When the body and yoga collaborate, it creates a work of art, but more importantly, health benefits for the win. The main focus shouldn't be about creating the perfect, yoga pose. I've been on this yoga journey for quite a while, and I love it and enjoying it. An online post was my inspiration to try my first attempt at something new, fun, create, and a little bold. Although this is not quite what the artwork was supposed to look like, it definitely was worth the physical rewards.
Handstands build upper body and core strength. Handstands are a weight-bearing exercise, and it helps to strengthen bones, which is especially critical for women in their 50's and over considering we are at a greater risk of developing osteoporosis. I've already got a jumpstart on improving my bone health. This yoga journey is going quite well, flaws and all.
Have you ever wondered why a small little detail like lifting your knees 2 inches off the floor can make a hands-and-knees/tabletop position so much more challenging? Why *is* that? 🤔
Well, one way that we can make any yoga pose more challenging is to remove a “point of contact” with the ground. For example, in chair pose/utkatasana, we normally have 2 feet on the floor, which means 2 points of contact. If we decide to lift one foot off the ground in chair pose, the leg that’s left standing instantly has to work a *lot* more in order to maintain our upright balance.
In a hands-and-knees position, we normally have 6 points of contact with the floor (2 hands, 2 knees, 2 feet). So by lifting our knees to a hover (this is often called “bear position”), we’re removing 2 whole points of contact with the floor, which means a big change to the mechanics of the position.
Our shoulders, core, and quadriceps (muscles of the front of our thighs), all get to work more as soon as our knees lift off the ground. And kind of ironically, the higher the knees lift away from the floor, the *easier* the pose becomes - so try to keep them within just 1-2” of the floor for more of a challenge.
In this video, I have stepped up the challenge here by removing a 3rd point of contact with the floor (one hand) and placing it behind my head. Then I add some dynamic thoracic rotations, which can actually be quite effective for spinal mobility because the entire rest of the body is working quite hard to maintain its non-moving position as the spine rotates.
So anyway, that’s why such a small detail like floating your knees off the floor can add so much more load to a simple tabletop position 😀
If you try this thoracic rotation version of bear position (which can fit easily into any yoga practice!), let me know how it goes for you! 💙
#growthmindset: What are you working towards? 💪🏻💪🏻💪🏻
Over the last few months I’ve been working the ab roller HARD. I’m not kidding when I tell you I brought my ab roller with me to Mexico 🤷🏻♀️. I’ve been cognizant of my form and all the little muscles that engage and enable my body to tackle this movement. The key to this exercise is recruitment of supporting muscles. This requires core strength - not just abs. A strong core is the powerhouse for every other form of movement. 💥 There is something so symbolic about core strength. It brings me back to my center. Strength is earned, not given.
1. What goals are you working towards?
2. What are your favorite core strengthening exercises?
@i_am_justwatch went and checked out @allcore360_cp with a good friend Marcus @lydolife and it blew my mind. Marcus is paralyzed from the chest down and gets on this and pushes himself as far as he can and I saw it. I had to trim and speed up the video so you guys can get a glimpse of it. This machine challenged the user to use all angles of the core. This video was almost 6 minutes long and I did 4 full rotations. It's a slow moving machine and it will test you. It can go in different angles. Now being that I'm one for core, it pushed me just after the first rotation and not mention I dove right in with the chains lol. Still, it was something worth trying. Before I got on the machine, 3 gentlemen in their 70s used it. #lydolife#allcore360#coreworkout#atlanta
Did you see the core sliders in the last BroglieBox? Here’s one exercise you can use them for and complete virtually anywhere!
1. Start standing with feet about hip-distance apart with both feet on sliders.
2. Engage your core, then bend one leg and push hips backwards as you slide the other leg out to the side. Make sure to keep chest lifted and head up, and that your bent knee does not go past your toes.
3. Sit down into the lounge as far as you comfortably can, then pull your straight leg back in towards you as you straighten your bent leg to return to the start position.
4. Repeat on the other side, alternating sides for 10-20 reps.
5. For more stability, you can stand with only one foot on a slider and complete all reps on one side before switching to the other leg!
On a side note, if you’re on carpet, flip the Core Slider over so it doesn’t create friction! 🌱
Restore Your Core Day 2 🙌🏽 This is more of an advanced movement, so if you need some support make sure to place your hands just above your glutes to support your lower back.
