The Petite Advantage Diet (29 page)

a. Start with your feet shoulder-width apart, shoulders back, and abs tucked.

b. Place your hands in the straps with palms facing each other and squat down until your glutes almost hit the floor, as pictured.

c. Make sure that the tension is very taut when your arms are fully extended.

d. Slowly start to lift up from the squat, until your legs are fully extended, squeeze your back and pull your elbows to your sides.

e. Remember that you are moving slowly to a three count, so it is one one thousand, two one thousand, three one thousand on the way down, pause for a beat, then the same speed as you return.

f. Inhale on the way down, exhale on the way up.

g. Make sure that you don’t lose your posture, as shoulders should always stay back to stay long and lean.

h. As you lift up, focus on squeezing both your glutes and your back muscles.

NOTE: Don’t allow momentum to take over. That is why I want you to move slowly through each repetition. Momentum is the enemy when your goal is successful, metabolism-enhancing strength training.

Progression

a. Start the exercise balancing on your left leg with your right leg extended.

b. Perform the same original exercise, in the same range of motion, but only on one leg.

c. Make sure to concentrate on the right glute when working the right leg and the left one when working the left leg.

d. To keep optimal form, dig in the heel of the working leg for stability.

This exercise gives you amazing, tight, sexy glutes!

Core

1.
Strap Roll-Outs

a. Start kneeling with your feet shoulder-width apart, arms extended down, shoulders back, and abs tucked, as pictured.

b. Slowly allow your body to shift forward, extending arms in front of you, like Superman.

c. Keep your abdominals tucked in to support your lower back at all times.

d. Remember that you are moving slowly to a three count, so it is one one thousand, two one thousand, three one thousand on the way out, pause for a beat, then the same speed as you return. Fight the urge to speed up this exercise.

f. Inhale on the way out, exhale on the way back.

g. You will also feel this exercise in your back, shoulders, and triceps, the back of your arms. Hourglass, here we come!

Progression - Standing

a. Start standing with your feet shoulder-width apart, arms extended down, shoulders back, hips hinged, and abs tucked, as pictured.

b. Again, slowly allow your body to shift forward, extending arms in front of you, like Superman.

c. This exercise is very intense. Don’t be surprised if you can only perform 3–5 repetitions when you first attempt this progression.

2.
Standing Anti-Rotation Press

a. Start with left foot forward, right foot back, both toes facing forward, as pictured.

b. Place the right hand over both straps, then cup the left hand on top with arms fully extended.

c. Make sure that the tension is very taut at all times.

d. As you lean to the left, slowly bring your hands toward your chest, pause, then extend back out.

e. This exercise moves to a two count, so it is one one thousand, two one thousand on the way in, pause for a beat, then the same speed as you return.

f. Inhale as you bring your arms in, exhale as you return them to starting position.

g. Make sure to pull in your abdominals at all times.

h. Perform 10 repetitions and repeat on other side.

NOTE: If this is too easy, you are not leaning enough to the left.

Progression - Step closer to anchor point (where you attached your straps to the door)

a. Perform the exact same exercise, same speed, but step closer to the anchor point.

b. This exercise becomes very difficult very quickly. Don’t be surprised if you can only perform 3–5 repetitions when you first attempt this progression and find that you have to step farther away to finish the set.

c. Don’t sacrifice form at any time, as this exercise shapes your core and promotes that hourglass figure you desire.

3.
Prone Plank

a. Start on your toes and elbows, as pictured.

b. The key is to keep your body parallel to the floor.

c. Hold this plank for 30 seconds, pause for 15 seconds, then repeat.

d. Keep your neck neutral by finding a spot on the floor in front of you and focusing on it.

e. Breathe comfortably throughout the exercise.

f. Make sure to really pull in your abdominals at all times.

NOTE: You will want to either raise or drop you hips, but don’t because it takes tension off of your core, the muscle group we are activating.

1st Progression - Prone Plank in Straps

a. Start with your toes in straps, as pictured.

b. Once again, the key is to keep your body parallel to the floor.

c. Hold this plank for 30 seconds, pause for 15 seconds, then perform again.

d. Fight the urge to sway back and forth to challenge your core even more.

2nd Progression - Knee Tuck