Stretch your muscles and lose the bloat! As a full-time blogger, it can be difficult to find time to fit in a workout routine and healthy eating plan. Check out these six stretches that are perfect for even the busiest people.

6 Stretches That Melt Away Belly Fat

Stretching is one of the best ways to reduce belly fat.

There are several stretches that you can do to reduce belly fat. Some of the most popular stretches include the cat-cow, child’s pose, and side plank.

Each of these stretches can help to reduce belly fat by increasing your flexibility and muscle tone.

You can also perform these stretches in combination with other exercises, such as aerobic exercise or weightlifting. This will help to increase the effectiveness of both exercises.

Stretching is a great way to relieve stress and improve your overall health. It can also help to reduce belly fat and improve your overall fitness level.

How to do Half Moon Vinyasa

There are a few simple stretches that you can do to help melt away belly fat. Half Moon Vinyasa is one of the most common and effective stretches for melting belly fat.

To do Half Moon Vinyasa, start by lying on your back with your knees bent and your feet flat on the floor. Place your palms on the floor next to your hips, and gently lift your hips off the floor until your chin is in line with your chest. Hold this position for 30 seconds.

Another simple stretch that you can do to melt away belly fat is the cat-cow stretch. To do the cat-cow stretch, start by lying on your stomach with both legs straight out in front of you. Bring your heels as close to your buttocks as possible, then slowly inches them toward each other until you feel a comfortable stretch. Hold this position for 30 seconds.

These two stretches are both easy and comfortable to do, so try them out today and see if they help you lose weight and reduce belly fat!

How to do Spinal Twist

If you are looking to melt away your belly fat, a good place to start is by doing spinal twists.

Spinal twists are a great way to loosen up your abdominal muscles and reduce abdominal fat. To do them, lie down on your back with your legs bent and feet flat on the floor. Twist your torso to the right and extend your left arm outstretched. Hold for two seconds, and then twist to the left and extend your right arm outstretched. Repeat the exercise eight times each side.

How to do Raise the Knee Pose

One of the best ways to lose belly fat is to do exercises that stretch and loosen the muscles in your abdominal region. One of the best stretches for this is the Raise the Knee Pose.

To do this stretch, lie down on your back with your knees bent and feet flat on the ground. Bring your arms overhead and interlock your fingers. Keeping your back straight, slowly raise your legs up towards the sky. Hold this pose for 10-15 seconds, then slowly lower them back to the ground. Repeat the stretch several times.

How to do Downward Dog with Warrior 1

Downward Dog is one of the most popular yoga poses and it is also a great way to reduce belly fat. To do Downward Dog with Warrior 1, lie down on your back with your feet flat on the ground and your hands at your sides. Bend your knees as low as you can and lift your torso and legs off the ground so that you are in a position similar to a downward dog. Hold the pose for 30 seconds, then slowly lower yourself back to the starting position. Repeat this pose 10 times.

How to do Many Forms of Cobra Pose

Cobra pose is a yoga pose that helps to target the areas of the body that are associated with belly fat.

Cobra pose is one of the most effective stretches for melting away belly fat. To do Cobra pose, lie flat on your back with your hands resting on your hips. Then, lift your legs and pull them towards your chest until you feel a stretch in your abdominal muscles. Hold this position for a few seconds, and then release the tension.

Other forms of Cobra pose include Half Cobra pose and Child’s pose. All of these poses are also beneficial for targeting abdominal area. They are easy to do and can be done in any room of the house.

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This interesting article will give you a glimpse of the benefits and possible drawbacks of AI-powered software. It also take a look at various yoga poses that you can practice with your friends and family members to get your body in shape.

What is a Yoga Pose?

Yoga is a practice that involves stretching and strengthening the body. There are many different yoga poses that are designed to work throughout the body. Some of the most common yoga poses are described below.

Pose 1: Downward-Facing Dog
This pose is designed to work the lower back, hip muscles, and thighs. It should be done slowly and with caution, as it can be difficult to maintain balance if done too quickly.

