This may look like something your younger self had no problem flipping into on the grass during recess, but as an adult, you can still do this fun move.  If you take an Ashtanga Yoga class, this is part of the backbending series right before the closing sequence.  Known as Tick Tock, it looks pretty challenging, I know, but there are a few modifications listed below you can do depending on your strength and flexibility levels.

It's very important to warm up before attempting Tick Tock.  Work on this move at the end of the next yoga class you take, or after a run or bike ride and this yoga sequence that increases spinal flexibility.

1. Begin in Downward Facing Dog.  Walk your feet in a little closer to your hands.
2. Bend your knees, lifting your heels, and push off the balls of your feet, lifting both feet into the air.  Try to bring your hips over your shoulders as you bend your knees.  If you want, you can pause in Scorpion with your feet close to or touching your head.
3. Lower your feet over your head and then release them to the floor, coming into a backbend.
4. Press into your feet as you rock your weight into your hands and lift your legs into the air, bringing your hips back over your shoulders.
5. Release your feet back to the floor.  Repeat five times.

Since this is a pretty advanced move, here are a few easier ways you can work on this pose.

• Practice the first half of this move by coming into Down Dog and just working on jumping your feet off the floor.
• Practice the second half of this move by beginning in backbend, working on jumping the feet off the floor.  The key to success is walking your hands and feet as close together as is comfortable before trying to jump.
• If kicking with two legs is difficult, begin in Three-Legged Dog.  Bend the knee of your bottom leg, kick off the ball of that foot, and kick your lifted leg over your head (like Handstand Split), releasing it to the floor.  Come into backbend, lift one leg up, and kick off the bottom foot, lifting your legs up and landing in Down Dog.  Be sure to practice kicking with both sides.
• If the first part of this move is easy for you (you have no problem kicking into handstand), do this move in front of a wall.  Stand about three to four feet in front of the wall, kick your feet up (one at a time or both together), and walk them down the wall into backbend.  Then walk them up the wall to get your feet up and over.  Play around with the distance your hands are from the wall to ensure you have enough room to come into backbend without feeling pain in the spine.

Running a marathon is much more than one day and 26.2 miles.  It's months and months of training, often filled with physical and emotional breakdowns.  In a way, the same can be said of weight loss.  Ask anyone who has struggled to lose weight, and they'll tell you it's more than a number.  It's a journey filled with sacrifice, letdowns, and determination.  From an outsider looking in, these types of sacrifice can seem a little crazy, but there's no denying how inspiring it is to see someone hit such a tremendous goal.

Then, you come across people like Lisa Swan who make you pause.  Lisa, 49, has accomplished the unthinkable by losing more than 80 pounds, and today, she takes to the streets of New York to run the TCS New York City Marathon.  At her heaviest, Lisa weighed more than 250 pounds.  Today she is in the best shape of her life with more than 100 races under her (fuel) belt.

Lisa:  Before

"Though training has been hard, I have to remind myself that fitness and endurance don't happen overnight," said Lisa.  "It took me years to gain this weight so it might take years to lose it.  I've signed up for many road races to keep my goals focused and I'm excited to run the New York City Marathon for the first time.  I want to cross that finish line!"

We were lucky enough to catch up with Lisa over race weekend to learn more of her inspiring journey to the finish line.

Richard Wood:  What motivated you to pick up running?

Lisa Swan:  A little over three years ago, I was over 250 pounds — at least 80 pounds overweight for my height.  I was sick and tired of being sick and tired.  So in early 2013, I got involved with an annual 10-week fitness program called the Staten Island Slim Down.  Through them, I started doing mall walks.  Then the Staten Island Athletic Club, a local running organization, invited us to check out a three-mile fun run in Clove Lakes Park that the club put on every week.  Walkers were welcome as well as runners.  It took me over 50 minutes to walk the [three-mile] course that Spring day, but I really enjoyed it.  The walking was a "gateway drug" of sorts to running.  It took me a while to build up the stamina to run, but once I started, I've never stopped.  Since 2013, I've done over 100 road races — and counting! — including five half-marathons and two Spartan Races.

RJW:  What kept you motivated when you first started?

LS:  I started with walking, and found that adrenaline started to kick in when I began doing road races, and I wanted to go faster.  I'm still pretty slow, but persistence and training has made me a real runner.  I also loved everything to do with runs:  the tech t-shirts, the swag, the medals, the food, and sometimes post-race parties.  So those were incentives for me to keep at it.  It was hard, and I wore myself out, but the races made me want to keep doing it.  It was the first time I ever found an athletic activity I enjoyed!

Lisa:  Before

RJW:  Do you have any tips for someone who wants to run, but has never tried?

LS:  Set goals for yourself.  My first goal was to do a Spartan Sprint in Citi Field.  Completing that 5K obstacle course race gave me the confidence to keep going.  Since then, I've kept on setting goals, like my first 10K, first half-marathon, improving my times, etc.  The key is to pick a goal that's both audacious and realistic.

