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The Numbers Book

AuthorHouse

Contents

9 Pilates Exercises...................................19. Hip Roll Ups.......................................38. Bicycles With Twist................................77. Feet Drops.........................................116. Scissors...........................................155. C Curve Roll.......................................194. Leg Swings.........................................233. Butterfly..........................................272. Flex Point.........................................311. Back Massage.......................................358 Super Foods.........................................378. Blueberries........................................397. Tomatoes...........................................416. Salmon.............................................435. Sweet Potatoes.....................................454. Bananas............................................473. Spinach............................................492. Green Tea..........................................511. Yogurt.............................................537 Easy Ways To Pamper Yourself........................557. Take A Salt Water Bath.............................566. Moisturizing Avocado Face Mask.....................575. Mani / Pedi........................................584. Chocolate..........................................593. Aromatherapy / Candles.............................602. Walking............................................611. Dance It Out.......................................626 Hair Care Solutions.................................636. Avocado Hair Mask..................................645. Washing Care.......................................654. Common Hair Care Mistakes..........................663. Mayonnaise Conditioner.............................672. Comb After Washing.................................681. Hair Shock.........................................695 Basic Makeup tips...................................715. Day Face...........................................734. Night Face.........................................753. Blush To Rescue....................................782. Shimmer Shine......................................791. Luscious Lips......................................804 Easy Skin Care Solutions............................814. Cleanse Tone And Moisturize........................823. Facial Scrub.......................................832. Face Mask..........................................841. Simple Pimple Cure.................................853 Relaxation Exercises................................873. Night Time Relaxtion...............................882. Sitting Relaxation.................................891. Standing Relaxation Exercise.......................912 Energy Boosters.....................................932. Laughing...........................................951. Sleep..............................................961 Meditation Technique................................971. Meditation Technique...............................99

Chapter One

Pilates is an excellent way to sculpt your body. I use these exercises to keep me in shape while I'm not dancing. Make sure to always release the tension in your neck and focus on your breath and keeping the abs engaged.

9. Hip Roll Ups

Start lying on the floor with both knees bent.

Relax your back and your hip sockets. Engage your abs.

Gently roll your hips up to the ceiling, pressing your feet into the floor. Squeeze your butt as you roll up. Hold for 1 second then slowly roll back down using your abs to control the movement. Repeat 10 times

8. Bicycles With Twist

Start lying on your back with both knees bent. Spread your shoulder blades and place your hands behind your head. Inhale and lift your shoulder blades off the floor keeping your elbows open. Exhale. Inhale and bring your knees to your chest. Exhale.

Extend one leg and twist towards the bent knee keeping the shoulder open. Think opposite knee to shoulder. Squeeze your abs and breathe. Change to the other leg.

These movements can be done either fast or slow. For slower movements, repeat 20 times, fast, push for 40.

7. Feet Drops

Start lying on your back with both knees bent. Spread your shoulder blades and press your abs into the floor. Raise both feet off the floor to a 90, degree angle. Gently drop one foot to the floor and rebound to pick it up. Repeat with the other leg. Then repeat with both feet dropping to the ground then rebound back to the start position. Repeat 10 times with each leg and 10 times with both legs. This is the exercise that looks easy but it really effective.

6. Scissors

Start lying on your back with both knees bent. Separate your shoulders and engage your abs. Extend both legs to the ceiling. Gently lower 1 leg down to 3 inches from the floor, bounce up and down gently 3 times while stretching through the backs of the knees and sending energy away from you. Switch legs and repeat 8 times on each leg. Make sure the switch happens at the halfway point rather than bringing each leg back to the starting position. Keep the movement fluid, focus on flattening the stomach to the floor and make sure you relax the tension in your neck and press your palms into the floor for further support.

5. C Curve Roll

Start by sitting at the top of your mat. Cross your feet and hold on to your knees in front of you. Pull in your stomach and your chest to make the C Curve. The C Curve is the circular shape from your shoulders through the pelvic bone. Gently shift your weight backwards and lift your feet off the ground holding on to your balance. Let yourself roll backwards on your mat keeping your C curve and roll back up. Make sure you are not pumping your legs to come back up. Test yourself after each roll to see how long you can balance.

4. Leg Swings

Start by lying on your side with your elbow supporting you in a 90, degree angle. Support your rib cage. Stretch your legs 45 degrees in front of you. Swing the top leg all the way in front of you and all the way to the back making a half circle. Make sure the leg stays parallel to the floor and the body does not rock forwards or backwards during the swing. Repeat 16 times. Feel the resistance like you are moving underwater. Stretch through the backs of both legs.

3. Butterfly

Start lying on your side, supported by your elbow on a 90, degree angle. Keep your torso engaged. Bend both knees but keep them at the 45 degrees in front of you. Lift the top knee up, keeping your feet together to form a window in between your knees. Then squeeze your legs closed. Repeat 10 times with each leg. Use your body's natural resistance on the way up as well as the way down.

2. Flex Point

Start lying on your side with both legs extended in front of you on the 45, degree angle. Roll forward on your hips and press the palm of your top arm into the ground for support. Engage your torso. Flex your top and raise your foot up about 1 foot. Point your foot and resist back down. Repeat this movement 10 times. Reach the leg away from you, lengthening out the thigh. You can repeat with the opposite point your toes on the upward movement and flex on the downward movement. Repeat with the other leg....