08th Jan 2018
Strategies To Sculpt Every Inch of Your Body
WALKING LUNGE:
[TONES BUTT AND LEGS]
08 Jan 2018
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CRESCENT:
[FIRMS ABS, HIPS AND THIGHS]
Stand with feet together, toes forward, & arms at sides. Inhale & raise your arms above the head, fingertips reaching the ceiling. Exhale, & bend forward from the hips, bringing hands to the floor (it’s okay to bend knees). Inhale, & as you exhale, step right leg back into a lunge (left knee bent about 90 degrees, knee over ankle; right leg extended & on the ball of the foot). Inhale, come up and raise arms overhead; gaze forward. Hold for 5 seconds, then return to standing position & repeat, stepping left leg back.
WILLOW:
[FIRMS SIDES OF ABS]
Stand with feet together, arms at the sides. Fold your left leg in such a way that the foot touches the inside of the right thigh, & the knee is bent to the side. Hold the hands in namaste position in front of the chest for two breaths. On the third inhale, extend arms upward, fingertips toward the ceiling, & exhale. Inhale & bend the torso to the left. Exhale & straighten. Repeat three to five times, pressing foot into thigh; switching sides.
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Make it easier- Keep left foot on calf or tale support of the wall
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Make it harder- Close eyes as you balance & bend
ROCKING BOAT:
[FIRMS ABS AND BACK]
Sit with knees bent, feet on the floor, hands on the thighs, with the torso straight & head in line with the body. Lean back to about 45 degrees, raising the feet so calves are parallel to the floor and toes pointed. On an inhale, extend arms & legs, keeping legs together. Exhale, & as you inhale, lower torso & legs 3 to 4 inches so, the body forms a wider V shape. Exhale & raise torso & legs. Repeat 3 to 5 times.
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Make it easier- Hold the back of your thighs with your hands for support & keep legs bent.
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Make it harder- Once in the wider V position, extend arms overhead.
HOVER:
[FIRMS SHOULDERS, ARMS, ABS, AND BACK]
Begin in a push-up position. Get on your toes with arms straight, hands below shoulders, & body in line from head to the heels. On an exhale, lower chest toward floor, bending elbows back, arms close to the body, abs tight. Hold a few inches above the floor.
CHAIR:
[FIRMS BUTT AND THIGHS]
Stand with feet together, toes forward, arms at sides. Inhale & raise arms over the head, palms facing each other. Exhale & sit back about 45 degrees, keeping knees behind toes & abs tight to support back, gaze forward.
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Make it easier- Do the move with feet kept hip-distance apart, hands on thighs, & bend only about 30 degrees. Take wall support if required.
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Make it harder- After you sit back, lift heels off the floor, balancing on balls of feet (knees will be in front of the toes); gaze up at fingertips
DISCLAIMER:
It is of utmost importance that we contact our physician before starting any form of physical activity for the first time. Those individuals having back pain, orthopedic issues or any other health- related comorbidities are advised to take appropriate care before doing any of these activities.