Pose 2: Cat-Cow
This pose is good for stretching the spine and hips. It should be started on all fours with hands on the floor close to your shoulders, then slowly raise your torso until you are in a kneeling position. Keep your spine straight and focus on keeping your abdominal muscles pulled in towards your spine. Hold for 10-15 breaths.

Pose 3: Half Moon Pose
This pose targets the hamstrings, quads, and glutes. Start in tabletop position with both feet flat on the ground shoulder width apart. Bend one leg so that thigh is parallel to the ground, and bring other heel next to first one so they form a half moon shape. Gently curl toes under while maintaining balance.

Types of Yoga Poses

There are many types of yoga poses that can be used for a full body workout. These poses can be done individually or in combination with other poses to create a complete work out.

Some of the most popular yoga poses for a full body workout are the bridge pose, the downward-facing dog pose, and the plank pose. Bridge pose is a common starting position for many yoga workouts. It strengthens the back and hips, and stretches the chest, shoulders, and neck. Downward-facing dog is an excellent pose for strengthening the core muscles.

It also stretches the legs and shoulders, and helps to improve balance. Plank is a challenging pose that strengthens the abdominal muscles, thighs, glutes, lower back, and arms. It also stretches the chest, shoulders, neck, and legs. As you progress through your yoga workouts, you may want to try incorporating more challenging poses into your routine. This will help to increase your cardiovascular fitness as well as your overall strength and flexibility.

Why Work Out With Yoga?

Yoga is a great way to get a full body workout. It is an exercise that targets both your upper and lower body, as well as your core muscles.

One of the best things about yoga is that it is easy to do at home. You can do it in your own time, which means you can fit it into your busy schedule.

Another great thing about yoga is that it is a low impact exercise. This means that it is not harmful to your joints or your bones. In fact, many people find that yoga helps to relieve pain in their joints.

If you are looking for an effective and easy to follow full body workout, yoga is the perfect option for you.

Deep Breathing Exercises to Reduce Stress and Anxiety

Stress and anxiety can take a toll on your body, and yoga is a great way to reduce stress and improve your overall health.

One of the best ways to reduce stress and anxiety is to do deep breathing exercises. These exercises help you to relax your whole body and breathe deeply. They also reduce stress and anxiety by improving your circulation and reducing inflammation.

If you’re looking for a full body workout that will help reduce stress and anxiety, try practicing yoga poses. Many of these poses work the entire body, including the chest, shoulders, back, hips, and legs. Yoga is a great way to relax your mind and body, and it’s a great way to start your day off on the right foot.

Conclusion

If you’re looking for a complete body workout, then you should consider incorporating yoga into your routine. Not only will it help to tone and strengthen your muscles, but it also helps to improve your flexibility and balance. Whether you are starting out or looking to add more variety to your workouts, yoga is an excellent choice. So give it a try this week and see how you feel!

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Yoga is a practice that focuses on the body and mind. One of the techniques of yoga is yoga poses, or asanas. The practice of yoga in general focuses on stretching, breathing, and meditation. It aims to increase flexibility, strength, and overall well being.

In yoga asana, a particularly challenging pose is the headstand, where the person is upside-down with their head above their feet. In this pose, the practitioner faces forward with their chin parallel to the ground.

Hridaya yoga focuses on strengthening and lengthening the spine and on developing fluid, flowing postures that are harmonious to the body, relaxing and rejuvenating the body and mind.

In yoga, the headstand is designed to challenge the practitioner as they transition from the safety of the chair to the upside down position, in order to gain a deeper understanding of the body and build strength and flexibility.

The headstand, also called “Viparita karani,” is one of the easiest and most accessible of all the asanas, and is a fundamental pose in yoga. Headstands are useful for stretching the arms, legs, and back as well as loosening shoulders and chest.

