Steping Push-ups

• Kneel on mat facing Bosu with convex surface positioned upward.
• With knees on floor or mat, place left hand on top of Bosu and right hand on floor slightly wider than shoulder width away.
• Position upper body off off floor, facing downward with hips straight and arms extended.
• Lower body until slight stretch is felt in shoulder or chest.
• Immediately push body up rapidly. As right arm straightens forcefuly push body upward and to opposite side of Bosu. Land right hand on top of Bosu and left hand on floor slightly wider than shoulder width.
• Immediately repeat movement alternating between sides.

Chin Lifts

• Lift your chin to create a taut line between your chin and the base of your neck. Keep your shoulders erect.
• Press the surface of your tongue firmly against the roof of your mouth. (Your tongue acts as the anchor when you press it against the roof of your mouth.)
• Allow your teeth and lips to part slightly.
• Hold the contraction for five (5) seconds.
• Relax your face and bring your head to its level position.
• Breathe in deeply through your nose and exhale through your nose.
• Repeat the remaining sets three times holding the contractions for ten (10) seconds each.
• Breathe in deeply through your nose and exhale through your nose.

Knee Hug

• Lying on the floor, curl up and bring your knees towards your forehead by pulling the legs with your hands.
• Maintain the position for 10-20 seconds, relax.

Chest Dumbbell Exercises

Flat Chest Presses
Lying flat on bench, hold the dumbbells directly above chest, arms extended.Lower dumbbells to chest in a controlled manner.
Press dumbbells back to starting position and repeat.
Avoid locking elbows.


Flat Chest Flies
Lying flat on bench, hold dumbbells directly above chest. Bend elbows slightly and maintain throughout the exercise. Open arms to sides. Elbows should remain 'locked' in a slightly flexed position.
When upper arms are parallel to floor, return the weights to the starting position and repeat.