To do this exercise correctly, you must imprint your lower back to the ground.
This will secure and protect your spine as you do the exercise.
1.) Lie on your back.
2.) Bring your bent knees to your chest.
3.) Lift your bottom and slide your forearms slightly under the edges of your hips.  Keep your shoulders down.
4.) Lift your head neck and shoulders. Gaze at your belly button.
5.)Reach your straightened legs toward the sky.
6.) Lower your legs slowly toward the ground.
7.) Hoover your legs over the ground while keeping your lower back in contact with the ground at
all times.
8.) Alternate slicing the legs past each other. (Just like the video)
9.) Aim for a total of 50 - 100 reps/leg.
10.) Repeat for 3-4 sets.
Enjoy!

This exercise is a smoker. :)
Proceed with caution: 
Your knees should not collapse or wobble.
Your chest should be lifted throughout the exercise.
Pull your shoulders back
Even distribute your weight into your legs as you lunge.

1.) Start this exercise standing with your weight out in front of you with your arms straight.
2.) As you step back to lunge, twist your upper body, carrying the weight over your front leg.
3.) Keep both arms straight as you twist.
4.) As you step forward, out of the reverse lunge, twist the upper body back to center with both arms bent in a bicep curl
5.) Press the weight directly over the crown of your head.

I recommend 3- 4 sets of 15 -25 reps per leg.

The weight should be challenging but you should be able to maintain good form the entire time.

Enjoy!

The seated mountain climber is an excellent intermediate level exercise that activates your core. It will teach you how to tilt your pelvis back and scoop your belly in deep to tone your abs.

Use a yoga block or a book:

1.) Place the object on the wall and hold it there with your toes.

2.) Extend your legs engage your quads and scoop your belly in deep.

3.) You can place your hand under your upper thigh (close to your bottom), across your chest or behind your head (as in the video)

4.) Slowly alternat bringing your knee toward your nose while keeping your upper body as still as possible.

I recommend starting with 10 reps/leg for 3-4 set. Then gradually work your way to 30-40 reps/leg per set.

​Enjoy!

I recommend doing 3 sets of 20-30 reps with weight that's challenging but allows you to maintain your form.

Towards the end of each set, it should get difficult but not impossible to complete your set with good form.

Enjoy. :)

Modification

1.) Make a loop with your yoga strap wide enough to place both arms in.
The strap must be made wide enough so your bent elbows are in line with your shoulders. Your bent elbows are just outside of your ribs. The strap is tightly bound and the tip of your elbows are firmly pressed just outside of your ribcage. The strap will press firmly against the front of your ribcage just below your breasts. The strip will prevent your elbows from sliding back against your ribcage completely. You should be able to retract your shoulder blades without shrugging your shoulders toward your ears.

2.) Start in Downward Facing Dog. The crown of your head should rest between the straps. If you can't get your head between the straps then rest your forehead on the 1st strap. Your head should be rested in or on the strap, completely.

3.) Tighten your belly, lift your ribs and slowly lower both elbows to the ground, simultaneously. Pause at the bottom for 2 breaths.

4.) Now, lower your both knees simultaneously gently to the ground. Pause for 2 breaths.

5.) Keep the belly and ribs engaged the entire time. Do not collapse.

6.) Straighten both knees, simultaneously, without shifting forward.

7.) Straighten both arms, simultaneously, without moving your hands, shifting forward  or collapsing the upper body. Pause for 2 breaths.

8.) Start with 4 sets of 10 repetitions with strict form.

9.) Work your way up to 3-4 sets of 20 reps.

Enjoy tone arms and legs, a flat belly, flexible hamstrings and baseline core strength for arm balances.

This class combines core strength, acrobatics and yoga for a body toning, lean muscle building, super fun workout. Curious? Come and see for yourself, Tuesday's @ 5:30pm.

This month's core challenge is one of my favorite mobility drills. The Turkish Get Up is an amazing core exercise that works your legs, butt, core, upper body and arms. The benefits of this exercise:
1.) Improves shoulder & hip flexibility.
2.) Tones and strengthens your abs.
3.) Lifts and firms your bottom.
4.) Strengthens and sculpts your legs.

Start with 5 reps and work up to 10 - 15 reps.
Work with challenging weight that you can hold over head.
Give it a try you will love the results. :)

Come to Friday night class @ 6:30pm relieve stress, improve your flexibility and learn to fly. 🙂