Come to hands and knees with your hands shoulder-width apart, knees hip-width apart, abs engaged, and back flat (spine neutral).
Engage your abdominals as if pulling your navel towards your spine and round your back towards the ceiling. Allow the head and neck to fall naturally between the arms.
Breathe deeply and hold for 10-30 seconds.
Stretch to the point of "mild discomfort," not to the point of pain. Never bounce. Keep the abdominals pulled in tightly and your pelvic bone slightly tucked under. Pull your shoulders away from your ears. This is a good compliment to the "Camel Stretch."
Muscles Stretched: Back
Original article and pictures take www.sparkpeople.com site
Everywhere you look, folks are bellying up to the barre. And no wonder: Ballet-inspired workouts blast fat, focusing on lower-half results such as ab-, bum-, and leg-shaping. Get slim and trim with this 30-minute routine.
Here's the secret: Most exercises involve "micro-movements," in which you move just an inch or two. "They take out the momentum, forcing you to stay in the contraction, which tires muscles faster, giving you faster results," says former dancer Carrie Rezabek Dorr, the woman behind the superhot Pure Barre class and this 30 minute workout.
Hundreds
Warm up first with 2 minutes of standing knee lifts. Next, lie on your back, draw knees up, lift head and shoulders, and bring chin to chest, coming into a tight ball.
Keeping your upper body lifted, extend legs toward ceiling, or, for more of a challenge, at a diagonal; extend arms (as shown). Pump arms up and down 4 times, then hold arms still and curl torso a tiny bit up and down twice. Repeat series 10 times.
Push ups
Get on hands and knees, hands slightly wider than shoulder-width. Bring feet toward your seat and tuck tailbone under. Bend elbows out to sides, lowering chest toward floor, then push back up; repeat 15 times.
Next, lower halfway down and hold; do 15 little pulses (pushing up and lowering down an inch) before coming all the way back up.
Extension parallel
Stand with back at fist's distance away from barre, feet hip-distance apart, knees slightly bent; reach back with wide arms and grab barre. Extend left leg (knee toward ceiling) and flex foot (as shown). Do the following moves for 30 seconds each: Lift and lower leg a couple of inches; make small circles as if tracing a dime in the air with heel.
Repeat circles in other direction, and point toes and do small leg lifts. Repeat series on opposite side.
Plie & releve
Stand with one hand on barre, the other on hip. Bring feet wider than hip-distance; turn toes out slightly and bend knees (keep knees behind toes), pushing hips back to sink seat to knee level.
Do the following moves for 30 seconds each: Bend knees a bit more, lowering then raising an inch; lower again and hold, slightly pressing knees back then releasing (as if pulsing).
Rise on toes, then lower and raise an inch; lower an inch and hold, pressing knees back, then releasing them.
Standing straight leg
Stand with right hand forward on barre, knees slightly bent, heels together, toes apart. Wrap left arm around waist and grab barre. Extend left leg diagonally back with toes pointed; tuck tailbone. Do the following moves for 30 seconds each: Lift and lower left leg a couple inches; hold left foot a few inches off floor and make dime-size circles with leg.
Circle leg in opposite direction; flex foot, then lift and lower a couple inches. Make dime-size circles; reverse direction.
Repeat series on opposite side.
Semi-fold over
Face barre, feet hip-width, knees slightly bent; stack bent forearms on barre. Walk feet back until body is folded 90 degrees at waist; rest head on arms. Keeping hips level, extend right leg straight back with foot flexed (as shown).
Do the following moves for 30 seconds each: Raise and lower leg a couple inches; make dime-size circles with leg. Reverse circle direction; point toes, then lift and lower a couple of inches. Make tiny circles with leg; reverse circle direction.
Repeat series on opposite side.
Tap & curl
Sit with knees bent, feet hip-width on the floor. Grab beneath thighs with elbows wide, then round back, bringing lower back toward mat; tuck tailbone. Do the following moves for 30 seconds each: Extend arms straight by hips, tap fists twice against mat, then lift fists.
With arms still, lower and raise upper body an inch; with upper body still, tap fists twice against thighs, then open arms out. Lower and raise upper body an inch; extend arms up and tap fists toward each other twice, then open. Hold arms still and lower and lift body an inch.
You May Like
Original article and pictures take www.health.com site
Backbends aren't just for yoga class. This gentle move will stretch through your abs and chest as well as increase flexibility in your spine and shoulders.
Stand with your back about three feet away from the tree. Lift your arms above your head, gently look behind you, and reach for the trunk. You might need to step closer to the tree if you're having a hard time making contact with the tree. Walk your hands as far down as you want, pressing into the bark to help your hips and ribs move forward, stacking them over your feet. Stay here for 30 seconds, and then slowly stand up.
Original article and pictures take media1.popsugar-assets.com site
It’s a common misconception that stretching after a workout alleviates muscle soreness. It doesn’t. But what it actually does, according to a recent study in the Journal of Medicine and Science in Sports and Exercise, is make you stronger. An increased range of motion – best achieved through effective stretching – allows your muscles to lengthen, catalysing faster growth.
Do this 10-minute stretching routine, designed by celebrity PT Ramona Braganza, after every workout to speed up your strength gains, increase your agility and injury-proof your body.
1. Downward dog
Reps 2
Hold the pose for 10 breaths – or around one minute.
