Your Taller & Slimmer
MINI PLAN
1. Upper Back R Roll ll
Helps you stand taller.
Lie with the roller perpendicular to your body, under your bra band line. Interlace your fingers behind your head to support your neck. Bend knees and lift your bottom. (A) Using your feet to drive the motion, inhale as you roll up to massage the upper back and shoulder blades, stopping at the base of the neck. (B) Exhale as you roll back down the spine, stopping at the bottom of your rib cage. (Avoid the sensitive lower lower-back back area.) Repeat 8 times. ti 2. Snow Angels
Opens chest to keep shoulders, back and neck elegant. Lie on the roller parallel to your body, your spine supported from head to tailbone. (A) Start with arms extended down by your sides, palms up. Inhale deeply and slowly reach your arms out to the side, staying parallel to the floor. (B) Continue sweeping arms up overhead, mov moving as close to the floor as possible. Exhale as you draw your arms back down to your sides. Repeat 8 times. 3. Inverted Core Lift
Tones and sculpts the waist and core.
Lie down with the roller arranged under your tailbone. Keep your shoulders and upper back on the floor. Use your hands to hold the ends of the roller securely in place. (A) Inhale as you elevate and extend your legs to about a 90-degree angle so they’re pointing up to the ceiling. Keep your spine stable and neutral for the whole of this exercise. (B) Exhale as you slowly lower your legs. Bring them as low as you can without arching your lower back. Then use your deep lower back to draw your legs back up toward the ceiling to the start point. Repeat 8 times. 4. Bridge
Lifts and shapes the bottom.
Lie on your back, bend your knees and arrange the roller under the balls of your feet, keeping feet parallel. Rest your arms long and flat by your sides. (A) Keeping the roller stable, inhale as you begin to lift your spine one vertebra (or inch) at a time while holding in your belly. Exhale up to a straight spine bridge position. (B) Slowly lower back down to the starting point, inhaling and exhaling as you do. Repeat 8 times.