A few years ago, it would be hard to get me into the yoga studio. I was one of those people who hadn’t given the zen workout a fair shake and thought it was too boring. But as I’ve gotten older (and wiser ;) ) I’ve realized how relaxing and restorative yoga can be. Just weeks ago, I attended my first hot power yoga class, and on Thursday I’m celebrating National Yoga Month with a free session at Exhale (they’re calling it NamasDAY—get it?).
I have to admit though, I’m still not the best at turning my brain off and just letting it
“flow.” That’s why, on many days, I fuse the practice with strength for some yoga with benefits. Join me for three such moves today, which all begin with the basic downward dog pose! You’ll challenge your core, shoulders, legs and balance without even realizing you’re working.
Are you a yoga fan? Why or why not?
I adore a good lunge. They’re just challenging enough and target your major muscle groups while moving so your heart gets a workout too. Experts agree: One noted in a FITNESS Magazine article named the lunge as one of the top nine most effective toners since it hits your leg and butt muscles at the same time.
You don’t need any fancy equipment for this super-strengthening exercise (so it’s ideal if you’re gym-less and stuck in your house all weekend, thanks to a certain fierce female we shall leave unnamed)! But to try these variations, grab a pair of medium-weight dumbbells and a stability ball.
If you were homebound this past weekend, how did you stay fit? Besides a few lunges, I tried a couple new workout DVDs and relieved my cabin fever a bit with a trip to the treadmill in my apartment building gym.
Balance is crucial in your checkbook, your diet (as noted by the new MyPlate) and your body. That’s why today’s workout aims to help you improve your balance by working each side of your body separately! This will strengthen your muscles targeted by the strength moves and your core, all while helping you detect which half of your body needs a bit more attention than the other.
Grab one pair of light and one pair of medium-weight dumbbells and find some open space—that’s all you’ll need to start on the path to better balance!
Ready for some additional exercises that will help you find your equilibrium? Try these!
And in other news, if you’re a New Yorker looking for fun ways to be active, check out BeFitNYC’s launch week festivities (love this program!).
Do you have a “stronger half?”
This week, I have another terrific set of toners that require no equipment whatsoever! Your body weight acts as the resistance—which will feel like plenty after you get through a solid set of each.
These moves build off basic strength exercises (the single leg squat, balancing table and tricep extension) and add a new dimension for an extra muscle challenge. All require core strength as well, so keep it tight! Each exercise also targets a common “trouble zone” (butt, hips and obliqies, back of arms), so they’re ideal to include in your summer workout routine.
What muscles do you love to work the most? I’m a core fan :)
Too often, we—or at least I— focus on cranking out reps, working hard and getting the job done during exercise. So to add a little more fun in to process, try these three rolling-based moves. A couple even give a nod to egg rolls (the gym class kind, not the Chinese food!).
For this well-balanced routine, you’ll just need a stability ball and a bit of open space… And the ability to ignore whatever craziness is going on with my hair in this video :)
What was your favorite elementary school gym class activity? How do you make your workouts fun these days?
PS: How about them Packers? No better excuse to hit the treadmill for some incline walking than an apartment with no TV and a big game on :) (That was my cagey plan yesterday so that I wouldn’t miss the game.) Hopefully the Packers will roll (*groan*) on through the Steelers in a couple of weeks!
Join me in my new gym today with a new piece of equipment! You’ve probably seen the Bosu (both sides utilized) around the gym or on shows like The Biggest Loser. Have you tried it out yourself yet?
It’s a fantastic tool for both strength training and cardio. Back in school, I took a cardio class based on knee-ups, hopping and kickboxing-style moves on the Bosu. Today, we’re employing the tool in our lower body toning exercises. A lunge, squat or well, pretty much any strength move, racks up added benefits when performed on the Bosu because the core has to stabilize your body while you work through the range of motion. Bonus!
Spy around your gym for a Bosu next time you’re there. No need to be intimidated! Of course you can perform all of these moves simply on the floor or substitute a balance disk or similar item in your own home.
Is there a wacky fitness item you’d love to try but have been afraid to?
Today’s video is proof that you can boost your balance and tone your legs without any fancy equipment! The plan: build off the yoga tree pose and add in a riff on the quadricep extension. Try to hold tree pose for 30 seconds to one minute, then flow into the toe grab/kick move. Complete about 10 to 12 reps, and quickly follow up with about 15 tiny pulses. Your core will be working overtime to stabilize you during the exercises, and your legs should feel the burn after the pulses! Bonus: your shoulders may even feel it a bit after holding arms vertically in tree pose. A total body toner!
Do you prefer to keep different exercise styles (yoga, Pilates, kickboxing, dance, strength, etc.) separate, or mix it up by tossing them together blender-style?
While experts have touted the benefits of Tai Chi and Pilates for balance, there are many strength and cardiovascular exercises that test, challenge and build your stability as well. Today, we tackle three moves that will work your core while strengthening your lower body and getting your heart pumping a bit!
To complete these exercises, you’ll need one medium weight set of dumbbells and about a six feet square of open space. Grab your concentration as well—you’ll need it to keep steady throughout these moves!
If you’re looking to spice up your traditional strength moves while boosting balance, try standing on one leg during upper body moves like bicep curls and overhead presses. You can also grab a BOSU ball or stability disk and stand on them (with one or two legs) during your weight workout. And here are a few other strength exercises to try!
Do you have any tips for maintaining good physical balance or any favorite exercises that build body stability?
Stretching is great for physical and mental health. I find myself sometimes leaving flexibility by the wayside because results come more slowly compared to weight lifting and cardio, even though it’s a great time to loosen up muscles and reflect on all the great work just done during the rest of my workout (I stretch post-workout since it’s best to do so when muscles are warm).
While stretching has not been shown to prevent injuries, I find it to be relaxing and a great way to finish a workout, although some say that it’s not even necessary to cooldown…What do you think?
Additionally, flexibility is one of the three types of exercise that everyone should try to make routine.
What are your “stiff zones?” Do you have any favorite stretches?
