1. SWING UPS
Start lying faceup on the floor with the bottoms of your feet touching and your knees bent and dropped to the side in a “butterfly” position. Extend your arms overhead so they are resting on the floor. Swing your arms up and forward in an arc over and past your head, using the momentum to raise your shoulders and torso off the floor. Keeping your back straight and your elbows extended, touch your toes with your fingertips. Keeping your elbows extended, reverse the motion as you lower your torso and shoulders back to the floor.
Start in a facedown position, propped up on your elbows, with your elbows aligned directly beneath your shoulders and your forearms resting on the floor. Your knees should be fully extended and your toes on the floor. Squeeze your glutes, draw your belly button in toward your spine and raise your hips approximately one foot above the floor. Your body should be rigid and elevated from heels to shoulders. Hold the position as long as you can. Lower hips to the ground when you need to rest.
Start lying faceup on the floor, holding your legs in the air perpendicular to the floor, your legs straight, and your arms extended outward like wings resting on the floor. Keeping your shoulders and arms anchored to the floor and your legs together, swing your legs over to your left side. Touch your left foot to the floor to mark a complete repetition. Keeping your shoulders and arms anchored to the floor and your legs together, bring your legs 180 degrees over to your right side. Touch your right foot to the floor to mark another repetition. Return your legs to the starting position.
4. KNEES TO ELBOW
Start lying faceup on the floor with your arms extended overhead, hands and heels touching the floor. In one movement, draw your knees up toward your chest and your elbows down toward your hips, crunching upward with your torso so your buttocks and shoulders lift off the floor. Touch your elbows to your knees. Extend your legs all the way back downward and your arms all the way back overhead. Touch your heels and the backs of your hands to the floor, returning to the starting position.
Hii! I would like to start saying that your blog is really inspiring and I love it! Anyways I really need your advice of which workouts are the best for a flat belly? or what I should eat for getting a flatter tummy? Pls help me xx
Your best workout to get your flat stomach, is your nutrition.
Bad nutrition, bad workout routine: belly fat
Bad nutrition, good workout routine: belly fat
Good nutrition, good workout routine: flat stomach
Doing tons of crunches won’t make you stomach flat. Fat and muscles are two different things.
I don’t know about you, but one of my biggest problems is my thigh fat. Also, I just didn’t know how to lose it without building muscles, but thanks to Ki Wi (Jessie Liu) I understood everything.
Tip 1 : The exercises need to be slow. Do not rush.
Tip 2 : Do not make exercises after eating lots of protein. If you don’t know how much is “much”, wait 1~2h to do exercises.
Ok! Now, the exercises ! Do these 3~4 times a day.
1. Side lying leg raises x20 each leg
2. Side leg circles x15 each leg
3. Bridge raises x20
4. Fire hydrant leg raises x20 each
5. Invisible chair 50~60 sec
Make sure you’re creating a 90º and BREATH. Use a timer to count it but also count in your head.
6. x15. I don’t know the name of this one but it’s just like side lying leg raises, but you’ll bend and hold the leg that you’d raise, this knee will be touching the ground, and the leg under this one is the one you’ll raise.
7. (For waist) x15 each side. Elbow touching the ground. Toes touching the ground and legs are parallel to your shoulders. Make sure your body is straight and not touching the ground. Stay in this position and swing from the right to the left almost like this :
How to Observe a Train of Anxious Thoughts (Illustrated)
Research shows us that anxious thoughts are often blown out of proportion, skewed, or just plain wrong. Nonetheless, thoughts have power. Why? Because thoughts influence feelings and behaviors.
A simple thought passing through your mind can cause you to feel scared, worried, or sad; it can cause you to sulk, withdraw, or act out. Here’s this point illustrated another way:
Thoughts → Feelings → Behavior
Example: “No one likes me.” → Sadness and embarrassment → Skipping school
Anxious thoughts can also become habitual and tip the mind into a downward spiral of negativity.
So, what if we could teach ourselves to take some of that power back? What if we could teach ourselves to pick and choose which thoughts we “listen” or react to? We can. The first step in this process is the focus of this 3 step exercise on thought observation.
Thanks to your program and education you provide, me and my girlfriends gains have been better and faster. Fallowing workout plans down to staying committed to the nutrition plans you have provided. One question though. Is it perfectly fine for both me and my girlfriend to do the exact same exercise? Or does it matter about lifting when it comes to sexes?
No it doesn’t.
What matter is your fitness goal. For example, she would probably more focus her butt and you, you would more target your quads.
But overall, a muscle is a muscle, men or women it’s same thing. We just have different goals, thus our nutrition will be very different.
Self defense workout: “Going back to my roots! Kicks were my thing back in the day, doing multiple kicks without putting your foot down helps with balance and stability, plus it looks cool!” - Michelle Waterson
This entry is aimed at people outside of LA and NYC who have bought UCB book and tried to do the pattern game and had trouble with it. Maybe even people IN LA and NYC, I don’t know. It’s an exercise which is a training wheels version of the pattern game. Let’s call it the “stations” pattern game.
And as you can probably already tell, this entry will be the most improvy improv entry ever. Holy shit, is this one ever nerdy. If you read this, you are in DEEP, my friend. But it’ll be worth it! I’ve been running this exercise a lot lately and it’s killing! You gotta try it!
WHAT IS THE PATTERN GAME AGAIN?
The pattern game is an opening. It’s basically a ritual where a group uses word association to turn a suggestion into a bunch of ideas. You then use the ideas to start scenes. At the UCB, as championed by Matt Besser, we use this ritual to aggressively develop and pitch very full comedy ideas at the very top of our show. You’ve heard of “game of the scene” — in the pattern game we almost build the entire game BEFORE the scene. Whoa, right?
Perhaps you’ve tried to learn the pattern game, which means you’ve become totally confused by the pattern game. I mean, it IS crazy. A bunch of people stand like robots in a semi-circle and blurt terms at each other. It puts everyone in their heads, and there’s no way to remember everything people say, and everyone’s eyes glaze over and looks down at each others shoes and it’s REALLY WEIRD. Right?