At Home Moves to Master

Firm Up! Seven Moves to Master

Plank Pose

Get Started:
(image A)

1) Come to all fours with wrists under shoulders, knees positioned directly under your hips.

2) Lift your right leg and straighten it behind you; flex your foot so your right heel is up, toes are pointing down. Lift your left arm straight in front of you, reaching your left fingertips away from your right leg. Pull your abs in, hold for 10 seconds. Look straight down so that you aren’t lifting your head or dropping your chin. Come back to all fours.

3) Repeat, alternating sides for 5 rounds.

Make It Harder:

1) Start on all fours. Walk your hands about six inches forward. Shift your shoulders over your wrists to lift your feet off the floor. Look at the floor about a foot in front of you. Don’t sag in your belly and back, you want to find a long, straight line through your head and your butt. Be careful not to sink your chest down between your shoulders; press into the hands to engage the upper back.

2) Hold this modified plank for 10 seconds.

3) Lift your right knee off the ground to straighten your leg. Then extend your left leg. Hold for 5 seconds and bring the knees back down. Repeat 3 rounds.

Try the Challenge:
(image B)

1) Start on all fours. Extend your right leg behind you, ball of the foot on the ground and heel lifted. Extend your left leg back, so the inner feet touch. Reach the top of your head away from your heels so your gaze is a few inches forward of your fingers and your neck is relaxed.

2) Pull in belly and hold for 20 seconds. Rest for 30 seconds and repeat.

Wall Squat

Get Started:
(image A)

1) Stand with your back and head against a wall. Walk your feet forward about 18 inches, shoulder-width apart. Your arms will be hanging straight from your sides, palms facing into the wall. Keeping your head and back against the wall, slide down until your knees are at about a 90-degree angle or less.

2) Keeping your feet where they are, push your back into the wall to slide up to stand with the legs straight. Pause for a breath, then slide back down to a squat. Pause, then slide up to stand. Do this 15 times, but never squat so deeply that your hips drop below the level of your knees.

Make It Harder:

1) Stand with your back and head against a wall. Walk your feet forward about 18 inches, shoulder-width apart. Your arms will be hanging straight from your sides, palms facing into the wall. Keeping your head and back against the wall, slide down until your knees are at about a 90-degree angle or less.

2) Hold this position for 15 seconds.

Try the Challenge:
(image B)

Repeat the move, holding for 30 seconds. Repeat two more times, resting in between. Later try for 45 seconds, and eventually 60 seconds.

For an even greater challenge, try doing a squat against an exercise ball.

Pilates Hundred

Get Started:
(image A)

1) Lie on your back with your arms at your sides, palms facing down. Bend your knees so your feet are flat on the floor, under your knees.

2) Lift your head, neck and chest up off the floor. Gazing at your knees, or tucking your chin into your chest, lift your arms up, palms facing down. If this is too hard on your neck and shoulders, keep them on the floor.

3) Inhale. Press your palms down rhythmically as you exhale five short breaths, pumping your hands with each breath. Then turn your palms up, and press up rhythmically with five short inhales to complete one set. Aim for 25 breaths.

Make It Harder:

1) Start lying on your back. Bend your legs to form a 90-degree angle so your knees are directly over your hips and your calves are parallel to the floor. Scoop your belly in so your low back is flat on the floor.

2) Exhale as you lift your head, shoulders, and arms off the floor. The gaze is on the knees. Again, if your neck is uncomfortable, keep your head and shoulders on the floor.

3) Inhale. Press your palms down rhythmically as you exhale five short breaths, pumping your hands with each breath. Then turn your palms up, and press up rhythmically with five short inhales to complete one set. Aim for 50 breaths.

Try the Challenge:
(image B)

1) With the same set-up as above, this time straighten your legs so they’re on a 45-degree diagonal off the floor.

2) Aim for a complete set of 100 breaths and arm-pumps.

For a bigger challenge, loop an exercise band around the tops of your shins to create resistance.

Cross-Legged Stretch

Get Started: Seated Butterfly
(image A)

1) From a seated position on the floor, bring the soles of your feet together, knees out into a diamond shape. If your knees are lifted, you can put blocks underneath them.

2) Sit up very tall, lifting the chest. Clasp your hands around your feet or shins. Focus on drawing the knees away from one another to open your inner thighs. If it’s hard to sit up straight, try this sitting against a wall. Hold for 20 seconds.

Make It Harder: Forward-Folding Butterfly

1) From a seated position on the floor, bring the soles of your feet together, knees out into a diamond shape. If your knees are lifted, you can put blocks underneath them.

