How to 'Spot Tone' Your Way to a Beautiful Body: 50 total pages.

apart. Hands behind your head, but no pulling. With back and head straight, do crunches, pulling together abdominal muscles and lifting your shoulders several inches. Hold crunch at top. Return to start, slow and steady. Ball Side Overs: Lying sideways over exercise ball (or wheeled ottoman), balance with feet reaching floor. With hands behind head and not pulling, and with head, neck and body straight, raise upper body slow and steady - as high as you can. Hold. Lower down to below starting position, bending with ball's help. Stop. Return back to beginning position. Switch sides and repeat. Kneeling Crunches: with toning bar or rope (with pull-down machine), kneel towards machine with cable angled away from the rack while you crunch down. Pull bar or rope down to just above forehead. Crunch down, slow and steady while exhaling and maintaining same position for rope or bar. Hold. Return to start position with abs doing return. TONING TIPS: LOWER AREAS: BUTTOCKS, HIPS, LEGS (THIGHS, CALVES) Time to hit the lower areas now; the

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