As you bring your legs up and down, keep a tight squeeze on the circle.
Are you up for trying this? Let us know below, and make sure to tag a friend to do it with you!
GOAL = 10-20 total reps
Are you in?
Get your workout in early tomorrow at 7:10AM with Michelle on the Megaformer!
Our MEGA50 classes are only 50 minutes. You will be in and out of the studio by 8:00AM to get on with the rest of your day! Book class now 👍
“I’m too tired. It’s too hot. I don’t feel like. I’m sore. I’ll do it tomorrow.” 🙅🏻♀️ These were all the excuses I came up with today to avoid doing my workout. Excuses are easy. I probably could have come up with a dozen more. 🤷🏻♀️ The hard part is telling those excuses to shove it and just getting on with the work. The hard part is telling yourself that you CAN do it and you ARE WORTH IT.
Thankfully I am surrounded by so many cheerleaders that remind me of this on the daily. They are my accountability pals, my motivators, my fitfam. 💜 They make it so much easier for me to chose the hard work over the excuses. 👭👫
Crushed day 75/80 today and am feeling so great! Excuses be damned! 🙌🏼
No time to hit the gym but got one of these stability balls somewhere?!?! Here’s a perf
ab-tabulous workout to help you stabilize & strengthen your core & LPHC. .
Save & swipe rt for later. .
30 secs each - 5 rounds! 😈😅#dripdrip .
1. Leg raises - keep your lower back pressed against the floor avoiding bouncing & gapping! V important!!!! .
2. Knee tucks - keep core engaged & shoulders stacked over elbows/wrists. .
3. Ball pass crunch - keep knees locked/ avoid bending. Feet do not touch the ground. Nice and controlled movement. TAKE UR TIME! Shoulders should come off the ground to pass.
4. Pike- WARNING ⚠️ this one is killer! Goal is to stack hips over core, core over shoulders, shoulders over elbows/wrists. 90 degree shape. Lock knees to maintain straight line & avoiding dipping ur lower back. .
5. Decline forearm plank hold 🔥 - engage core and flutes so tight to achieve neutral spinal contraction. .
6. Alternating toe taps. Engage core to avoid hip rotation & maintain balance. .
Good LUCK babes!!! 💋🖤 #babesofwellness#coreworkout#stabilityball#stabilityballworkouts#morethanabody#femaleempowerment#femalefitnessmotivation
Part of 7am core workout (ok so it really needs to be going at 630), I’m working on that! As much as mornings suck, I’m really excited to start the full program because a big purpose of it is to help you get control of your day by getting control of your mornings. Have you ever noticed if you have a shitty morning the rest of your day is off? There’s actually science behind that and joe getting control can help your day. Join me on the 29th for this program that not only keeps your metabolism fired with 100 unique workouts to pick from but helps you get your morning right so you can tackle your day! Check out my stories for example moves, and answer the poll or drop an emoji below if you’d like to learn more!
Seen @alvinkamara do something like this with @doctor_reef . Had to give it a try! Had to do it for @jameel_warney too. Been working on these moves.
And for @glpj_ who told me all I do is core 😂
Here’s a little spicy ab circuit that I used in class today for you guys to try 😅
5 moves, 3 rounds, 30 seconds each:
1. DB figure 8’s ♾
2. Shotguns (alternating each side of DB) 🔫
3. Low plank hip dips 〰️
4. Dolphin planks 🐬
5. Bicycle crunches 🚲
6. Rest 🧘🏼♀️
Give it a try and let me know if ya’ll find these helpful.
Squats have changed my body... for the better! Not only have they lifted and rounded my booty - peach bottom anyone?? 🍑 but they’ve made my core more shapely.⠀⠀⠀⠀⠀⠀⠀⠀⠀
I have like 0 hips so for me, I always try to widen that area a bit and I feel like squats has helped! But everyone is different and will get different results. The one result I promise you will be happy with is having a plump butt!⠀⠀⠀⠀⠀⠀⠀⠀⠀
Fearful your legs will get bigger? I kid you not my legs have slimmed down! Raise your hand if you’re a squatter or want to become one! 🙋🏻♀️