4D Magazine - Issue 8: Part 2

Magazine

Four styles Fashion - Beauty - Health - Entertainment

Four dimensionsPhoto - Text - Audio - Video

Four traitsEclectic - Unique - Independent - Modern

For designers.

Staff

Sam SilverKate Bell

Mikah WrightChristina WhiteAmy SwensonAnthony Ayala

Amanda Ruden &Alexandra Hoffman

Zeitgeist

Elizabeth Freiberger &Kate Bell

Carleigh Rose &Sam Silver

Anna Mackin

Anna Mackin

Megan St. Germain &Anna Moody

Condition by Anthony Ayala and Amy Swenson

With summer just around the corner, it is time to shapeup for beach season. Using these simple exercises, you

will be ready for fun in the sun in no time!

Reverse CrunchesLie on your back with your legs perpendicular to your body, knees bent withfeet off the floor, and hands behind your head. Use your abdominal muscles to lift your shoulders and hips off the floor at the same time. On go as far asyou feel in control. Remember not to pull on your neck. Slowly return to the starting position and repeat twenty times.

Abdominal HoldsSit on the edge of a sturdy chair with your back straight and your knees bent.

Hold on to the edges of the chair with fingers facing forward. Tighten yourabs and lift your butt off the chair, putting your weight onto your arms. Hold,

then lower yourself back down. Repeat fifteen times for a complete set.

PlanksLie face down on the floor, resting on your elbows and forearms. Lift your buttoff the floor, shifting your weight onto your knees. Lift your knees and balance

on your toes. Keep your back straight and hold for fifteen to thirty seconds.Lower your knees back to the floor to rest, then repeat ten times.

Prone CobrasLie face down on your stomach, arms forward, thumbs up and legs straight outbehind you. Lift your shoulders and legs off the floor simultaneously by arching yourself upward. Keep your chin tucked and your head in line withyour spine as you begin moving your arms outward, with your thumbs pointedup. Continue this movement until your arms are by your sides and your shoulder blades are back and together. Slowly return to the starting position,and complete the set with twenty reps.

Condition

With these exercises working your abs and backsimultaneously, you will see beach-ready results just

in time for swimsuit season!

SupermansKneel on the floor with your head and spine parallel to the floor. Slowly raise your right arm and left leg at the same time, using your abdominals to control the motion and keep your balance. Fully extend your raised arm and leg parallel to the floor. Then return to the starting position, switch, and repeatthirty times.

Full Vertical CrunchesLie on your back with your hands behind your head and your legs perpendicular to your body. Using your abs, lift your shoulders from the floor,and at the same time, push your heels to the ceiling. Release your abs andrepeat twenty times for a full set.

PendulumsLie flat on your back with your legs extended to the ceiling and your arms at

ninety degree angles to your body with palms down. Keeping your legsstraight and moving only your hips, lean your legs as far as possible to theright, without losing your balance. Return to the original position, but do not

pause. In the same movement, lean your legs to the left, making sure yourarms don’t leave the floor. Complete twenty repetitions.

Continued inPart 3.