Day-by-Day Workout Plan to Help You Slim Down

Day 4

Yoga
Flow from move to move, focusing on your breath.

1. Cat/Cow

On all fours, exhale and round back, tucking pelvis. As you inhale, reverse the motion, arching back and looking up. Do 8 times.

2. Arm/Leg Extension

Extend right arm and left leg as you exhale. Inhale and switch sides. Do 8 times on each side.

3. Child's Pose

Sit back on heels, lower forehead to mat, and reach arms forward. Hold for 6 to 8 deep breaths.

4. Downward-Facing Dog

Tuck toes and lift hips toward sky so body forms an upside-down V. Press heels and hands into ground; relax head and neck. Hold for 6 to 8 deep breaths.

5. Plank

Lower hips into a push-up position. Keep shoulders over wrists, abs tight, and spine long. Hold for 4 deep breaths.

6. Hover
Bend elbows, keeping arms close to body, and lower chest almost to mat. Hold for 4 deep breaths.

7. Cobra
Lower body to mat, tops of feet on mat. Press into hands, lift and extend spine, and raise chest. Hold for 4 deep breaths.

8. Repeat from Downward-Facing Dog at a slightly faster pace (2 breaths per move). Do 4 times, ending in Downward-Facing Dog.

9. Warrior 2
Step right foot forward to lunge, right knee bent. Hips face side. Extend arms. Hold for 4 to 6 deep breaths.

10. Reverse Warrior
Lower left hand to back leg, reach right arm overhead, look up. Hold for 4 to 6 deep breaths.

11. Side Angle
Lower right forearm to right thigh. Reach left arm overhead. Look up. Hold for 4 to 6 deep breaths.

12. Lower hands to mat on either side of right foot, and step foot back into Downward-Facing Dog. Repeat from Warrior 2 with left foot forward.

13. Do entire sequence, from Move 4, 4 times total. Finish in Child's Pose with some deep breathing.

http://www.active.com/fitness/Articles/Day-by-Day-Workout-Plan-to-Help-You-Slim-Down?page=3