MarcyFitness BlogWhat to Pick: Elliptical vs. Stationary Bike

Cardiovascular exercise is an important component of every exercise regimen. Your heart is a muscle that is working all the time to pump blood throughout the body. With regular exercise, the heart doesn’t have to work fairly as dwhetherficult to do its job, which will lower your blood prescertain and resting heart rate.

Regular cardio exercise has many benefits for your entire body and not just your heart and blood vessels. Some benefits of regular cardiovascular exercise include:

• Improved memory
• Aids to prevent cognitive decline that occurs with age
• Aids to regulate blood sugar
• Improves cgapsterol levels
• Aids you maintain a healthy weight
• Maintains joint range of motion and reduces disconsolation associated with arthritis
• Promotes healthy sleep
• Gives you energy
• Reduces stress and boosts mood

Current recommendations are for a 30-minute workout that increases your heart rate for at least 5 days a week. If you can’t fit in 30 minutes each day, try breaking it up into 3 sessions that are at least 10 minutes each.

There are many options when it comes to domestic cardio machines, and it can be confusing to figure out which one is the best option for your domestic gym. While an elliptical and a stationary bike both give you great cardio workouts, there are some distinct dwhetherferences between the two pieces of equipment.

Elliptical Machine

Elliptical machines can make it much easier to get a great workout without the impact on your joints. This reduces the risk for injury and is specificly favourable for someone with knee issues or who is recovering from an injury.

Another unique factor is the ability to integrate both the upper and lower body during workouts. This is because in addition to the foot pedals, there two handles that can be used to get an upper body workout as well.

Regenerating Magnetic Elliptical Trainer Machine

To use this piece of machinery, stand upright on the machine and take care to not lean forward or backward. Create certain that you are able to balance without leaning on the handles for support and avoid gripping them too tightly. Gaze straight ahead and slide the pedals back and forth in a running motion. Put your hands on the handles and use your arms to push and pull the handles forward and back.  If at any point during your workout you start to feel faint or feel pain, slow down or stop totally. Before stepping off of the elliptical, make certain that it has fully stopped.

If you prefer to target your lower body or core, you can skip using the handles and just stand upright, or simply use them to help you balance. You also have the option to focus on your upper body by using stronger arms to engage the handles and allowing your feet to follow along on the pedals.

Numerous ellipticals come with pre-programmed workout routines that you can use, or you can create your own. You can also make the workout as easy or as dwhetherficult as you want by:

• Increasing the resistance to simulate hill climbs
• Increasing your speed
• Letting your feet glide backwards instead of forward

Things to Consider When Purchasing an Elliptical Machine

There are many options available when purchasing a domestic elliptical machine, from a basic model to the latest model with all of the bells and whistles. Here are some leangs you should consider before purchasing an elliptical machine:

• The style: Ellipticals come in three dwhetherferent styles of machines, depending on the location of their wheel housing.
  • Front-drive machines have it placed in the front of the machine. These tend to be more competitively priced, but can be noisier.
  • Middle drive machines have the drive in the middle of the machine, similar to a treadmill. These models offer a very compact design and allow you to stand more upright, giving you a gentle workout.
  • Rear drive machines have the wheel housing in the back of the machine. These ellipticals tend to be the longest in length, but offer a more smooth and gentle workout that is most like natural running or walking.

• Its features: You’ll want to make certain that the elliptical fits you well and is consolationable to use. Create certain that the pedals and handles are easy and consolationable to move, and are able to move in a smooth continual motion. Also, check the stride length. An adjuregular stride can be helpful, specificly whether several dwhetherferent people will be using it. Otherwise, a 21 inch stride normally works well for someone of average size.

• The incline and resistance settings: Be certain to look at whether the machine has adjuregular resistance or incline settings. As a beginner, you may need a lower intensity, but as you become accustomed to the workout, you may need to increase the intensity. The machine should be easily adjuregular, with an easy workout and noticeable increases in dwhetherficulty as you increase the resistance. An incline isn’t a essential feature but can add intensity and versatility to your workout.

• Safety features: Some ellipticals contain settings for warm-up and cool-down programs. While these aren’t totally essential, they are a good reintellecter to ease into and out of your workout. In addition, look for handrails that are easy to reach and use, and a large screen that is easy to see and use.