The handstand is another challenging pose. In it, the practitioner is upside-down with one leg behind and one leg in front, and one hand on each ankle, balancing on the hands and on the one foot.

In the handstand, the body is in a straight-up position. One important benefit of the handstand is that it can be performed almost anywhere, as long as a solid base is available.

Hanging poses are some of the most difficult asanas in yoga. In these poses, the person hangs from the arms or harnesses, sometimes in a dangerous situation.

The handstand is a yoga pose designed to work the arms, chest, back, and core by balancing on one hand and one foot. This is one of the most difficult poses to master (and holds as many potential safety hazards as it does rewards); however, once mastered, it becomes a very useful pose to be able to use in daily life.

Some traditions also consider it to be a form of meditation and a type of yoga meditation, designed to help the practitioner reduce anxiety and stress.

In yoga, one hand grasps a foot to perform the handstand, and the other hand grasps the opposite ankle. The practitioner should bend the knee of the standing leg, and then straighten the non-standing leg and fully extend the standing one. The standing leg is kept on the ground at all times, while the non-standing leg is kept off the ground by keeping the ankle bent.

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From the outside, you may resemble a painting depicting health. But is there a completely different scenario happening inside your body?
We all have that thin friend who can eat anything and not gain an ounce of weight. This can be frustrating and seem unfair to those who exercise regularly and eat healthy but are still somehow still struggling with the extra pounds. However, that thin friend of yours may not be as healthy as it looks. There are many who, while looking thin, have unhealthy levels of body fat. These people are called skinny fat, that is, thin but fat people. Scientists, on the other hand, use a much more technical definition: normal weight obesity. There is scientific evidence showing that this condition, which is a serious health problem, is as dangerous as obesity in terms of health.

5 SYMPTOMS THAT MAY BE SKINNY FAT SIGNS

• Excessive fat in the waist area
• High blood pressure
• High cholesterol level
• Insulin resistance or high blood sugar level
• Rarely exercising and poor diet

What is “normal weight obesity”?

The body mass index (BMI) of people with normal weight obesity is within the range considered normal and “healthy”. However, these people also have a high fat ratio and have layers of fat deep in their abdomen. According to scientific studies, these people have a higher risk of developing metabolic syndrome, high blood pressure, type 2 diabetes and heart disease than people with a healthy BMI index.
There is also the type of obesity in which excess body fat accumulates in the abdomen and waist area. The oils in question are sometimes stored so deep that they cannot be noticed from the outside. This problem is very difficult to understand from the outside. The most worrying thing about this issue is the fat accumulating around vital organs. This condition is called visceral lubrication. Viscelar lubrication produces compounds that can trigger inflammation and cause fatty acids to enter the blood stream. We are talking about fats that are much more dangerous than those that accumulate in the hips and calves and that you can easily squeeze and have fun with.

How common is it?

Normal weight obesity is spreading. According to the studies carried out in Australia, the waist width of people with the same body weight increased by 6.7 cm in women and 2.8 cm in men between 1989 and 2012. According to this ratio, roughly one in five women and one in 10 men would be considered obese, even though the BMI index does not indicate such a result.
Many experts now agree that the term “obese” should be updated to include body fat, not just weight.

Why is it so dangerous?

Experts now say that people with a waist size suitable for obesity (over 88cm for women, over 102cm for men) but with a BMI index that would not fall under the obesity category (30 or more) are still at a high risk of heart disease, type 2 diabetes, high blood pressure and premature death. they know.

One reason is that visceral lubrication does not stay silent. “The fat around the organs is definitely more dangerous than the fat in other areas.” says nutritionists.

“This fat has been proven to increase the risk of cardiovascular disease, glucose intolerance, inflammation and insulin resistance.”
Fat cells in the midsection of the body produce inflammatory proteins that disrupt insulin balance. This increases the risk of type 2 diabetes. These inflammatory proteins also build up resistance to leptin. Leptin is a hormone that regulates fat storage, appetite and how much weight is burned.

What is causing it?

