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Exercise

A Stretch to Open up the Hips and Thighs

This is a great stretch for loosening up the outside of your hips and thighs. It you’re not limber enough to hold your foot, you can hook a strap or a towel around it to help you reach it.
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STEP-1. Lying on your back, bend your right knee into your chest. Keep your left leg extended straight out on the floor in front of you. Straighten your right leg, holding the outer edge of your right food with your left hand or using a strap. Press the thumb of your right hand to the top of your right thigh where it meets your torso.

STEP-2. Without allowing your right hip to roll completely off the floor (as you would in a lying spinal twist), move your right leg across your body to the left side until you feel a gentle stretch running from your outer right hip down the outside of your right thigh. Continue to press the right side of your buttock toward the floor (it’s OK if it lifts a few inches). Pause for three to six full breaths. Lower your leg and repeat on the other side.

Source: Los Angeles Times

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Exercise

Strengthen Core, Tighten Abs with Upper Body Twist

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Your core is your center and is considered the powerhouse of the body. It consists of all your torso muscles from your upper back to your pelvis. To keep it strong, do this simple yet challenging exercise to tighten your abs and strengthen your back and hip muscles. Be sure you only twist from your waist up. Your lower body should remain stationary throughout the exercise.
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1. Hold a 5- to 8-pound dumbbell with both hands and sit on the floor with your knees bent and your feet flat on the floor. Inhale and, on the exhale, tighten your abs, pressing your navel to your spine. Lean back slightly and extend your arms in front of your chest.

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2. Slowly rotate your arms and upper torso to the right. Keep the dumbbell in front of your chest. Hold for three seconds, then rotate back to the center. Do three sets, rest for 10 seconds, and repeat on the other side

Sources: Los Angeles Times

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Categories
Exercise

Cardio Exercise that Multi-Tasks

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A fun way to rev up your workout is to combine movements that raise your heart rate while working your legs and core. Try this move in a wide-open area.
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Step 1 ..Stand with your legs shoulder-width apart and your toes facing forward. Hold a 5-pound dumbbell in front of your chest with arms straight out and a hand on each end of the dumbbell. Bend your knees into a squat and rotate your upper body to the right, keeping both arms straight and your knees facing front.
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Step 2 ..Shift your weight to your left leg, straightening it as you lift your right knee in front of you. Simultaneously rotate your torso to the center, raising your arms above your head. Remember to keep your arms straight throughout the entire move. Step down and repeat the squat, rotating to your right for eight repetitions. Switch legs and repeat on the other side.

Sources: Los Angeles Times

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