I would recommend joining a local running club.  You can learn a lot from other members.  One of the more experienced leaders in my club has been training me for the marathon.  His steadfast belief in me, when I didn't fully believe in myself, has made a difference.  So has his marathon training plan.  Running 20 miles or more four times in my training hasn't just physically prepared me.  It's also mentally prepared me!

But at the same time, you cannot depend on doing your workouts with others.  I'm still too slow to keep up with most of my fellow running club members, so I train by myself.  Also, you have to be self-motivated.  If the only way you'll work out is with somebody holding your hand, you will fail.

You'll also find that there are more people like you than you realize, especially if you do bigger races like those put on by New York Road Runners.  Running isn't only for those with the so-called "runner's body".  I thought that only thin, super-athletic people ran.  Once you get started, you will see runners of every age, weight, race, ethnicity, and socioeconomic status.

Lisa:  After

RJW:  How much weight have you lost and what difference has it made in your life?

LS:  I've lost over 80 pounds, and would still like to lose another 15 or so.  I wasn't somebody who grew up overweight;  I didn't put on the weight until I quit smoking in 2005.  So although I came from a family where my mother and sister are overweight, I had no idea how vicious people can be when you're looked at as being fat.  Or how sometimes people treat you like you're invisible when you're heavy, like you don't matter.  Or how even simple tasks like climbing stairs or walking down the street or standing for a long time can be physically exhausting when you are carrying a lot of extra pounds.

There's a saying about how nothing tastes as good as skinny feels.  While I would argue that a few things still do taste as good as that, the basic gist of it is true.  I look younger and better and have much more energy now.  It's a pleasure to be able to shop in regular clothing stores again.  And to wear things that draw attention to my figure, rather than hiding it.  I also see myself as a warrior now, instead of the "sad fat girl" who was letting life pass her by.  The physical and mental challenges I've gone through over the past few years in my fitness/weight loss journey have made me much stronger.  While I still have my moments of doubt, I'm determined to keep on keeping on.  And I'm looking forward to the race of my life this Sunday at the TCS New York City Marathon!

Lisa:  After

RJW:  What are some typical meals and snacks you eat to fuel your workouts?

LS:  I usually eat a Thomas' english muffin with peanut butter and a little honey in the morning before running.  I like the Huma chia energy gels and the GU ones as well.  The Honey Stinger waffles and energy chews are awesome, too.  I also eat Luvo meals a lot for lunch.  I try to eat a lot of protein, too, as well as carbs.  Core Power shakes are the only protein shakes I've liked;  they taste like a real shake, not chalk!  Turkey burgers and marinated chicken thighs are a dinner mainstay.  I like sauteing kale, onions, and peppers to go with dinner.

RJW:  What advice do you have for other women who are struggling with weight issues?

LS:  While exercise alone won't make you thin, it's a necessary component for weight loss.  It burns calories and boosts your spirits.  And having a fitness goal makes you focus on eating the right things.  When you start thinking of treating your body better, like you do when you focus on fitness, you'll want to fuel better, and crummy processed food isn't going to cut it.

That doesn't mean I eat perfectly.  When there is something I really want to eat that's high in calories, like a chocolate chip walnut cookie from Levain Bakery, I'll enjoy the heck out of it, but break it in half and throw the rest out before I get tempted to finish it all.  The first few bites of any food are the best, anyway!  Another thing I've learned is to not let a bad meal become a bad day, become a bad week.  When I was overweight, if I ate too much in once meal and blew my diet, the overeating would carry on through that day and sometimes even the next.  Now, I start back eating better on the very next meal.

Also, don't get discouraged if you don't lose weight right away.  The best way to keep the weight off is to lose it slowly — no more than one to two pounds a week.

Lisa:  After

RJW:  What inspires you to keep going when you want to give up?

LS:  I've gotten a lot of inspiration and encouragement from family, friends (both in real life and on Facebook), fellow runners, and co-workers.  That has helped immeasurably.  And the progress I have made has also kept me going.  I keep some of my "fat photos" on my phone to remind me of how far I've come and to keep me from backsliding.  Also, writing publicly about my journey, like in my baseball blog, has given me an outlet to talk about the highs and the lows.

RJW:  Do you have a goal for the NYC Marathon?

LS:  My coach said that he doesn't care if it takes me seven hours, as long as I finish.  I have run a half-marathon at 2:43:08, but I'm not sure when I will finish the full marathon.  I've been told, by my coach and others to not set a time goal, but to just do my best.  However, I do want to finish before the race is over and the finish line is taken down!

You've overstayed your welcome, belly fat.  If you've been running consistently but still, you look down and can pinch an inch (or several) from your middle, it's time to kick that gut to the curb.  Crunches aren't the answer, so change things up by adding high-intensity intervals to your routine.  We recommend doing this 45-minute running workout outside;  not only will it help diminish your waistline, doing speed intervals will also help increase speed and endurance.

After completing a five-minute walking warmup, repeat the below minute-long workout 35 times, and end with a five-minute walking cooldown.