Normal weight obesity has a genetic basis. So some of us tend towards this ailment. However, this normal weight obesity can also occur over time, regardless of genetic background. Although they do not cause weight gain, diet and inactivity are influential factors in this regard. Researchers working on body structure state that young and pre-menopausal women are especially at risk of fat storage, because factors such as unhealthy diet and inactivity are in question.

Our bodies tend to change over time. With aging, our muscle mass decreases, especially if we don’t train those muscles enough. When we lose our muscle mass, the fat rate in our body automatically increases. Less muscle means more fat accumulation. It’s like a vicious circle.

Our metabolism slows down with age. The moment your metabolic rate starts to drop, you start to gain weight even if you continue to eat the same way.

For women, it can be said that menopause contributes to this period. Because the hormonal changes that occur during menopause cause fat to be stored in a more centralized way, with a focus on earlier. This situation and our slowing metabolism can cause both weight gain and waist fat.

Stress is also one of the factors that play an active role. The stress hormone cortisol is known to be associated with a high level of visceral adiposity. Also, when we are stressed, we do not eat well and do not want to exercise.

How can I find out if I have it?

It takes more than just weight to understand what’s going on inside your body. You can examine your body structure to understand whether you have normal weight obesity. The most common of these is bioelectrical impedance analysis (BIA). It’s also available at many gyms, clinics, and pharmacies.

In cases that are not analyzed in this way, there may be a number of symptoms that may cause you to doubt.

Examine Your Body Shape

One of the most logical steps to take can be to analyze your body shape. Although we are all genetically different, it can be said that people with a tendency to store fat in the chest and waist/belly area are more prone to normal weight obesity. These people may have a body structure called the “apple” shape. If you have a more “pear”-shaped body, that is, fat accumulation occurs more in the calf and hip area, you are less prone to visceral fat.

MEASURE YOUR WAIST

Waist width measurement is a quick and simple test. Wrap the tape measure around your waist. Note for men: the waistline is not where your belt is. It is the part that is just above your hip bones, close to your belly button. Measurements over 94cm for men and 80cm for women may indicate visceral fat.

TEST YOUR STRENGTH

If you struggle with squats, lunges or push-ups, your muscle mass may be less than ideal. Test yourself with these moves; if you have low muscle mass, your body fat percentage is probably higher than the ideal ratio.

BLOOD TEST

Having regular cholesterol, blood sugar and blood pressure tests can help you understand how healthy your metabolism is. High values ​​that may appear in these tests may indicate normal weight obesity.
People with an “apple” body type are more prone to visceral fat.

ANALYZE YOUR WAIST-HIP RATIO

You can measure visceral fat by dividing your waist width by your hip width. This process can be applied by people of all sizes. Measure around the widest part of your hips. Divide your waist width by this number.
A rate of more than 1 for men means high risk, while for women this rate is above 0.85.

KNOW ABOUT THE FAMILY

If a close relative (parents, siblings) suffers from diabetes, heart disease, high blood pressure or high cholesterol, you may be genetically predisposed to these diseases.

The post What Is Skinny Fat? and How to Fix It appeared first on All Yoga Positions.

Eww! I know you hate wrinkles, so you had better hate SUGAR, hate BREAD, hate PASTA, hate PIZZA, and hate ICE CREAM! The reason why you have wrinkles and excess body fat is from SUGAR! (Remember, all flour is sugar to your body. So if you want to look young, vibrant, healthy, and have a lean body with a booty, what is the number one commitment you need to make? To ELIMINATE SUGAR! Kick the habit! Now before you get carried away, I’m talking about the refined/processed/manmade forms, not the ones that happen naturally in veggies and fruit.

