6 years ago1,000+ Views
1. Moving Beast Start on all fours, engaging the core to balance on hands and feet, wrists below shoulders and knees hovering an inch above the ground. Keep your core engaged and step your left foot and right hand forward. Then, step forward with your right foot and left arm. Move four strides forward and four strides back to complete one rep. Do 8-24 repetitions total. 2. Bridge Rolls Lie flat on your back, with your knees bent, feet flat on the floor hip-width apart. Extend your arms by your sides, palms facing down. Inhale and contract glutes to lift hips off the floor, raising as high as you can without placing any pressure on your neck or head. Hold at the top for an extra moment, pull more air into your lungs. Slowly linking movement with your breath, begin to lower your spine, vertebrae by vertebrae until your hips land once more. Do 8-24 reps. 3. Sexy Side Kicks Pull bent arms in towards your body and hold hands in fists by your chin. Step on the left foot to balance. Lift and bend your right knee and pull leg up to hip height. Keep foot flexed as you extend the right knee and push with your foot, as if moving something away forcefully from your body with your heel. Pull the knee back in and lower leg to starting point. Do 8-24 receptions, switching sides as needed. 4. Balance Pulls Start in a staggered squat with a dumbbell in each hand, right foot forward, left foot back. Let arms hang at your sides and turn palms to face in. Push the ground away, tip your torso forward and lift your left leg straight behind you until your body forms a T-shape. Squeeze your shoulder blades together and pull arms along side of your ribs, to strengthen back and tone arms. Repeat on each leg 8-24 repetitions. 5. Goddess Pose Grab a couple of yoga blocks, bolsters or pillows and place them behind you, parallel to your spine. Recline back on the props to create a gentle sloping ramp elevating the head above the heart and the heart above the pelvis. Bend knees and bring feet together and allow legs to fall open to an inner thigh stretch. Place hands at creases ofleg and hip and give gentle traction to the legs as you press feet firmly together. Combine this movement with breath retention. Inhale as you gently contract for a count of four. Hold breath, then slowly exhale through pursed lips. Repeat eight times. Source: Cosmopolitan