Full body move that’s great as the first and/or last exercise in your workout.
Start in a standing position, arms hanging by your side. Nod chin to chest, round the upper body over the waist, pulling the ribs up to the ceiling. Come back to a tall back by re-stacking the spine. The neck and head are the last to come up. Repeat.
Reps/sets: 5-10 reps on each side, 5-10 reps with both legs.
This is a great stretch that prepares your powerhouse for the next move.
Come into an all-fours position (hands under shoulders and knees under hips).
Lift ribcage high to the ceiling, tucking the tailbone under.
Then, reverse– drop ribs down, press tailbone into the air.
Reps/sets: 5-10 sets (1 set = 1 cat and 1 cow)
This is a balance challenge and also works back, abs, glutes, hammies.
Stay on all fours, weight balanced evenly across shoulders and hips, with the waistline cinched up. Stay in steady, balanced “table” position, and reach one leg out behind you, hip height. Take a couple deeps breaths. Switch legs. Repeat.
Do arms (one arm out at a time, repeat).
Then, lift one arm and the opposite leg.
See-saw the arm and leg, keeping the powerhouse strong.
More difficult: bring opposite elbow to opposite knee.
Reps/sets: 2-3 reps of lifting each leg and arm, 5-10 see-saws.
Strengthen your abdominals and back with this rotation exercise that will also make you feel taller.
Sit on your sits bones, arms in a “T”, legs mat-with apart, knees lightly bent and feet flexed.
Sit tall, twist from the ribs, reach over the thigh to “saw” off the pinky toe with the pinky finger.
Come up to vertical in the twist, then unwind through center. Repeat on opposite side.
Reps/sets: 3-5 sets).
You may not feel as graceful as a swan as you do it, but this exercise is excellent for improving posture.
Lie on your stomach, legs together, all ten-toe nails on the mat. Make a pillow with your hands—palms down, one hand over the other. Put your forehead on your hands.
Reps/sets: 3-5 reps.
Get your glutes, hammies, core and arms with this combo move.
Lie on your back, knees bent hip distance apart, feet flat on mat.
Curl tailbone up, follow by lifting the pelvis, middle back and upper back into a “bridge”— long line from shoulders to knees.
Lower down by rolling through the upper back, middle back, low back until the tailbone touches the mat. Repeat.
On last rep, stay in the shoulder bridge, bring your right knee into your chest then straighten the right leg up to the ceiling.
Flex the heel, lower the leg to the height of the left knee, point the toe, and lift. Repeat 5 times. Bend the knee, lower the foot to the ground. Switch sides.
Reps/sets: 3-5 shoulder bridges, 5 reps of leg lifts on each side.
Stand with heels together, toes apart, zipping legs together. Arms out into a wide “T.” Imagine a corset around your ribcage to keep your abdominals working.
Lift onto the toes, look to the right, look to the left, look to center. Lower the heels. Repeat.
More difficult: close your eyes as you turn your head to each side.
Reps/Sets: 2-3 sets.
