3 years ago
nokcha
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Start Your Morning Right With These 5 Moves!
With no equipment needed, these five moves will get you energized and ready to go in the morning! I see the most difference in my body with the Small Leg Circles. You can actually see your leg muscles working hard with this small move. Once you've finished these moves, hop in the shower, grab some breakfast, and conquer the day!! "1. Ball Roll (Works the abdominals, massages the spine) How to: Sit on the bed or floor with your knees bent and your spine rounded into a C curve. Lightly place your hands on the knees. Inhale and rock back until the bottom of your shoulder blades touch the bed or floor, and then exhale and pull the navel to the spine and come back up to a balance. Repeat eight to 10 times. 2. Single-Leg Stretch (Works the abdominals) How to: Lie on your back with your knees bent to the chest and toes pointed. Engage the abdominal muscles to lift your head and shoulders off the bed or floor. Relax the front of your neck as you hold yourself up with the strength of your abs and mid-back; look at your knees. Inhale and draw your left knee toward the chest as you extend your right leg about 45 degrees above the bed or floor. Switch and do eight to 10 repetitions on each side. 3. Single-Leg Circles (Works the hips, inner and outer thighs, hamstrings and abdominals) How to: Lie with your right leg extended to the sky (bend the knees 90 degrees if your hamstrings are tight) and your left leg flat on bed. Engage your abs and point your right foot and rotate the leg; inhale and trace a small circle on the ceiling with your toe, moving the entire leg from the hip socket. Think of your leg like a spatula scraping the sides of the bowl (the hip socket). Do eight to 10 circles and repeat on other side. 4. "9 AM-3 PM" (Torso twist, spine rotation) How to: Lie on your back with your knees bent at a 90-degree angle and your arms extended out to your sides. Keep your shoulders relaxed and on the bed or floor as you inhale. As you exhale, drop both knees to one side (visualize a standard clock, pretending one side is 9 AM on the clock and the other is 3 PM on the clock). Inhale again and slowly lift your legs and switch to other side. 5. Half Roll Back (Works the abdominals, stretches the back) How to: Sit tall with knees bent, hands placed lightly behind the thighs and feet on the bed or the floor. Inhale and contract your abdominals and roll halfway back--your spine should be rounded into a C curve. Hold this position and take three breaths. Then roll back up to a seated position, lengthening the spine. Repeat three to five times."
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