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10 Minute Yoga Workout for Beginners – Improve Flexibility

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Audio Text:
hi welcome my name is golden I’m going to lead you through a basic yoga routine it’s going to get you more flexible lean and that body you want you ready okay we’re going to start with Sun a so begin with your feet hip-width distance apart you’re just going to roll down and relax your hands down towards the ground we’re just warming up our legs here you can grab opposite elbows maybe sway side to side this is called ragdoll pose then place your hands down and step your feet just a little wider if you have a map just right outside of your mouth place your left palm down and open your right arm up to the sky so you have something on your shoulder and you want to show it to someone above you exhale down opposite hand right hand down bring your left hand up to the side beautiful now tilt put your feet back together so your big toes touch and your heels are slightly apart inhale to a halfway lift so place your palms on your shins or if you’re very flexible you can place your fingers on the ground and inhale look forward creating a nice flat back reaching the crown of your head towards the wall in front of you exhale bring your nose to your knees email all the way up to Mountain Pose reach your fingertips up towards the sky and relax your shoulder blades down and back beautiful inhale here now we’re going to do a little back bend bending right at your bra strap with cactus arms and lift your chest towards the ceiling just a little one your first one inhale back up Mountain Pose and then fold forward inhale halfway lift now for this one you’re going to place your pants down the ground about shoulder width apart step your feet back into a plank position bring your body forward about two inches and then chaturanga when you try to round where you want to bring your elbows in to your sides squeezing your ribcage create a 90 degree angle try not to go below that stop with your 90 degree angle turn your feet over and then inhale to upward facing dog now this is the more advanced position this is a little challenging for you just place your legs down on the ground this is perfect to pull your shoulders back lift your chest chop your toes and exhale to downward facing dog let’s take a few breaths here since the start first downward facing dog you want to pull your weight back and up and relax your heels down towards the ground know that if you’re feels don’t touch the ground that’s totally fine inhale look up to the top of your mouth and take a set up tweening your fingers press your toes together inhale halfway lift exhale full-forward knees to nose or nose to knees inhale rise up to Mountain Pose exhale small back bend maybe get a little more here than last time in us straight up exhale dive forward inhale halfway lift find lengthen your spine exhale plant your hands down step back let’s go through that chaturanga again pull your weight forward bend at the elbows you’re getting those nice firm arms here lift your chest exhale downward facing dog again take a few breaths here settle into your down dog pull your weight out of your shoulders so you can dump your weight into your shoulders like this and over time you’re going to start to feel a to shoulders so consciously pull your weight back and up so that most of your weight your feet instead of in your hands and your shoulders beautiful inhale look up to the top of your mouth between your hands and step up between your hands last one inhale halfway lift exhale fold your nose towards your knees inhale all the way up find a bigger back than this time so using all of your lumbar and thoracic spine look back behind you inhale exhale fools or refugee from your hips inhale halfway lift lats chaturanga for finished sequence open your chest exhale downward-facing dog next up we’re going to move into our warrior one and warrior two inhale your right leg up to the sky toes facing the ground so I’m not turning my leg out and splitting open keeping my hips in line exhale step through to a low lunge you have to use your core to get and put that foot down silently turn your back foot down so it’s at a 45 degree angle so this would be parallel to back from your back we’re going to a 45 degree angle and really keep our hips facing forward rise up this is your warrior one so to open up here from warrior one to warrior two we’re just going to open up to the side bringing your foot parallel to the back of your mouth and seem nice and low into your warrior two beautiful so you’re creating a 90 degree angle with your front knee your back leg is nice and straight and you reach you with energy and opposite directions inhale forward exhale your right elbow to your right knee this is extended side angle reach your left arm up overhead or maybe past your ear then inhale reverse your warrior keep your knees bent reach back avoiding your knee joints stretch feel stretching your side want to make sure it smells stretch me back that works and come chaturanga and I was last inhale upward facing dog and then back to downward facing now I’m going to do that on the other side then you’re going to have a little breather okay inhale your left leg high exhale step through low lunge turn your back foot foot to 45 degree angle keep your hips facing forward get nice and low work those legs open up warrior two inhale here exhale extended side angle now that if this is like totally a breeze for you you can let that arm go and reach all the way down to the ground the last option is to take that aren’t up off the ground really using your core reach so now you know the different levels inhale up beautiful and wiggle your arms down bring your foot step back chaturanga inhale updog exhale downward facing dog take a few breaths here inhale look up to the top of your mat take a step up inhale Mountain Pose bring your hands into your heart center feel your heartbeat see you’ve got your heart rate up a little bit nobody does help you to lose weight okay namaste is for joining me today and I’ll see you for the next segment make sure to like you subscribe you

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10 Min Abs Workout — At Home Abdominal and Oblique Exercises

