouts as you tend to lose a lot of water through sweating. Dehydration from lack of drinking may cause headaches for some folks. Also you need water for proper muscle recovery. Do not go by any thumb rules for water intake - just ensure to drink as & when you feel thirsty. If you do not feel the need to empty your bladder every few hours, then it’s a sign that you are not taking in enough water to flush all the toxins.

“A hero is an ordinary individual who finds the strength to

persevere and endure in spite of overwhelming obstacles.” – Christopher Reeve

CHAPTER 9 Training Regimes Beginners’ Regime In 1st week, do 1 set of 10 repetitions each. In 2nd week, do 2 sets of 10 repetitions each. In the 3rd & 4th weeks, do 3 sets of 10 repetitions each. Repeat the Beginners’ regime for 4 weeks. Day 1 & Day 5 Arm Abduction with Imprinting Arm Abduction with Abdominal Crunch Side Crunches Double Arm Slides Alternate Push Away Chest Flys Alligator Walk Reverse Table Top Leg Extension Arm Abduction, Abdominal Crunch with Leg Raise Side Crunches without Support

Day 3 & Day 7 Mountain Climbers Double Knee Tucks Sliding Lateral Lunge Reverse Sliding Lunge Pikes Diagonal Mountain Climbers

Superman Mountain Climber Reverse Plank Leg Abduction Bridge Lift Flow Sled Push Bridging Hamstring Curls

Advanced Regime In 1st week, do 2 sets of 10 repetitions each. In 2nd week, do 3 sets of 10 repetitions each. 3rd week onwards, do 3 sets of 20 repetitions each. Day 1 & Day 5 Staggered Push-Ups Sliding Archer Push-Ups Single Arm Slide Running Push-Ups Plank Jacks Glide Burpee V-Ups Back Circles V-Ups Back Circles with Leg Extension Side Plank Slide Plank Kick Out Arm Circle Slider Day 3 & Day 7 Kick Outwards From Tall Plank Side Cross Lunge Flow Inward Circles Dynamic Sumo Squats

Double Lunge Grasshoppers Outward Circles Mountain Climbers & Superman Sliders Drill One Legged Curl Ski Heel Glides

Bonus I hope you liked the book and have already started doing these exercises. Please give me a review on Amazon http://www.fitness-sutra.com/go?id=161345 I have created easy to use quick reference charts of the regimes (beginners / advanced) suggested in the previous chapter of this book. These can be downloaded as ready printable files from http://www.fitness-sutra.com/go?id=161289 You can also subscribe to my mailing list to get more tips & motivation to do these exercises. I try to keep my subscribers abreast of the latest developments in the field of strength training.

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