Get ready to feel the burn 🔥
Elise Joan is here to help you get a toned and lifted booty with this yoga fusion workout.
Yoga can be a whole family experience. Touch is magic and such an integral part of family bonding. Partner yoga is a great way for families to do yoga together. It doesn’t have to be super fancy acrobatic poses. Just find ways in which you can connect your bodies in the poses.
This is a standing balancing pose that strengthens all the parts of the leg, opens the hips and aligns the spine. Stand on one leg and twist open your right leg so that you’ve created a kickstand with your foot. Either choose to balance here or clasp your right ankle and slowly draw your right foot up to your inner thigh. With your toes pointing down, press your right foot against your thigh as your thigh pushes against your foot. Reach your arms up to the sky as if you are growing branches. Be sure to balance in tree pose on the other foot.
Make it fun: What type of tree can you be? Make your branches into different postures to be different types of trees. Have someone be a powerful wind to see if your tree falls down!
This is a squatting pose that strengthens the ankles, stretches the knees and hips, and lengthens the spine. Squat down, bending your knees with your hands in between your feet. Clap your hands together while pressing your knees apart.
Make it fun: Ribbit like a frog, catch flies with your tongue or jump up and down on your lily pad.
This is a seated balancing pose that builds core strength. Partners sit facing each other, bringing feet to touch the other's. Holding hands, make sure your legs are in between your arms. Bend your knees slightly. One foot at a time, slowly push the other's foot to lift one leg off the floor followed by the other one.
Make it fun: Sing ™Row, Row, Row Your Boat∫ or try to rock your boat from side to side.
Starfish on a rock
This is a resting pose that makes for the perfect way to end your day and then get into bed. One partner is a smooth rock that starts in Child's pose. The other partner starts by sitting on the rock's bottom and slowly leans back until the whole body is resting on the rock. The starfish keeps straight legs and feet on the floor for stability. You may have to wiggle around a bit to find the most comfortable spot. Both partners then stretch their arms over their heads to grab for each other's hands. Make it fun: As the rock, take big deep breaths so that the starfish moves up and down slowly for an even better back massage.
After a long day of being on your feet, walking home from work or even just squeezing your feet into a pair of uncomfortable shoes, a simple foot massage can make a world of difference. Complete all six steps on one foot before moving on to the other.
Step 1: Stroke the top of the foot
Stroking stimulates circulation and warms the foot. Holding your partner’s foot in your hands, on the top of the foot begin a long, slow, firm, stroking motion with your thumbs, starting at the tips of the toes and sliding back away from you, all the way up to the ankle, then retrace your steps back to the toes with a lighter stroke.
Repeat this step three to five times, then stroke the bottom of the foot in the same manner.
Step 2: Ankle rotations
Loosens joints and relaxes feet. Cup one hand under the heel, behind the ankle, to brace the foot and leg.
Grasp the ball of the foot with the other hand and turn the foot slowly at the ankle for three to five times in each direction. With repeated foot massages, any stiffness will begin to recede. (This is a particularly good exercise for anyone suffering from arthritis.)
Step 3: Toe pulls and squeezes
Toes, like fingers, are quite sensitive to the touch — this massage can be very calming. Grasp the foot beneath the arch. With the other hand, beginning with the big toe, hold the toe with your thumb on top and index finger beneath.
Starting at the base of the toe, slowly and firmly pull the toe, sliding your fingers to the top and back to the base.
Now repeat, but gently squeeze and roll the toe between your thumb and index finger, working your way to the tip and back to the base.
Repeat these two movements on the remaining toes.
Step 4: Toe slides
Grasp foot behind the ankle, cupping under heel. With the index finger of the other hand, slide your finger between the toes, back and forth for three to five times.
Step 5: Arch press
Releases tension in the inner and outer longitudinal arches. Hold foot as you did in Step 4.
Using the heel of your other hand, push hard as you slide along the arch from the ball of the foot toward the heel and back again. Repeat five times. This part of the foot can stand a little extra exertion on your part, just don’t apply too much pressure. Push your hand along the arch of the foot.