How to do it Begin on your hands and knees with your fingers spread wide and toes curled. Exhale as you lift your pelvis up and backwards, straightening your arms and legs to form a wide inverted ‘V’ position. Keep pressing into the ground with your hands while simultaneously reaching your pelvis up as far as you can. Feel the stretch in your calf muscles, hamstrings and your back as you take long slow breaths while raising and lowering your heels to the ground.
Why “This increases flexibility and range of motion in your hamstrings and hips, and relieves muscle tension in your lower back,” says Braganza.
2. Lunge
Reps 2 each leg
Hold the pose for 10 breaths – or around one minute. Repeat with both legs
How to do it From a standing position, step backwards with your right foot as far as feels comfortable, landing with your back leg straight, your weight on the ball of your foot, and your front knee slightly bent. Keep your hips forward as you press your heel back towards the ground while lifting your pubic bone. Feel the stretch in your quads and hip flexors. Repeat with the other leg.
Why This improves your balance – often overlooked in a workout program. Also, holding in the pose will help strengthen and correct any muscle imbalances, says Braganza.
3. Triangle
Reps 2
Hold the pose for 10 breaths – or around one minute. Repeat with both sides
How to do it Begin standing with your legs around 3-4 feet apart, body facing forward, and arms stretched to make a capital ‘T’ at shoulder level. Turn your right foot out while keeping your hips facing forward and turn your left foot in from 90 degrees to 70 degrees. Make sure your base is strong by lining up your right heel with the instep of your left foot.
As you exhale, reach your right arm past your right toes, then slowly begin to bend to your right, pushing out from the hips and taking your right arm to a comfortable position on your leg, with your left arm continuing to reach up towards the ceiling. Do not roll your hips or torso forward. As you hold the pose, slowly allow your supporting hand to move further down your leg. Keep your head facing forward – or to make it more challenging look up at your left arm. Repeat on the other side.
Why This move is tough. It will increase tax your core, as well as improve your flexibility and balance. “The isometric contractions that this pose forces are a nice change-up from machine-based resistance workouts,” says Braganza.
Original article and pictures take www.menshealth.co.uk site
Best Pre- and Post-Workout Snacks for Any Type of Exercise
It's important to nourish your body when you ask a lot of it. Prepare for your next workout by eating a great pre-workout snack and then reward it for its hard work afterwards. We've found the best foods to eat before and after your favorite workouts to help you get the most them.
1. YOGA
Before: Yoga instructors recommend avoiding eating a large meal before yoga class. Trying to flow through poses is harder on a full stomach. Try eating a banana, apple or a small handful of nuts an hour before your yoga practice to give you energy and hold you over until you've finished.
After: Once you've finished yoga, treat your muscles with some protein. If it's a morning yoga class, an omelet with spinach is a great meal. For an evening class, prepare some salmon with a side of veggies.
2. RUNNING
Before: Before hitting the pavement (or treadmill) you'll want to fuel up! Runner's World suggests a snack that is higher in carbs but low in fiber and fat. Try some graham crackers with honey, a peanut butter and banana sandwich or some low-fat yogurt with fruit!
After: After running, make sure you get some water and electrolytes. After you've cooled down, giving your body some carbs and protein is a great idea. Try a tasty quinoa salad, chicken breast or a turkey sandwich!
3. LIFTING
Before: Going to a workout hungry means your muscles have nothing to build on. Before lifting weights, try to consume a snack with protein and carbs to give your body the fuel it needs. A salad is a great low-cal meal, but won't help you when you lifting!
After: Post-lifting, the obvious answer is to eat protein so you can sustain the muscle you're building. However, before you blend together a delicious Brownie Batter Protein Smoothie, add a little carb to your diet to get your insulin up. A piece of fruit should do the trick!
4. CARDIO
Before: When you pack your gym bag before Zumba, try grabbing an apple! A small dose of carbs will give your body the energy it needs. If you're going for a longer cardio workout, a bit of protein, like an egg or a small piece of meat, is a good idea, but give yourself a little over an hour to digest it.
After: According to Shape, if you've just completed a typical cardio workout, you don't necessarily need to eat right after because you've been burning calories thanks to an accelerated heart rate, but haven't used up much fuel. However, if you had a long workout, like when training for a race, or did a HIIT, high intensity workout or a lot of sprints, eating a snack with carbs and protein is a good idea.
(Photo: Shutterstock.com) (Photo: Shutterstock.com) (Photo: Shutterstock.com) (Photo: Shutterstock.com) (Photo: Shutterstock.com) (Photo: Shutterstock.com) (Photo: Shutterstock.com) (Photo: Shutterstock.com) (Photo: Shutterstock.com) (Photo: Shutterstock.com) Original article and pictures take asset.popculture.com site
Best Injury-Preventing Exercises Best Exercises to Prevent Injury
As anyone whose hobby involves physical activity knows, you can't expect your body to operate in tip-top shape without a little coaxing. Only running or cycling, for example, makes you more prone to painful injuries that can leave you nursing your condition on the couch instead of out there doing what you love. We've rounded up the best stretches and exercises to help you prehab before catastrophe happens. Pick a few from each common injury group to help stay out of the doctor's office and happily in the gym or on the road.
— Additional reporting by Lizzie Fuhr and Jenny Sugar
Original article and pictures take media1.popsugar-assets.com site