• You’ll also need additional space on either side of the machine so you can get on and off the elliptical.

• Additional features: In addition to the basics that come with the machine, are there additional features that may be useful for you? Bluetooth connectivity, a library of exercise programs, or ability to access the cloud to get to your social networks or workout tracking capabilities can all be helpful for some people. A heart rate program can make it easier to track the effectiveness of your workout, specificly whether you know the target heart rate that you are looking to preserve.

Stationary bikes are another great option for a domestic cardio workout. Endelight the elliptical machine, a stationary bike gives you a low impact, secure workout that is easy on the joints. In many cases, they are more strongly recommended than running because there is small to no impact on the hips, knees, and joints. This type of exercise tends to be better for ancienter adults or for someone who is recovering from an injury.

Though the stationary bike is primarily a cardio machine, it does help to tone your muscles, specificly the muscles in your calves and ttalls. You can also target your abs (contract your stomach muscles and hancient them tight while cycling) or your glutes (stand up on the pedals while cycling) as well. Though this type of workout burns fewer calories than other types of equipment, its low impact does allow for longer exercise sessions.

Things to Consider When Purchasing a Stationary Bike

With so many dwhetherferent types of stationary bikes and options available on them, it can be ccorridorenging to figure out what will work best for you and your needs. Here’s what you need to leank about before purchasing a domestic stationary bike:

• Type of bike: There are two types of stationary bikes-upright bikes and recumbent bikes.
  • Upright bikes are more similar to a traditional road bike. You can change the resistance in the pedals to make your workout more or less dwhetherficult. In addition, the seat allows you to sit in a more upright position, instead of crouched over the handlebars as in a road bike.
  • Recumbent bikes feature a full chair-like seat, with the pedals out in front of you. The back support and lower seat makes it easier to get on and off the bike. The workout is normally less intense but is great for ancienter adults or people who are recovering from an injury.

• Resistance: Numerous stationary bikes offer adjuregular resistance settings so you can increase and decrease the intensity of your workout as your needs change. Create certain that the resistance settings are easily adjuregular and switch smoothly.

• Safety: While exercise bikes are generally a secure piece of equipment, make certain that it is easy to get on and off of the bike, and that the seat is secure and consolationable.
• Features: Stationary bike offer a variety of features, from heart-rate monitors to pre-programmed routines that you cause to get a great workout you don’t have to leank about. Create certain the display is easy to read and gives you the information you need during your workout, such as resistance level, speed and revolutions per minute (RPM). Some bikes even offer a water bottle or book hancienter for your convenience.

Which is right for you?

The ideal situation would be to purchase both an elliptical and a stationary bike. This is the best way to keep your workout fresh and keeps you from getting bored. Alternating your workout can also help to prevent overuse injuries.

If, however, your space or budget does not allow for that, it is important to consider your needs.

• Are you looking for a more intense workout?
• Do you have lower body injuries that prevent you from using an elliptical?
• Do you have a cardio machine that you prefer to use?
• Does your space accommodate the wider space required for an elliptical?

As always, it is important to ask your doctor whether you have any questions about which type of workout is securest for you.

Elliptical machines and stationary are an fundamental part of every fitness routine and domestic gym. If you’re alert to make a purchase, check out the choice of equipment at MarcyPro, where you’ll find a large variety of machines that can meet every budget, floor space and workout needs!

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Mini-Workout Bfinals – PSF BEYOND THE STUDIO

No matter how small time you’ve got, these workout bfinals can give you a fast burn to jumpstart your fitness results!

Combine all 4 for a longer routine 💪🏻

Oh and no matter how you use our workout bfinals…make certain you…

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Glute Activation Exercises And Why You Need To Do Them

So you want your booty to look round, firm and toned? Ahh, who doesn’t in all honesty? Whether you’re looking to grow your booty or you want to perform better in the gym and get more out of each workout, glute activation exercises are a must! If you haven’t been doing any glute activation…ever, now is the time to change that!

Due to our contemporary lwhetherestyle that consists of a lot of siting and general inactivity our glutes have become feeble. Because of this our glutes become inactive and can affect our workouts and daily activities. If the glutes aren’t activated and don’t fire during your workout all the squats, deadlwhetherts and heavy lwhetherts won’t make them stronger. Furthermore, they won’t help you build the booty you want either.

