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Look 10 Pounds Thinner Instantly

  • Jay Sullivan

    Beginner: Seated Spinal Twist

    What you'll need: A mat

    Targets: Neck, shoulders, back, obliques, and hips

    • Sit with legs extended, abs engaged, back tall.
    • Bend right knee and put foot outside of left thigh. Bend left knee and tuck foot by butt.
    • Lift left arm overhead, rotate torso to right, and lower left elbow to right knee. Put right palm on mat.
    • Hold for 5 breaths.
    • Rotate to center, then to left. Return to start.
    • Switch sides; repeat.
     
  • Jay Sullivan

    Beginner: Hands Clasped

    Targets: Shoulders and chest

    • Stand with feet hip-width apart, knees slightly bent, abs engaged, back tall.
    • Extend arms at shoulder level in front of you, palms in.
    • Reach arms back and interlace fingers, thumbs touching tailbone.
    • Roll shoulders back, open chest, and lift hands toward ceiling behind you.
    • Hold for 1 minute, breathing deeply.
  • Jay Sullivan

    Beginner: Gentle Cobra

    Targets: Back

    • Lie facedown on mat with legs extended, feet together, toes pointed, hands under shoulders, elbows by sides.
    • Squeeze glutes, press palms and legs into floor, and slowly lift chest forward, arching back and keeping elbows bent.
    • Hold for 5 deep breaths; lower.
    • Do 3 reps.
     
  • Jay Sullivan

    Intermediate: Head to Knee

    Targets: Back, obliques, and hamstrings

    • Sit with legs extended, abs engaged, back tall. Bend right knee and bring sole of right foot to left thigh.
    • Hinge torso as far forward over left leg as you can, keeping back flat, shoulders down, chest open, left foot flexed.
    • Hold for 5 breaths, lengthening on the inhale, stretching deeper on the exhale.
    • Switch sides; repeat.
  • Jay Sullivan

    Intermediate: Locust

    Targets: Shoulders, chest, back, abs, glutes, and legs

    • Lie facedown with arms by sides, palms up, forehead on mat, legs extended and together, toes pointed.
    • Squeeze glutes, exhale, and lift head, chest, arms and legs off mat.
    • Turn palms in and reach arms toward toes, keeping them parallel to floor, pulling shoulder blades together.
    • Hold for 30 seconds; exhale to release.
    • Do 2 reps.
     
  • Jay Sullivan

    Intermediate: Cat/Cow (with Knees Lifted)

    Targets: Abs and back

    • Start on all fours, with toes tucked under and knees lifted a few inches, calves parallel to floor.
    • Round spine and drop head to look at belly button; hold for 30 seconds.
    • Keeping knees lifted, arch back so belly lowers toward floor, and lift head; hold for 30 seconds. Release.
    • Do 5 reps.
  • Jay Sullivan

    Advanced: Prayer Twist

    Targets: Chest, back, obliques, glutes, and legs

    • Stand with feet together, abs engaged.
    • Squat, keeping legs together.
    • Rotate torso to right, bringing left elbow outside right knee without rounding back. Bring palms together, elbows out, and rotate right shoulder up and back, forming a straight line from elbow to elbow. Look up.
    • Hold for 5 breaths. Press into feet and release.
    • Switch sides; repeat.
     
  • Jay Sullivan

    Advanced: Bow Pose

    Targets: Shoulders, chest, back, abs, hips, and legs

    • Lie facedown, arms by sides.
    • Bend knees, bringing heels toward butt, and grab ankles, palms in.
    • Lift thighs off mat and heels away from butt.
    • Pull shoulder blades together, keeping shoulders down, neck long, and chest open.
    • Hold for 30 seconds.
    • Rest for 3 breaths.
    • Do 2 reps.
  • Jay Sullivan

    Advanced: Lifted Back Bend

    Targets: Arms, chest, back, obliques, glutes, and legs

    • Lie faceup, knees bent, feet hip-width apart.
    • Bend elbows and put palms behind shoulders, fingers back.
    • Press into palms and feet, lifting hips into a back bend.
    • Shift weight onto legs and lift right hand.
    • Extend left leg, toes pointed forward.
    • Hold for 5 breaths. Gently lower.
    • Switch sides; repeat.
     

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