Decarlo Oakley, Fitness Contributor

Train 4 Tha Gain! You don’t need a gym, at home is where we begin.

Before we start, a few words of encouragement.

1. Failure is not the worst thing in the world – the very worst is not to try at all.

2.  A coward gets scared and quits. A hero gets scared, but still goes on.

3. We are judged by what we finish, not by what we start.

Week 1. 10 Minute warm up and coordination.

Week 2. 10 Minute coordination and flexion.

Week 3. 10 Minute strength and endurance.

Week 4. 10 Minute Isometric & Core.

Today (part 4) Find a space and lay down on the floor, face down with arms by your sides, (hands by your shoulders) toes pointing down. Now raise your chest & hips off the floor and hold for 30 seconds, try not to hold your breath as this will make you feel light headed.

Try and hold this pose for a longer period every time you attempt this Exercise.

Now lay flat in the same position, elbows and palms flat on the floor, make sure you are facing down to the floor, now raise your chest and thighs up as if you are trying to arch backwards into a circle but please take care when doing this back exercise.

Make sure you try to do as many back raises as possible to improve the strength of your back muscles and at the same time you will be working the abdominal muscles.

Now we turn onto our sides and raise the hips off the floor. Get yourself into a relaxed elbow support position (lay on your side, hip, elbow and ankle on the floor. Keep the elbow and ankle on the floor and just raise the hip, you can put the other hand down for more support, when finished turn and do the other side.

This will give you the help you need to improve your posture shape and strengthen the core muscles.

Your feedback would be appreciated, please reply back to CaribDirect.

Until next chapter have fun and stay positive, keep your head high and

believe in yourself.

Decarlogy (Live Objectively Gain Youthfulness)