I’m talking about the kind that comes from foods like candy, cereal, chocolate, coffee creamers, donuts, gum, soda, sports drinks, etc., because those AGEs will age the F out ofyou. Guess what makes your skin look healthy and vibrant? FATS! PROTEIN! VEGGIES! My whole point ofthis portion ofthe chapter was initially just to inform you to NOT fear fats. Just know that FATS are your FRIENDS and sugar is your nemesis. If anyone you know is teaching low fats and to watch your cholesterol, RUN, because they are outdated fools. Science has proven that sugar is the actual CAUSE of heart disease, because having high blood sugar is like taking sandpaper to your arteries. Your body manufactures 75-80% of its cholesterol.

Did you hear that? Your body MAKES your cholesterol! It’s not coming from the cholesterol in food, it’s coming from your BODY producing it. High cholesterol isn’t the issue; as a matter of fact, it has zero correlation to heart attacks. This is proven fact. Most people who have heart attacks have normal cholesterol levels. But having high levels could be a sign that you have severe inflammation. Severe damage is being done to the body, to which it responds by producing more cholesterol to repair the damage you’re doing to your arteries. Inflammation is the issue, not the cholesterol. Guess what causes inflammation? Mainly PROCESSED CARBS and foods that spike blood sugar. Eggs don’t cause heart attacks, sugar does! Saturated fats don’t cause heart attacks, sugar does! This is proven science.

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Yes, your body fat is TOO DAMN HIGH!

Even for some of you who are light on the scale but have no definition, you are what’s called ‘skinny fat.’ So getting a HOT body like the Instagram models means getting your body fat LOWER. “Wait, you said ‘macros.’ What are those?” Exactly! Most of you don’t even know what they are, and that’s BASIC nutrition. Keep reading and I’ll teach you. Most of you are overweight, obese, fluffy, or skinny-fat with no ass. How do I know? Well, statistically speaking, if you are like the average American female, you are 5’-3” and 168 pounds. That means you have a good 40 to 58 pounds of excess body fat sitting on your frame. No amount of booty training is going to help that ass look better until you get the FAT OFF that ass.

You must eliminate body fat FOR GOOD!

You’ll never see that C-shape booty until you reduce the fat on your body. The fitness models you see that inspire you to get those booty gains have very LOW body fat levels and this is why they have such awesome, perky onion booties that would make a guy’s eyes water. Most of the Instagram models have around 9-13% body fat. So when it comes to your booty gains, you must first think of getting some shreds. This whole chapter is going to give you a quick nutrition education to teach you how to eat so you can melt fat and feed your muscles to develop that ass.

Not only is your nutrition vital for fat burning; it is also key for building muscle. You can do all of the most awesome workouts, but if you’re not giving your body the building blocks it needs to build muscle or if you eat mindlessly, you’re not going to burn fat or develop the booty you seek. Your body fat will be too high to see those booty gains or because you’re not building the muscle to create them. Nutrition is EVERYTHING.

It’s MORE IMPORTANT than your training. Did you read that? Your DIET is MORE IMPORTANT than your training. I’m sure you bought this book looking for the training and booty workouts, but I’m telling you now, without training your DIET, the training in the gym is useless. (And I have the sickest workouts in existence!)

Even pro bikini competitors don’t have workouts this awesome, and they have the best booties in the game! That’s why nutrition is the number one skill you HAVE to master. It’s like learning a new language and you need to learn to speak it fluently. Be fluent as fuck! “In order to change your body,you must first change your diet.”

Daymond Sewall Now, I’m very aware that a lot of you reading this book right now may be personal training clients, online clients, or even some of my Shredders (people who have my first book, Shredded Executive), so you may know some of what I am about to teach you.

But even if you are, read through, refresh your mind, and absorb this info. I’m sure there are a lot of you who have forgotten and need to freshen up on the content. For those of you who are new to this, you are about to learn everything you’ll ever need to know about nutrition. It is without all the scientific mumbo-jumbo, straight to the point, and gives you the facts, tips, and secrets so you can obliterate fat and develop that booty. As always, I’m going to do this by giving you the hacks! Sound like a plan? Great! Let’s do this!

