❤ BLOGILATES ❤

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Move of the Day! Obliques and Deep Abs Crisscross Targets: Abs and obliques (This is basically Pilates criss-cross but you’re not on your back) 1. Balance on your tailbone and open up your elbows wide, hands behind the nape of your neck, feet on the floor. 2. Then reach opp. elbow to opposite knee as other leg extends. 3. Switch! Try switching about 16 times, nice and slooowwww. Enjoy! Cassey source

Move of the Day! Obliques and Deep Abs Crisscross

Targets: Abs and obliques

(This is basically Pilates criss-cross but you’re not on your back)

1. Balance on your tailbone and open up your elbows wide, hands behind the nape of your neck, feet on the floor.

2. Then reach opp. elbow to opposite knee as other leg extends.

3. Switch!

Try switching about 16 times, nice and slooowwww.

Enjoy! Cassey

source

Stretch of the Day! To open up your shoulder blades and upper back, simply come into childs pose then “thread the needle” with one arm through the “eye of the needle” under the opposite arm. PRESS you elbow into the mat with the arm reaching through the needle, palm up. This makes all the difference in the world. Feels so good. Try to hold 1 good minute each side, at least.

Stretch of the Day! To open up your shoulder blades and upper back, simply come into childs pose then “thread the needle” with one arm through the “eye of the needle” under the opposite arm. PRESS you elbow into the mat with the arm reaching through the needle, palm up. This makes all the difference in the world. Feels so good. Try to hold 1 good minute each side, at least.

Move of the day! Challenge your core and gain some balance with this advanced plank move! Get into plank and then lift your right arm off the mat as you lift your left leg. You will wiggle around. You may fall. But try! The fall isn’t that far! Try it

Move of the day! Challenge your core and gain some balance with this advanced plank move! Get into plank and then lift your right arm off the mat as you lift your left leg. You will wiggle around. You may fall. But try! The fall isn’t that far! Try it

Move of the Day: Clamshell with Mini Band Targets: thighs, hips, butt Time to take that clamshell to the next level! 1. Lie on your side in fetal position and rest on your elbow. Wrap the band above your knees. 2. Open and close your knees as if you were a talking clamshell. Keep your heels together at all times. 3. Squeeze your butt and hold for a sec when knees are apart to maximize the workout. Try 30 each side for a crazy clamshell burn. If you don’t have a mini band, perform them without, but do higher reps. Have fun! Source: Self Magazine August 2011

Move of the Day: Clamshell with Mini Band

Targets: thighs, hips, butt

Time to take that clamshell to the next level!

1. Lie on your side in fetal position and rest on your elbow. Wrap the band above your knees.

2. Open and close your knees as if you were a talking clamshell. Keep your heels together at all times.

3. Squeeze your butt and hold for a sec when knees are apart to maximize the workout.

Try 30 each side for a crazy clamshell burn. If you don’t have a mini band, perform them without, but do higher reps. Have fun!

Source: Self Magazine August 2011

Move of the Day: Hot Body Pop Targets: shoulders, back, abs, butt, thighs Stand with feet hip-width apart. Crouch down, placing hands on ground under shoulders. With hands planted, jump feet behind you (as shown), landing in a plank. Hop feet back to hands, then quickly return to standing for one rep. Try 20 reps. Do it quickly for a great cardio blast. From Vanessa Minnillo’s Bikini Ready Workout with SELF

Move of the Day: Hot Body Pop

Targets: shoulders, back, abs, butt, thighs

Stand with feet hip-width apart. Crouch down, placing hands on ground under shoulders. With hands planted, jump feet behind you (as shown), landing in a plank. Hop feet back to hands, then quickly return to standing for one rep.

Try 20 reps. Do it quickly for a great cardio blast.

From Vanessa Minnillo’s Bikini Ready Workout with SELF

Move of the Day: Hot Seat Hot Seat Targets: Butt and legs *With back to bench or chair, stand a foot in front of bench seat and bend elbows to clasp hands in front of chest. *Lift left leg straight in front of you a few inches off ground and bend right knee to sit down briefly on bench. *Keeping left leg raised throughout, stand up immediately, pressing through right heel to straighten right leg. Do 12 reps. Switch legs, repeat. *Tip: Want to up the challenge? Try to just barely brush the seat with your behind, then stand up immediately. I love this move. It makes me sore EVERY time! If you’re in the gym, try with a barbell on your back. I use a 35lb bar.

