Search results for Yoga Strength

FORWARD LUNGE WITH KNEE UP X 20

SIDE LUNGE X 20

ALTERNATING TOE TOUCH X 20

MOUNTAIN CLIMBERS X 20

CURTSY LUNGE x 20

1 MINUTE PLANK

STANDING CALF RAISE X 20

CLIMB UP AND DOWN WALL TO HANDSTAND X 10

WARRIOR POISE X 1 MINUTE PER SIDE

1)Upward Facing Dog

2)Dancer’s Pose

Beginner (with bent knee)

Advanced Pose (with straight leg)

Opposite Leg

3)Back Platform Pose

4)Starfish Pose

5)Mermaid Pose

Hold each pose for 10 seconds. Do 5 reps for each pose.

By taking 20-30 minutes, at least 4 times per week for exercise and switching your routine around, you can reach your fitness goal, whether it’s gaining strength, losing weight, developing endurance, or raising your energy level.

When some people think of yoga, they imagine having to stretch like a gymnast. That makes them worry that they’re too old, unfit, or “tight” to do yoga. The truth is you’re never too old to improve flexibility.

The series of yoga poses work by safely stretching your muscles. This releases the lactic acid that builds up with muscle use and that causes stiffness, tension, pain, and fatigue. In addition, yoga increases the range of motion in joints. It may also increase lubrication in the joints. The outcome is a sense of ease throughout your body.

Yoga stretches not only your muscles but all of the soft tissues of your body. That includes ligaments, tendons, and the fascia sheath that surrounds your muscles. And no matter your level of yoga, you likely will see benefits in a very short period of time. 

Some styles of yoga, such as ashtanga and power yoga, are more vigorous than others. Practicing one of these styles will help you improve strength and muscle tone.

With increased flexibility and strength comes better posture. Most standing and sitting poses develop core strength. That’s because you’re counting on your deep abdominals to support and maintain each pose. With a stronger core, you’re more likely to sit and stand “tall.”

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Take 10 Minutes to Strengthen Your Core and Stretch:

After circuit training: You’ve squatted, lifted, and planked your way through a sweaty routine, and now you need to show your body some love.

yogastretch

 

If I had to choose only five exercises for my clients, this is what they would be!

 

1. Squats.

Most trainers agree that squats are one of the best exercises you can do. Squats work your glutes, quads, hamstrings and calves all at once.

2. Push Ups.

Push ups, like squats, are compound movements using almost all the muscles of your body. You’ll work your chest, shoulders, triceps, back and abs.

3. Lunges.

 Like squats, lunges work most of the muscles in your legs including your quads, hamstrings, glutes and calves.

4. The Plank.

The plank is an isolation move used in Pilates and Yoga and works the abs, back, arms and legs. The plank also targets your internal abdominal muscles.

5. Lat Pulldown

 The lat pulldown works on the major muscles of your back, which helps you burn calories and, of course, strengthen your back.

 

Incorporating these five exercises 2 or 3 times a week will help strengthen your muscles and bones, as well as burn more calories.

 

Have you stopped losing weight, or find that no matter how hard you try your body is not changing? If so, then it’s time you do a check of what you are doing or not doing. There are many things that could cause your body to stop losing weight or hit a plateau.

What is a fat loss plateau? This is when you have changed nothing in your diet or workouts and your body has stopped losing fat or changing.

Reasons why this may happen?

1. You have been doing the same exact workout day after day…month after month. Our bodies tend to adapt to the same thing time after time and when it does that, nothing happens. Try changing up your workout routine every time you workout to keep your body guessing which will allow you to continue on with progress.

2. You eat the exact same thing day in and day out. I’m not saying you can’t do this for a short period of time, but try to change things up every once in a while. Try something new, like adding a new vegetable or protein. You can also try eating a little more on days when you workout and less on days you don’t . Again, keep the body guessing.

3. If you are not adding strength training to your workout routine, you are not going to transform your body the way you want to. By adding strength training, you are building muscle, which will help your body burn fat so much faster than without.

4. Are you eating enough throughout the day? If you are just eating 3 times a day, try adding a couple of healthy snacks in between your meals. This will help boost your metabolism throughout the day to keep you burning more calories, just by doing your normal every day activities.

5. Try adding more protein to each meal to help you build more muscle. Example: don’t just have hummus and veggies for lunch…add some chicken too!

6. Remember to take a day or two off. And this doesn’t mean just sit around and eat bad. Give your body a rest from your regular routine. If you want, do some lighter activities such as yoga or stretching and just let your body recover.

Just because you have come to a plateau in your fitness progress does not mean it’s time to give up! It just means you need to try something different! Our bodies cannot continue to lose fat or transform without changing things up from time to time!

At Physical Limits and Summit Fitness we have so many choices to choose from including Yoga, Pilate’s, Zumba, Crossfit, Spinning, Drums Alive, Weight Loss Classes, JennFit Circuit Training, and all the latest equipment including Jacobs Ladder, Kettlebells, TRX, Battle Ropes, Sandbags, Club Bells and best of all, we have PERSONAL TRAINERS! Hire a trainer today and let them help you get in the best shape of your life!