“Isolation movements are a great substitute for sit-ups to achieve a lean core,” says popular fitness and dance expert Jennifer Galardi. “With slight shifts of the body you can isolate and strengthen the abdominals without stressing arms or wrists. In a similar way, yoga can tone the midsection, improve posture, and help keep us moving through the day!”

Firm and flatten your core with Galardi’s 3-step workout:

1. For upper and side abdominals

What to do:

Stand with feet just wider than hips, knees bent and stomach in.

Move chest forward (by expanding the ribcage) and then pull it back. Keep shoulders and hips steady and square. No slouching! Work up to 15 repetitions.

Now, slightly shift ribcage from right to left. Again, keep shoulders and hips steady and square. (Don’t lean to the side.) Work up to 15 sets.

2. For lower abdominals

Image courtesy of Cory Sorensen.

What to do:

Stand with feet just wider than hips, knees bent, and stomach in.

Pull lower abs in and up. (Think of pulling navel to spine and scooping pelvic floor forward.) To emphasize this motion, place fist on lower belly. Then, roll it under and up as you engage the lower abs. Keep gluts relaxed. Work up to 15 sets.

3. For abs, back, chest, and shoulders (Yoga Pose)

What to do:

Begin on all fours, with hands slightly in front of shoulders and at shoulder-width. Position knees slightly behind hips and at hip-width.

Spread fingers wide. Support weight between forefinger and thumb, and roll shoulders back and down.

Breathe in deeply and gaze down about five inches in front of you. On you exhale, draw navel to spine, tuck toes under, and straighten legs, bringing head, shoulders, hips, and heels into one straight line. Keep it comfortable! Hold for a few seconds at first and gradually work up to 3 minutes.

Jennifer Galardi’s latest DVD “Flowetry” features a customizable menu of core strengthening and toning yoga poses. Available at livWhole and other online stores.

5-Minute Fitness The Saturday Evening Post

Posture Perfect

Good posture can do wonders to prevent or alleviate back and neck pain caused by slouching in an office chair, moving materials, or even standing still for too long. To minimize stress on your muscles, bones, and joints:

* Hold head straight with chin slightly tucked.

* Align earlobes with center of shoulders.

* Keep shoulders back, chest forward, and knees straight.

* Stretch top of head toward ceiling.

* Tuck stomach, but don’t tilt pelvis either forward or backward.

* Change positions frequently. Just move!

Mouse Trap

Computer users, landscapers, and factory workers can develop repetitive motion injuries of the elbow, wrist, and forearm. For all of you computer jockeys out there, here’s how to sidestep “mouse” elbow and other painful problems:

* Place keyboard above thighs and at arm’s length.

* Position mouse to one side of keyboard.

* Set monitor at eye-level and directly in front of you.

* Take breaks to rest arm muscles and tendons.

* Do a wall stretch. Facing wall, extend left arm at 90-degree angle to body with palm facing wall. Open chest to the right and extend fingers and palm away from the wall. Hold for 30 to 60 seconds. Repeat with right arm.

Click here for more about making your workplace work for you.

When Work Hurts The Saturday Evening Post