Out of the Box- part 2

I find it ironic that the parts of the human body that most women love to hate are the parts that seldom get exercised. I mean we want tight tushies but we don't target the gluts. We complain about back pain, but never extend those muscles backwards; we only bend them forward. So here are some ya go; exercises that can cure lower back pain, tighten up the junk in the trunk, and make you sweat. ENJOY!

Bridge series

This is a wonder woman exercise series. It can strengthen your gluts, lower back, inner thighs, and abs all in one shot. The secret is on how focused you are. Initially you can push those hips up to the sky with out using your gluts. You will feel a bit in the hamstrings (can anyone say cramping?), but that's it. Most people have TRAINED their bodies not to function correctly in everyday life. So now the focus has to be on fixing what we broke.

Lay flat on your back - knees bent- heels in line with your hips. Place a pillow or rolled up towel between your knees and gently hold it. INHALE- nod the chin to your chest lengthening the back of your neck. EXHALE- tighten everything!!! Slowly lift you hips up to the ceiling by pushing them up with your gluts (that's your butt people). When you get to the top the front of your hips should be in a straight line from your shoulders to your knees. Now the work starts. Press your knees into the towel/pillow, squeeze your derrière, and pull your lower abs into your spin. NOW BREATHE!!! Hold position for 10 deep breathes; on your last exhale slowly roll your spin back down to the floor 1 vertebra at a time. repeat 3 times.

Basic Bridge

When you feel strong in the basic position you can add a single leg lift. Start in your basic bridge. INHALE- lift your right leg off the floor and extend up to the ceiling. EXHALE- lower leg just until the knees match. INHALE flex the foot and lift back up to the ceiling. HIPS MUST STAY LEVEL AND LIFTED. Repeat 5 times on this let then lower back down to the floor and repeat series on opposite leg.

In this series it's important to take your focus into to supporting leg. It should be working much harder than the lifted leg. If you begin to shake or lose form then end the set properly.

Back extention

When you have back pain it's hard enough just to get through the day; much less exercise those muscles that are causing you pain. Work these into you routine and before you know it you back will bother you less and less.

Swan 1: Lay on your stomach- legs straight- hands on the floor next to your shoulders. Pull your abs off the floor. INHALE- press through the heels of your hands to lift your chest off of the floor. Keep looking down at the floor not the wall in front of you. EXHALE- hold position sliding shoulders away from the ears and tighten your abs even more. INHALE- hold this long body position. EXHALE- lower down to the floor, but don't relax your body!!!. repeat 10 times.

Swan 1.

The next step would be to move the arms with the body.

Start in same face down position this time with your hands under your forehand like a pillow or by your side with palms facing your body. pull your abs off the floor. INHALE- Side your shoulders away from your ears and lift your entire upper body off the floor as one unit while you pull your shoulder blades toward each other with out losing your long neck . KEEP LOOKING DOWN AT THE FLOOR. EXHALE- lower back down to the floor but do not relax INHALE- lift; EXHALE- lower. Repeat 10 times.

Swimming Prep 1.

Four Point balance

Your starting position (A) can be an exercise as well.

Arm Lift (B):

Start on your hands and knees (A). Pull your abs in tight to your spine and slide your shoulders away from your ears. You should be looking straight down at the floor between your hands. EXHALE- lift your right arm off the floor WITHOUT bringing your shoulder to your ear. Hold for 10 seconds. Lower hand to floor and repeat on opposite side. Do 5 sets each arm.

Leg Lift (C):

Start in same quadraped position listed above. EXHALE- and reach your right leg behind you WITHOUT lifting or rotaing your hip up to the ceiling. Hold 10 seconds and return to starting position. Repaet opposite side. Do 5 sets each leg.

Bird Dog (D):

Again starting in the quadraped position listed above. IHALE- connect abs and relax shoulders away fron ears. EXHALE- lift right arm AND left leg of of the floor. BREATHE and hold for 10 seconds. return to strating position and repeat on opposite side. Do 5 sets each side.

This last exercise system is my new favorite workout. I love Pilates. I love GYROTONIC®, and I now love yoga. I have started practicing MOKSHA yoga. Moksha hot yoga is a unique yoga series that combines the precision of therapeutic yoga and the foundations of traditional yoga in a specially heated room. The series is a cardiovascular workout that strengthens, tones and loosens the muscles, while calming the mind and reducing stress.

The 'hot' in hot yoga allows for deep, safe stretching and promotes detoxification of the skin, blood and muscles through sweat. Classes are suitable for all levels of ability, even ABSOLUTE beginners with limited flexibility!