Calories burned per minute:  9.7

Calories burned for warmup and cooldown:  50

Total calories burned:  389.5

*All calculations are based on a 68 kilo woman.

Exercises that target your backside not only add shape and lift in your jeans and leggings, but they can also make you a stronger, faster runner.  To work the glutes a little more, we suggest you grab a set of dumbbells.  Look good and run faster with these effective tush-toning moves.

Weighted Donkey Kick

Adding a dumbbell to traditional donkey kicks pushes this exercise into overdrive.  Just don't hyperextend your low back as you work your glutes.

• Start on all fours, and place a weight in the crease of your right knee.
• Keeping your right knee bent at a 90-degree angle, lift your right leg up until you feel your right glute engage.  Flex your foot, and slowly pulse the foot toward the ceiling by squeezing your glute.  Do not move the torso at all — the motion is just in the hip joint.
• Pulse 20 times, and switch legs to complete a set.  Do three full sets.

Dumbbell Squat

Squats are one of the most effective ways to target your backside.  Holding dumbbells makes them a little more challenging.

• Stand with your feet hip-distance apart, holding a dumbbell at each shoulder.
• Slowly bend your knees as if you were going to sit in a chair, keeping all the weight in your heels.  Don't let your knees move beyond your toes, and don't let the knees roll out or in.  Squat down as low as you can, keeping your head and chest lifted, your spine long, and your shoulders relaxed.
• Press through your heels, and slowly straighten your legs to stand up.  Make sure to keep your spine neutral.  Do not round your back.
• Do three sets of 12 to 15 reps.

Side Lunge

Lunging to the side is an excellent way to work your glute meds, the supportive glute muscles on the side of the pelvis.

• Holding a pair of dumbbells, stand with your feet and knees together.
• Take a large step with your right foot to the right side, lunging toward the floor.
• Make sure your right knee does not extend past your toes, and keep your left leg relatively straight.
• Push off through your right foot, emphasizing the weight in the heel, to return to the start to complete one.
• Do three sets of 12 to 15 on each side.

Romanian Deadlifts

This basic move not only targets your tush but also tones the hamstrings.

• Stand holding a pair of medium-weight dumbbells in each hand, arms at your sides, with your knees slightly bent.
• Keeping your arms straight and knees slightly bent, slowly bend at your hip joint (not your waist), and lower the weights as far as possible without rounding your back, which should remain straight.
• Now squeeze your glutes to slowly pull yourself up (don't use your back).
• Do three sets of 12 to 15 reps.

Sumo Squats With Lateral Raise

Widening your stance while doing squats will target your glutes differently and will also tone your thighs.

• Hold a pair of dumbbells with your arms straight.  Step your feet into a wide stance with your toes pointed slightly outward.
• Bend your knees until your thighs are parallel to the ground as you raise your arms out to the side to just below shoulder level.  Keep your shoulders over your hips and your weight in your heels.  Then straighten your legs as you lower your arms.
• Complete three sets of 12 to 15 reps.

Reverse Lunge With Biceps Curl

Reverse lunges are superchallenging, and the added weight of the dumbbells increases the work.

• Begin with your feet together, holding dumbbells at your sides.
• Step your right foot back into a deep lunge as you bend your elbows, bringing weights to your shoulders for the bicep curl.  Make sure your left knee is directly over your ankle, and bend your right knee so it almost touches the floor.
• Focus on your left glute as you step your right foot forward to return to the starting position, lowering weights back to your sides.  Repeat, lunging the left foot back.  This counts as one rep.
• Complete three sets of 12 to 15 reps.

Even if your goal isn't to be able to do a handstand, your upper body and core can benefit greatly from practicing two exercises yogis often do to strengthen their muscles in order to hold this advanced pose.  Do this quick two-minute workout, and your muscles will be burning — we promise!

The Workout:  Hold the L-stand for 10 seconds.  Hop down, turn around, and kick up into a Handstand Against the Wall for 10 seconds, then rest your arms and wrists by doing Wall Child's Pose for 10 seconds.  Repeat this 30-second circuit three more times for a total of four times (two minutes).  If this is too hard, hold the first two exercises for only five seconds.  If you find workout too easy, hold the first two poses for 15 to 20 seconds each.

L-Stand

• Place your hands one leg length away from the wall.
• Step your feet on the wall so your shoulders are stacked over the wrists and your hips over your shoulders, with the legs parallel to the floor.
• Hold for 10 seconds.  Hop down, turn around, and kick up into a handstand.

Handstand Against the Wall

• Place your hands six or so inches away from the edge of a wall.
• Kick your feet up, press the top of your head against the wall, and move your legs away.  This will get your body in the correct alignment with your hips and shoulders stacked.
• Hold for 10 seconds before coming into Wall Child's Pose.

Wall Child's Pose

• Kneel down in front of a wall.  Spread your knees wider than hips-distance apart.
• Extend your arms overhead and place your forearms on the wall.
• Allow gravity to pull your torso toward the floor.
• Hold for 10 seconds, then repeat the entire circuit for a total of four times.