When the glutes are feeble your body instantly searches for other muscles that are stronger and more active. Such as hamstrings, quads and even your lower back. Compensating and using inright muscles during your workout/lwhetherts can create imbalances, lead to injury and decreased performance.

Strong glutes will help you improve your posture, jump taller, run faster and lwhethert heavier.

If you want to prevent low back pain, knee pain, run faster, lwhethert more and get more from your workouts then you need to activate your glutes before your workout.

Under you are able to find some of my favourite glute activation exercises. A great way to start strengthening and teaching your glutes to fire when needed is by doing bodyweight and light resistance activation exercises. Light resistance means using ankle weights or resistance bands.

When we perform bodyweight exercises it’s easier to contract the right muscles dwhetherficulter. During activation exercises focus on performing tall reps (wilean 15-20 rep range).

You’ll see that the glute activation exercises I prepared for you can be done anywhere, anytime. It would be ideal to work on activating your glutes 3-5 times per week. This includes doing them on days when you don’t train legs too. It takes less than 10 minutes to get through the exercises and your body and booty will be thankful for it.

Just one more tip to get the most out of your leg day -> warm up your hips by doing hip extensions because tight hips can lead to pain and injury.

Glute Activation Exercises

Glute Kickbacks

Glute kickbacks.

How to perform: Initiate by coming down to your mat on your hands and knees. Your palms should be directly below your shoulders and your knees in line with your hips. Engage your core and avoid any arching or dipping of your back. This is your starting position.

Now, extend the right leg out and lwhethert it until it’s in line with your spine. As you do this, make certain your back stays straight and your core is engaged. Squeeze your glutes as you’re moving the leg up, then hancient for a moment and squeeze your glutes even tighter. From here move your leg down until your toes touch the mat/floor. Hold your foot flexed during this exercise. This counts as one rep. After you finish all of the reps on one leg, come back to the starting position and repeat on other side.

Muscles worked: glutes, hamstrings

Reps: 15 on each leg

Sets: 3

Side Clamshell

Side clamshell.

How to perform: Lie down sideways on the mat. Support your head by placing your arm below it. Stack your legs on top of each other and bend your knees so they’re at a 45 degree angle. Exhale as you lwhethert the top knee towards the sky while keeping your feet stacked together. Inhale as you lower the leg to starting position. That’s one rep.

After you finished all of the reps turn on the other side and repeat. A small bonus tip is to squeeze your glutes at the top (when your legs are open). In addition, don’t allow your spine to tuck or arch!

Muscles worked: glutes; strengthens hips, ttalls; stabilizes pelvic muscles

Reps: 15 on each side

Sets: 3

Glute Bridge + Wide Knees

I had trouble getting photos for this exercise so from here (glute bridge) move your knees outwards and hancient for a moment.

How to perform: Lie down flat on your back and extend your arms down at your side. Bend your knees and place your feet close to your buttocks. This is the starting position. From here drive up through your heels and lwhethert your glutes up as tall as you can. Create certain to squeeze your glutes as you’re lwhetherting them up. When you’re at the top squeeze even dwhetherficulter and move your knees outwards.

Draw your naval towards your spine to prevent hyper extending your back. Plod your knees back inwards so they’re right above your ankles. From here lower all the way back down to the ground and into starting position. That’s one rep!

Muscles worked: glutes, hamstrings

Reps: 20

Sets: 3 – 4

Side Leg Lwhethert

Side leg lwhetherts.

How to perform: Lie down on one side making certain your back doesn’t arch or tuck. Approach, Reach up on the elbow that’s closest to the ground. Your elbow should be in line with your shoulder. Legs are stacked on top of each other. This is your starting position.

From here flex the top foot and lwhethert your leg up. Squeeze your glutes at the top and hancient for a moment. Lower your leg back down to starting position. That makes one rep.

Tiny bonus tip for you -> don’t use momentum to raise your leg. Plod slowly and focus on activating those glutes. Once you finished all of the reps on one side, repeat on the other.

Muscles worked: abductors (glutes minimus, medius and maximus, tensor fasciae latae)

Reps: 15 on each leg

Sets: 3

Fire Hydrant + Leg Extension

From fire hydrant extend your leg out and hancient for a moment.

