If you sit on a chair all day, you may be experiencing tight or sore back muscles. To eliminate these nagging minor pains, perform this exercise 2-3 times per week consisting of 2 sets of 15 repetitions. This is an exercise also recommended by chiropractors and doctors. I've also seen variations of this exercise done in Pilates and Yoga. If you do constantly have back pains, it is advisable that you consult with your doctor before attempting this exercise.

Method of Performance

In an alarming trend that has continued to grow since early 1990's, government and university studies show that as many as 5% of high school girls and 7% percent of middle-school girls admit that they've tried anabolic steroids at least once. While some analyses attribute increase to girls' rising participation in sports, it is also clear that "plenty of girls and boys are using steroids to look toned and muscular without having to work out or watch what they eat," reports healthy fitness "guru" Anthony Ellis.

"Our society is hooked on 'magic pill' concept and these young people are getting hooked on steroids," says Ellis. Children as young as nine covet sexy bodies of their fit-and-trim celebrity, rock star, and athletic idols, "but they don't want to do work," he explains.

Gender Bender Ellis notes that most young girls are completely unaware that steroid use will cause physical changes like an increase in facial hair, a deepening of voice, severe acne, and smaller breasts, as well as psychological changes including paranoia, hallucinations and angry outbursts known as 'Roid Rage.

"Girls are risking their lives taking illegal steroids to make themselves feminine and they end up more masculine than ever," says Ellis. "They're experimenting with same testosterone pills, shots and creams that professional baseball players who are three times their size and twice their age are using. The risks are terrifying and results aren't much better."

Seeing is Believing Ellis, a self-proclaimed "average guy who was fed up with being a skinny, 135 pound weakling," transformed his own life with all-natural, muscle gaining techniques especially designed for people who have trouble with weight gain. "I gained 32 pounds of muscle in 12 weeks, I reduced my body fat from 10% to 7%, and I did it naturally," he says. "And I want to help people, achieve same results without putting their lives at risk."