Browsed by
Day: July 16, 2019

Choose peace

Choose peace

Meditation this weekend Saturday July 20 at the Boulder Public Library 5-6pm. Choose peace by being happy. Learn about intentions, and choosing strong determinations to create your dream life. If you’re desire is to be happy, then. Choosing to be happy is the natural outcome, we just have to do it! 

Transform your body in six weeks with these Pilates exercises.

Transform your body in six weeks with these Pilates exercises.

Morning Tuesday! An amazing way to feel your inner thighs, work your core, lengthen your legs without equipment. 

Leg circles:

Lie on your back, with your arms by your sides, palms down.

Bend your left knee and place your left foot flat on the floor. Extend your right leg up so that it’s perpendicular to the floor.

Circle your right leg to the side, down toward the ground, and return to your starting position. Like a clock. Make the circle as big or small as you want depending on they type of workout you’re going for, while maintaining the alignment and stability of the supporting side.

Reverse the circle.

Complete all reps one on leg, and then repeat on the other.

Single leg stretch 

Lie on your back.

Bring both knees towards your chest, place your hands on your shins, and curl your head off the floor.

Extend one leg at a time, alternating sides.

Keep your lower back on the floor and your core engaged throughout.

Hundreds 
Lie on your back

Lift both legs up toward the ceiling and lower them halfway, so that they’re at an angle. 45 degrees above the ground is much harder than 90 degrees. 

Curl your head up, reach your arms long alongside your body, palms down and vigorously pump and inhale your arms up for a count of 5, and exhale pumping your arms down for 5 counts. 

Repeat this breathing pattern 10 times while holding the position. 

If you’re looking for a modification- keep your legs planted on the floor, and bring your head and neck off the ground, or for an even easier modification keep the head and neck on the ground and vigorously pump the arms.

Cross cross
Lie on your back and bring both knees in toward your chest.

Place your hands on the back of your head, keeping your elbows wide. Curl your head up.
Bring your left shoulder toward your right knee as you extend your left leg long hovering above the floor. Then bring your right shoulder toward your left knee as you extend your right leg to hover above the floor. 

Continue alternating sides. Do 8-12reps. Two sides equals one rep.


Scissors kick
Lie on your back. 

Extend your right leg up to the sky. Lift your left leg from the floor a few inches, point your feet, and straighten your leg. Bring your hands behind your right leg, pull it towards your chest, and curl your head up gazing at your belly button.

Switch the legs, pulling your left leg in towards your chest, and let your right leg hover straight above the floor. Continue switching your legs like a scissor. For 8-12 reps.

Teaser.

Try three-four reps of this in the middle of your workout. 

Lie on your back. Bend your knees and place your hands to side of your body in a “T”. Being by lifting your head, neck and shoulders off the mat, and simultaneously lifting your feet off the mat, sliding your finger tips along the floor towards your feet. Take eight full counts to lift up into a V. 
Try to create a V shape with your torso and legs.

Hold the position at the top of the V, breathe and then roll onto your back in eight counts, keeping your legs straight for a challenge or bending your knees for a modification. 

Extend and reach your arms toward your head and place your head and shoulders on to the mat.

Pendulum

Lie on your back with your arms extended out to your sides like the letter “T”. 

Bend your knees over your hips (tabletop) and and lift your feet off the mat.

Squeeze your inner thighs, knees and toes together, let both knees fall to the right, keeping your core engaged. 

Exhale and return to starting position (center), and then repeat on the other side.

Plank Rocks 

Start in a high plank with your hands directly under your shoulders.
Squeeze your inner thighs, knees and toes together. 

Rock your whole body forward a couple inches toward your hands and then backward toward your heels.

Keep your core, butt, and quads engaged the entire time. Make sure your hips aren’t hiked up to the ceiling or sinking towards the floor. Also try not to lock your elbows. 

Do 6-10 reps.

Plank single leg lift 

Start in a high plank with feet together and hands directly under your shoulders.

Alternate lifting one leg off the floor. As you lift the legs off the floor, rock forwards on your toes. Place the foot down, and switch legs. 

Keep your core, butt, and quads engaged to avoid rocking your hips.