Move of the Day: Hot Seat

Hot Seat Targets: Butt and legs

*With back to bench or chair, stand a foot in front of bench seat and bend elbows to clasp hands in front of chest.

*Lift left leg straight in front of you a few inches off ground and bend right knee to sit down briefly on bench.

*Keeping left leg raised throughout, stand up immediately, pressing through right heel to straighten right leg. Do 12 reps. Switch legs, repeat.

*Tip: Want to up the challenge? Try to just barely brush the seat with your behind, then stand up immediately.

I love this move. It makes me sore EVERY time! If you’re in the gym, try with a barbell on your back. I use a 35lb bar.

Move of the Day: Iron Bird Dog Works your: Shoulders, back, abs, obliques, butt, and hamstrings 1. Start on all fours on floor (knees under hips, palms under shoulders) with a dumbbell squeezed behind right knee. 2. Keeping right knee bent so that dumbbell is secure, lift right leg until thigh is parallel to floor and extend left arm in front of you at shoulder level (bird dog position). MAKE IT EASIER: Do move without weight; keep hands on floor. 3. Bring right knee in toward chest as you bend left elbow in to meet it; return to bird dog position. 4. Do 10 reps; switch sides and repeat. Do 2 to 3 sets.

Move of the Day: Iron Bird Dog

Works your: Shoulders, back, abs, obliques, butt, and hamstrings

1. Start on all fours on floor (knees under hips, palms under shoulders) with a dumbbell squeezed behind right knee.

2. Keeping right knee bent so that dumbbell is secure, lift right leg until thigh is parallel to floor and extend left arm in front of you at shoulder level (bird dog position). MAKE IT EASIER: Do move without weight; keep hands on floor.

3. Bring right knee in toward chest as you bend left elbow in to meet it; return to bird dog position.

4. Do 10 reps; switch sides and repeat. Do 2 to 3 sets.

Move of the Day: Diagonal Leg Works your: Butt and legs! A: Keeping hips lifted throughout, bring left knee out to left to untuck foot, then extend leg diagonally up to left. Return left foot to tuck position. Do 20 reps. Switch sides and repeat. Do 2 sets. B: Keeping hips lifted throughout, bring left knee out to left to untuck foot, then extend leg diagonally up to left. Return left foot to tuck position. Do 20 reps. Switch sides and repeat. Do 2 sets.

Move of the Day: Diagonal Leg

Works your: Butt and legs!

A: Keeping hips lifted throughout, bring left knee out to left to untuck foot, then extend leg diagonally up to left. Return left foot to tuck position. Do 20 reps. Switch sides and repeat. Do 2 sets.

B: Keeping hips lifted throughout, bring left knee out to left to untuck foot, then extend leg diagonally up to left. Return left foot to tuck position. Do 20 reps. Switch sides and repeat. Do 2 sets.

Move of the Day: Propped Push Up Targets: Shoulders, back, chest, triceps, and abs You’ll need a 5-10lb medicine ball. *Start on all fours (knees under hips, back flat), both palms pressing into ball directly below chest, fingers pointed toward floor. *Extend legs behind you and balance on toes so that you form a straight line from head to heels, with feet about 2 feet apart. *Bend elbows to lower chest toward ball, keeping arms by sides, abs engaged and back flat. *Exhale as you push back up, straightening arms. Do 10 reps. Rest 30 seconds; repeat!!! These are killer for your tri’s.

Move of the Day: Propped Push Up

Targets: Shoulders, back, chest, triceps, and abs

You’ll need a 5-10lb medicine ball.

*Start on all fours (knees under hips, back flat), both palms pressing into ball directly below chest, fingers pointed toward floor.

*Extend legs behind you and balance on toes so that you form a straight line from head to heels, with feet about 2 feet apart.

*Bend elbows to lower chest toward ball, keeping arms by sides, abs engaged and back flat.

*Exhale as you push back up, straightening arms. Do 10 reps. Rest 30 seconds; repeat!!!

These are killer for your tri’s.