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Another thing is to pay attention to how these models pose. Posing in pictures can completely change the way your physique appears. So even if you don’t have an ass now, if you pose just right, it can make you look like your do. As you are developing that ass, posing right can highlight it EVEN MORE.

Pay close attention to the angles, the way their weight is distributed on one leg, the arch in their back, the lighting, etc. Also note that they often take dozens or hundreds of photos and videos, to only come out with ONE they will post. Yes, you read that right. So if you intend on growing in social media, know that you will need to play with angles, lighting, and posing, to get the perfect shot. I want you to stop reading right here.

Do some research, download and/or screenshot some images of what you want to look like. Save it on your phone wallpaper, computer desktop, and print up some and put these everywhere! Do it right now! Now that you’ve done that, each time you see this image, visualize THIS as your body. Getting your mindset IN THE GAME and getting your self- image of your DREAM BODY are vital to you staying on track, on point, and DTBW every day. Train your mind harder than you train anything else.

This sums up the mindset. Let’s see how much you remember.
1. What is your self-image?
2. What is a limiting belief you have? What is a new belief to establish?
3. Your mind treats the words “I am” as what?
4. How many steps are there in setting goals?
5. How many action steps are there?
6. Why are we spending this time on mindset?
7. How many times a day are you going to commit to writing down your goals and action goals?
8. Who is your fitness model inspiration?
9. What date did you set for a deadline?
10. Name three places you are going to put your inspirational photo.
11. How much do you love me? (LOL)
12. Did you follow me on social media and SoundCloud yet?
13. Do you have questions? Read the entire book fırst three times, because it’s probably already answered. If it’s not there, message me and I’ll be happy to give you the answer.

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I already started to change your perspective a minute ago when I explained how much EFFORT it’s going to take. That was intentional. This body is going to take work, but what you may not realize is this is going to take more MENTAL WORK than physical work. Yep, you read that right. This journey of getting a booty and a hot, sexy body is mostly a MENTAL FEAT. You see, there are many reasons why you have failed over and over in the past, and they all have one thing in common: your HEAD.

Your mindset, your beliefs, and your thoughts create your actions, which lead to your results. Most of you have shitty mindsets, shitty beliefs, and shitty thoughts about your body, nutrition and fitness. All of these lead to your poor actions, poor choices, and continual failures. For example, you may lack belief in yourself that it is possible, or possible for you to ever get. If You do believe this, you won’t put in the effort, commit fully to the nutrition, the workouts, or push yourself as hard as you need in order to get results. In turn, it means you WON’T succeed and it was all in your head. You failed before you even began.

LIMITATIONS ONLY EXO SO IF YOU BELIEVE THEY EXIST

Or, you may have the wrong self-image imprinted in your mind. This is a huge reason you have failed in the past. (We will discuss what this means in a moment.) Or, you didn’t set clear enough goals to give your mind a specifıc target to aim for. This is also a big reason you have failed in the past. You didn’t WRITE DOWN what you wanted specifically, so your brain didn’t have a target to aim for. Or, you constantly say and think “I AM” fat/lazy/weak/undisciplined.

The words I AM is a COMMAND, so whatever follows that becomes what you create. Don’t worry, we’re going to fix this. On top of this, you are going to have days you don’t feel like training. You must do it anyway. You are going to be surrounded by highly addictive foods that will sabotage your efforts every single day for the REST of your life. Every single day! So what can you do about this? You need to discipline yourself to do what’s right! You are going to have to push your limits constantly.

Continuous improvement requires constant pushing your limits. You are going to have times that life is going to get in the way and you are going to have to suck it up and DBW (Do The Booty Work) anyway. Yes, I just made that up! That’s going to be OUR mantra for this book! Boom! #DTBW! Use that on social media! Success comes from your FOCUS and EFFORT, your mental toughness, and your mindset to overcome your challenges. These are all MENTAL things that we must tackle and reprogram in order for you to actually GET THIS BOOTY and body, so let’s discuss some of these.

