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Archive for September, 2016

This Supercharged Abs Sequence Will Have Your Core Feeling Like It Spent All Day At The Gym

This Supercharged Abs Sequence Will Have Your Core Feeling Like It Spent All Day At The Gym

Image Source / Getty Images

Yoga can be a super relaxing way to move your body, but that doesn’t mean it can’t be seriously challenging sometimes, too. One of the most Zen ways to set your core on fire is Down Dog abs. The quick series incorporates three different movements, each targeting a different area of your abs muscles—your obliques in particular are going to feel this one. Since you’re transitioning between plank and Down Dog, your shoulder muscles get in on the action, too.

“Down Dog abs integrates, tones, and strengthens many muscles in your body in a powerful fluid motion,” says Dashama Konah Gordon, a FITFUSION trainer and the founder of Pranashama Yoga Institute.

Here’s how you do this quick and powerful abs exercise.

Down Dog Abs

Down_Dog_Series

Whitney Thielman

  • Start in Down Dog and lift your right leg into the air, this is your down dog split position (also known as three-legged down dog). “Try to keep your back foot rooted for stability,” says Gordon. Keep your elbows straight but not locked, too. 
  • Bring your right knee under your torso. “When you’re transitioning forward, keep the traveling foot lifted toward your glutes to further engage your core,” suggests Gordon (so keep your foot as far from the ground as possible). Pause then extend right leg back to Down Dog split.
  • Now bring your right knee to meet your right elbow. Pause then extend right leg back to down dog split.
  • Finally bring your right knee to meet your left elbow. Pause then extend right leg back to down dog split. 
  • That’s 1 rep—start with 3-5 reps, then switch legs. Do the full set 3 times. As you build up your strength, work your way up to 10-15 reps for 3 sets, says Gordon.

Ready for Savasana yet?

You may also like: 13 Incredible Bodyweight Exercises You Can Do At Home

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Source: This Supercharged Abs Sequence Will Have Your Core Feeling Like It Spent All Day At The Gym

September 1, 20160 commentsRead More
The Barre Move That’ll Set Your Butt And Legs On Fire

The Barre Move That’ll Set Your Butt And Legs On Fire

HEX / Getty Images

Barre classes are notorious for tiny moves that push your legs and booty to the limit. But even though every pulse brings you a littttle closer to the point of exhaustion, they also make your muscles stronger by the second. Take plié squat pulses, for example. You wouldn’t expect such a tiny movement to burn so good, but oh, it does.

This move is a mainstay at NYC-based barre studio Physique 57, according to co-founder and chief creative officer Tanya Becker. “We love this move because it is a full-body exercise—it really works your thighs, glutes, and core simultaneously,” she says. (They call it Wide Incline Chair in their classes.) “Your glutes and legs are your primary working muscles in this movement, so they take on the majority of the heat.”

And, because you’re strengthening those larger muscle groups, you increase your metabolic rate, she says—this means your body burns more calories at rest because lean muscle mass takes more energy for your body to maintain. Of course, you need to do more than just this move to see full-body results, but it’s definitely worth incorporating into your routine.

You can do this move a couple of ways—if you’re standing in front of a barre or chair and able to hold onto it for balance, you can raise both heels off the ground (just make sure you’re not using the barre or chair to actually support yourself). Or, work one side at a time by raising just one heel off the ground and keeping the other flat. Balancing will be easier this way, but the move itself? Not so much. Here’s how to do it!

Plié Squat Pulse With One Foot Raised

PLIE_ONE_FOOT_RAISED

Whitney Thielman

  • Start standing in a wide squat. Keep your toes slightly turned out, too. 
  • Bend your knees into a slight squat and lift your left heel so you’re on your toes. Keep your right foot flat on the ground. 
  • Lower your butt a few inches toward the ground while keeping your chest up and spine straight. Continue pulsing up and down. “Make sure your knees and shins stay still and stable over your heels as you begin to pulse,” says Becker. And engage your core, too!
  • Start with 10-20 seconds of pulsing, then add more seconds as you get the form down. “I recommend pulsing to the point where you feel a lot of heat or burn and then begin to feel your legs shake,” says Becker. (Killer, but worth it.) If you only have one heel lifted, make sure you work the other side, too. Do this for 3 sets, resting for 10-20 seconds in between.

You may also like: 13 Incredible Bodyweight Exercises You Can Do At Home

Related:

The post The Barre Move That’ll Set Your Butt And Legs On Fire appeared first on SELF.


Source: The Barre Move That’ll Set Your Butt And Legs On Fire