2) Sitting up very tall, walk your hands in front of you as far as you can with a straight spine. Then allow the spine to round and drop the head and chin down.

3) Breathe all the way into your belly to open the hips. Hold for 10 seconds. To come out, bring your hands to the backs of your thighs to bring the knees together.

Try the Challenge: Straddle with Forward Fold
(image B)

1) Sit with the soles of your feet together, as above. Straighten your right leg out to the right, then your left leg to the left. Sit up tall and lift your chest. Flex your feet so your toes are going straight up to the ceiling.

2) Walk your hands forward as far as you can go with a straight spine. Then allow the spine to round and drop the head and chin down.

3) Breathe into your low belly. Hold for 10 seconds. Carefully walk your hands in towards you to come back.

Do a Set of Full Push-Ups

Get Started:
(image A)

1) Stand about 3 feet away from a high counter or desk. Place hands flat on top near the edge. Your body should be in a straight line from head to heels with hands beneath shoulders are much as possible.

2) Bend your elbows out to the sides and slowly lower your chest to the edge of the table. Keep your head in line with your spine; don’t tuck your chin or look up. With control, push back up to start.

Make It Harder:
By lowering your body closer to the ground, you’ll bring more of a challenge to your shoulders and arms then when you’re standing and your legs take more weight.

1) Place your hands on the edge of a stable chair or the second step of a staircase. Walk your feet back until your body is in a straight line and your shoulders are right over your wrists.

2) Bend your elbows out to your sides and lower your chest to the edge of the surface. Carefully push up to start.

3) You can also try adding in more levels for a more gradual challenge, moving from desk to chair, then to 2 stairs, then to 1 stair and the floor.

Try the Challenge:
(image B)
After trying the steps above, come down to the floor. Mix in a full pushup with the building block moves above as you get stronger.

1) Place hands on floor directly beneath shoulders. Extend legs behind you so you are balancing on hands and balls of feet. Keep head, neck, back, butt, and legs in straight line.

2) Bend elbows out to sides and lower body almost to floor. Keep abs tight and body in a line. Hold for a second, then push back up.

Touch Your Toes With Ease

Get Started:
(image A)
Use a resistance band, rolled up towel, or belt

1) Lie on your back with both legs straight on the floor. Bend your right knee and put the center of the band around the ball of your right foot.

2) Holding on to both ends of the strap in your hands, straighten your right leg, foot flexed, and pull it toward your head. Let there be enough slack in the strap to fully straighten the leg. Flex both feet. Your gaze is straight up to the ceiling.

3) Gently create resistance with your band by pulling down to open the back of your leg. Raise your leg as far as comfortably possible. Hold for 30 seconds and carefully release. Your goal is to be able to hold your leg at a 90-degree angle (or even closer) to your upper body. Switch sides.

Make It Harder:
(image B)

1) Sit with both legs extended straight in front of you. Loop the strap around the balls of both feet. Sit up tall so your spine is straight and your chest is lifting. Flex your feet. Look forward at your toes.

2) Keeping your spine long, slowly begin to bend at your hips to bring your chest towards your knees, as close as comfortably possible. Choke up the band, moving your hands closer to your feet, as you become more flexible.

3) Hold for 30 seconds and release. Eventually, you’ll remove the strap and be able to reach your toes with your hands, but use the strap to help you along the way.

Try the Challenge:

1) Stand with your feet hip-distance apart. Bend your knees and tuck your chin into your chest to roll down your spine, folding forward. Touch your fingers to the floor in front of your toes and straighten your legs.

2) If you can’t reach your toes, bend your knees slightly and slowly work on straightening the legs. Hold for 30 seconds.

Pilates “Swimming”

Get Started:
(image A)

1) Lie on your stomach with your arms extended in front of you. Legs are straight and squeezed together. Squeeze your butt and abs and imagine you’re drawing everything into your belly button.

2) Keeping your legs on the floor, lift your upper chest and flutter your arms up and down like you’re swimming. Do this for 10 breaths and bring your head and arms back down to the floor.

Make It Harder:

Lying on your stomach, keep your arms and head down. You can use your hands as a resting spot for your forehead. Lift your legs and kick them up and down without touching the ground. Do this for 10 breaths.

Try the Challenge:
(image B)

1) Lying on your stomach, this time lift your arms and legs simultaneously and alternately kick the legs and arms like you’re swimming.

2) Continue until you’ve inhaled and exhaled for 5 seconds, then release. Do 3 sets. Eventually work your way up to minute.

Have fun with it!

Cheers,

Eve :-)