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HERE’S HOW TO DO THE EXERCISE:

● Stand on your right leg.

● Pull your core muscles tight.

● Bend your right knee as deep as you feel comfortable.

● Squeeze your bottom and lift back up to the standing position.

● Complete one set before changing over to the other side.  

SETS AND REPS: Aim for two to three sets of 12-15 repetitions on each leg. SAFETY TIP: Only squat as far as feels comfortable. As your balance improves, you can begin to squat deeper, but if you’ve never done this exercise before, build up to deeper squatting gradually.

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BIRD DOG

Good for the core

● Start on all fours with your shoulders directly over your wrists and your hips over your knees.

● Looking between your hands, brace the core and extend your left arm and right leg. Hold and lower.

● Switch sides, performing the move on the right arm and left leg. Tip: keep a flat back throughout the move, and ensure your arms and legs lift to create a straight line. Don’t overextend and arch your back.

HAMSTRING WALKOUT

Good for the hamstrings

● Lying on the floor, place your feet flat and knees at 90 degrees. Then place your hands on your hips.

● Lift your toes to rest on your heels and walk your feet away from your bottom, to nearly straight legs. Walk your feet back and repeat.

● Drive your hips up and squeeze the glutes throughout.

Tip: to make the exercise a bit easier, place your arms flat on the floor for added stability.

SINGLE-LEG HIP THRUST

Good for the quadriceps, hamstrings and glutes

● Lying on the floor, place your feet flat and knees at 90 degrees. Holding your left knee to your chest, push through your right heel to drive up and squeeze the glute. Lower and repeat reps.

● Switch sides. Tip: to add intensity, perform pulses at the top of the hip thrust. Place your feet further away for hamstring focus. The closer your feet are to your bottom, the more the focus is placed on your quadriceps.SIDE PLANK WEAVE Good for the shoulders, core and obliques

● Set up in a side plank, right shoulder stacked directly on top of the right elbow. Have the feet stacked on top of each other. Create a straight line from head to heel.

● Reach your left arm up to the sky and slowly rotate it under your torso, following with your eyes. Reach as far underneath as possible and return to upwards stretch.

● Perform full reps and switch sides.

● To aid stability, place the upper leg over and in front of the right foot to create a wider base. Tip: resist leaning forwards and pushing your bottom out – always try to maintain a straight body line.

PLANK SHOULDER TAPS

Good for the shoulders and core

● Start in a high plank position, with your hands directly under your shoulders and with your feet hip-width apart.

● Keeping your head, back and hips in a straight line, tap one hand to the opposite shoulder.

● Ensure the core and glutes are engaged throughout each rep.

● Tip: don’t let the hips dip to the floor. Keep the back flat enough to rest a drink on!

ROCKET LAUNCHERS

Good for the lower body and core

● Stand with your feet shoulder-width or slightly wider apart and push your bottom backwards into a squat position.

● While performing the squat, touch the floor with your hands, drive up out of the heels and stretch up to the ceiling onto your tiptoes.

● Keep your core tight throughout. Tip: when you’re completely comfortable with the technique, perform the move at speed to add extra intensity.

REVERSE CRUNCH

Good for the lower abs

● Lying on the floor, place your arms beside your body, with your palms facing down.

● Keep your knees bent to 90 degrees and legs perpendicular to the floor, breathe out, contract your abs to bring your knees to your chest and raise the hips off the floor.

● Hold and slowly return your legs to the starting position. Tip: resist rushing through the movement – use slow and mindful contractions of the abs.

SPRAWLS

A good full body exercise

● Start in standing position, lower your hands to the floor and kick the legs behind you into a high plank.

● Replace your hands with your feet popping forward to arrive into the sprawl position, with the knees bent at 90 degrees, elbows and knees, high chest, heels grounded.

● Replace your feet with your hands and drive the legs back into a high plank. Perform at speed for added intensity. Tip: keep your chest high and knees bent at 90 degrees in the sprawl. 

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