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Audio Text:


this is fitness blenders ten minutes to work out in this workout routine we’re 45 seconds of 10 different exercises let’s go ahead and get started with the first exercise go ahead and lay down on the mat we’re going to doing flutter kicks first go ahead and get ready and begin those legs come straight up over your hips drop your left leg out first then cross them back and forth nice quick motion making sure those legs stays straight as you possibly can bring that leg up over top of your hip over top of your chest a little bit then all the way back out to almost touching the ground and right back up again make sure those ABS stay nice and contracted the entire time sucking that belly button in just keep that motion going under control you two more one and two go ahead and let those legs relax let’s move on to the next one this is the reaching oblique crunch go ahead and get ready and begin crunch up and try to rotate those shoulders sideways you want try to get both those shoulders off the ground as best you can nice tight squeeze reaching to the outside of that thigh try to keep those hips flat on the ground trying to let them roll just keep rotating left to right reaching across trying to get a nice tight squeezes obliques and those abdominal muscles you got two more on each side nice tight squeeze keep those abs contracted and there’s your last one right there go ahead and let it relax next one is going to be the Pilates side hip raise go ahead and get ready and begin up on that left arm first on that left side so I keep those knees relatively close together you’re going to try to shove those hips up as high as you possibly can the same time pulling that left shoulder down towards that left hip a nice tight squeeze to those obliques and let those hips drop back down as far as it’s comfortable but don’t completely touch the ground you want to keep just a little bit of a hover then press them right back up nice tight squeeze every single time you almost done just one more and let it relax all right let’s switch it over the other side then the same exact motion on the right side this time go ahead and get ready and begin bring that hip up nice and high same thing you try to pull that right shoulder down towards that right hip get a nice tight squeeze in that oblique I want that hip drop back down but don’t completely touch keep a little bit of a hover right back up if you want to make these harder you can always kick those feet out completely straight so you’re going off of those toes rather than off that knee you almost done he’s got one more and let it relax all right moving on the next one this is the Russian twist sitting up on your tailbone for this one get ready and begin lean back keep that chest nice and straight you want a nice straight line for that torso rotating left to right as far as you can it’s more about range of motion that is about how fast you can do it now for the easier version you keep your feet on the ground just like we’re doing here otherwise if you want to make it more difficult lean back just a little bit further and get those feet up off the ground so they’re actually hovering off the ground just a little bit leaning back like that actually makes those core muscles have to work a lot harder to help you keep that balance burns more calories and makes it much more difficult to do the motion you almost done and let it relax alright moving on the next one this is a toe touch crunch so laying out flat on your back for this one leg straight up above those hips get ready and begin get those legs up there nice and high straight up don’t let them come over top of your stomach you want them right on top of those hips crunch up like you would with a regular crunch but instead of forward you want to go straight up like you’re trying to touch those toes the higher you get up towards those toes the more those ABS are gonna have to work also make sure as you lean back you don’t want those abdominal muscles release you almost done just one more and let it relax all right moving on to the Pilates leg pulls facing down up into that push-up position get ready and begin go and get up in that push-up position nice straight line from your shoulder all the way down to your ankle alternating legs lifting one then the other try to keep those hips as stationary as possible now as you can see here we’re doing our push up off of dumbbells and that’s just to relieve the tension on your wrist a little bit a lot of times people have problem with putting their palm flat down and get the ground because that wrist is just a little bit too tight but not enough flexibility in there for that range of motion so this just relieves that tension just a little bit you almost done is one one each side and go ahead let it relax alright moving on the next one is the Pilates leg pull facing up this is basically done from a reverse plank position go ahead and get ready and begin bring those hips up nice and high off the ground you want to try to keep a nice straight line from that shoulder all the way down to that ankle then alternate those legs try to keep those hips up nice and high trying to let not to let them swing left to right as you switch those legs so nice slow fluid motion nice tight squeeze in that leg try to keep that leg as straight as you can as you lift it up it’s going to want to bend on you those hamstrings can be pretty tight in this position just keep that motion going so I have just one more in each leg last one and let those hips drop go ahead and let it relax moving on to Pilates toe taps next so back over onto your back get ready and begin those knees come up to that tabletop position 90 degree on that knee 90 degree on that hip make sure that knee is directly above that hip joint doesn’t come in any further over top of that stomach then nice and slow alternate those legs tapping that toe barely to the ground then coming back up to that tabletop position constantly suck that bellybutton in down toward your spine keeping those abdominal muscles nice and contracted you don’t want to have any gap underneath your lower back you want to have that lower back plastered against that mat if you need a little bit of help with that hug those knees into your chest reset your back and start right back into this motion we’re almost done just a few more repetitions and there’s your last one right there and go ahead and let it relax all right moving on to the knee techCrunch’s next this is your last exercise get ready and begin come up onto that tail bone tuck those knees in nice and close to your chest as you crunch forward and then lean back nice straight back as you kick those legs out away from you those hands back behind you there for a little bit of support if you want to make this exercise more difficult just lift those hands off the ground do this motion just hovering off that tail bone makes it much more difficult for those abdominal muscles just try to get as much range of motion out of that chest as you can it’s not going to feel like you have a whole lot so crunch forward as those knees come in extend that chest back as you extend those legs out just keep that motion going or it’s got a few more to go through – left and let it relax all right good job you completed this workout routine go to Fitness Blender calm to find out how many calories you just burned Fitness blender is 100% free help us keep it free by sharing this video or one of our others on your favorite social networking site

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