The 21-Day Challenge

This is the 21 Day Challenge.

Try doing these exercises every day for 21 days and see the difference it makes in your posture, energy level, and mood.

1)  the 100….. lie on back, bring knees to chest, lift head, neck and shoulders off mat, arms long by your side hip level… if available to you, bring your legs straight out at a high diagonal (or keep legs in table top to modify)
Vigorously pump your arms up and down as you inhale for a count of 5 and exhale for a count of 5 — repeat 10 times



2) The Roll – Up: lie flat on mat; legs straight and zipped together; arms straight up to ceiling and shoulders plugged in where they belong on your back
Inhale as you lift your head off mat… Exhale as you continue to peel your spine of the mat and reach over your legs while scooping your abs in and up and rounding your spine… Your arms should reach no lower than parallel to the floor and they should remain parallel to each other
Inhale as you start to roll back, exhale as you roll the rest of the way to the mat — repeat 5 – 8 times



3)  The series of 5 – single leg stretch, double leg stretch, scissors, lower/lift, criss-cross…. do each exercise 5 – 10 times

Sara Dorsch