Step 6: Stroking. Repeat step 1
Belly fat is harder to lose than fat in other areas of your body. That’s why you’ve probably noticed that when you diet to lose weight, your upper body is the first to shrink while your belly remains more or less the same.
Crunches are, arguably, the single best exercise for melting belly fat – and the reason why they’re numero uno on this list.
How to do:
– Lie down flat on a mat, knees bent and feet on the ground. (As an alternative, you can lift your legs off the floor at a 90-degree angle.)
-Place your hands behind your head, or keep them crossed on your chest.
– Take a deep breath in; and as you lift your upper torso off the floor, breathe out.
2. 90-DEGREE STATIC PRESS
Static presses are a great way to awaken your core at the beginning of your workout and are a fantastic standalone abs exercise.
How to do:
– Lie faceup with knees and hips bent at a 90-degree angle.
– Extend arms and press both palms on top of thighs.
– Inhale deeply, and as you exhale, constrict your abdominals, pressing your lower back against the floor and pushing your thighs back.
– Hold for a one count and then release.
– Do ten reps, rest for 60 seconds, and repeat 2-3 times.
How to do:
– Lie on the floor and keep your hands at either your sides or behind your head (similar to crunches.)
– Lift both of your legs off the ground and bend at the knees.
– Bring your right knee close to your chest while keeping your left leg stationary.
– Perform with the opposite leg.
– The motion should resemble paddling a bicycle.
– Repeat 20 times, rest for a minute and repeat.
How to do:
– Sit with your knees bent, feet flat on the ground.
– Lean back to elevate your torso, elbows touching your hips; palms face down.
– Constrict abs and lift legs into a 90-degree angle, toes pointed (knees should be touching).
– Keeping your hips grounded, slowly bring the legs over to the left.
– Keeping the 90-degree angle with legs, lower legs and lift them up and to the right, as if you were tracing the letter “U” with your knees.
– This is one repetition. Do 20 reps and then switch sides.
5. LEG LIFTS
Aside from ab crunches, leg lifts may be the most effective overall ab movement.
How to do:
– Lay down with your back flat on the floor, feet straight out, hands and arms against your sides.
– Straighten your legs and lift your feet 6 inches off the ground.
– Keeping your legs straight and together, lift them until they are at a 45-degree angle to your torso.
– Repeat movement 10-20 times.
1. Cat Camel Stretch
Stretching exercises are useful for muscle toning and also preventing arthritis. They can either be dynamic or static.
Dynamic ones such as the cat camel stretch, are particularly useful for doing other exercises in the morning. They are also beneficial at other times of the day, especially after long periods of sedentary work. This one is great for spinal flexibility and is a good warm up exercise.
Kneel down on all fours. Start by rounding your back just like a camel so that your head will try to meet your pelvis. This is the camel position. Then lower and lift your head so that your lower back is arched. This is the cat position. Do these movements slowly and smoothly. About 4 or 5 times.
2. Jumping Jacks
They are great for cardiovascular health and also for toning muscles especially the calves and the deltoids.
Stand with feet together. Jump while spreading your arms and legs. Return to first position and keep going! You can start with doing these for 1 minute and then gradually build up to the number you are comfortable with. Here’s how:
3. Abductor Side Lifts
Watch the video below to see how to do this exercise. These muscles are important because you use them everyday to run, get into the car or onto and off a bicycle. They are very important also for your core stability and prevent the pelvis from tilting.
Do about 10–15 raises for each side like this:
4. Bicycle Crunches
There are numerous crunch exercises for targetting the abs. The bicycle crunch is a variation where you work more muscle groups.
Aim for 15 to 20 reps to start off with.
Watch the video to see how this is done correctly:
After gaining nearly 100lbs while suffering from PCOS, my journey to lose weight has finally ended and my love and appreciation for healthy but delicious food has just begun. This my story on how I lost nearly 90lbs while still completely indulging in life.