How to perform: Acquire into the starting position by coming down to the mat on your hands and knees. Hands are directly below your shoulders and knees directly under your hips. Your back and neck are straight and your gaze should be slightly in front. Core is engaged.

From here lwhethert your right leg out to the side while keeping your knee bent at 90 degrees. Lwhethert your leg up until your ttall is parallel to the floor. Hold your pelvis regular, don’t let your back arch and squeeze your glutes. From this position, extend your right leg fully to the side so it’s straight. Hancient for a moment, then bend your knee and lower down to the starting position. Switch sides after you’re done performing all of the reps on one leg.

Muscles worked: abductors; hip mobility

Reps: 12 – 15 on each leg

Sets: 3

To Recap

The exercises above don’t have to be performed all at once. They’re just ideas for what you can do to activate your glutes. Pick 2 or 3 exercises you like and switch them up every two weeks or so!

So, remember to activate your glutes before working out to get the most out of it and prevent injuries. Placing a resistance band just above your knees will provide more resistance, therefore your glutes will fire and will be activated easier. The key is to perform tall reps and do them slowly. Focus on genuinely feeling your glutes activate and developing a intellect muscle connection.

Pleased training,

M, xo

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DanceBody in NYC turned my I can't Dance into I CAN DANCE

Are you looking for a DanceClass that reintellects you of your tall school dance team that takes you back to your younger years?

What whether you weren’t part of your tall school dance team but always wished you could have been?

If you are like me, and wish you could dance, then you will love my latest Spa it Girl review because thanks DanceBody in NYC I finally discovered after all of these years that I actually CAN DANCE.

It can be dwhetherficult to find the right amount of cardio, choreography and music on the NYC dance lesson scene but DanceBody manages to carry it off with ease.

I happened to check DanceBody’s Instagram page @dancebody before leaving and instantly changed into a more sweat-proof outfit.

Upon viewing a well choreographed, synchronized lesson, I remember leanking, “oh, these ladies are SERIOUS”.

DanceBody is located in Unique York City and housed in a authentic dance studio and has a wall of full length mirror, ballet barres, powerful Air Conditioning, great speakers.

The DanceBody studio is on the top floor of a five story walk up and it’s narrow entryway is dimly lit and engaged, the fullness of each lesson speaks to how fun and dynamic these lessones truly are.

When the instructor asked whether anyone was contemporary, I was the only one to raise my hand while everyone gave me an encouraging, knowing smile.

As soon as the DanceBody Signature Class started I broke out in a sweat by the middle of the first song.  A DanceBody Signature Class involves fast-paced dance-inspired cardio routines freshly choreographed every two months.

These routines are taught using the “follow along” method, and while I didn’t get every move in each sequence, I did get a lot out of the choreography and I even managed to memorize.

Be certain to expect a mashup of contemporary dance derived moves, burps, arm dancing intermissions and even a mini-bare lesson.

The Instructor, Ashley was equal parts professional, dancer and teacher.  High Energy and fairly sassy, it was refreshing to have an instructor push the lesson to give it our all.

I couldn’t help smiling throughout lesson, specificly when learning a great routine to Beyonce’s Partition.

By the end I had that dancer’s glow and couldn’t string three words together, someleang my instructor fondly called ‘dance intellect”.

If you are looking for a great cardio and ab workout, glowing skin, and music you want to dance along – go to DanceBody.

Whilst I checked out DanceBody in Unique York City whether you don’t live near a studio, you can try DanceBody’s online lessones from the consolation of your own domestic.

Be certain to hashtag #Spaitgirl #HoldMoving + tag @Spaitgirl @DanceBody  to share your DanceBody moves.

Visit: www.dancebody.com to check out their lesson timetable.

Review by: Genevieve Wollenbecker
Spa it Girl NYC Contributor

Photo Credits: DanceBody

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Foam Roller FAQ and RumbleRoller Review

As a trainer and athlete, I get a lot of questions on foam rolling. Personally, I love my RumbleRoller (reviewed here by Barbend.com). It’s a deep tissue massage roller that digs into trigger points and takes foam rolling to the next level. For me, it relieves calf tightness that builds up from running and genuinely gets my hip flexors, quads, hamstrings, glutes and IT band. In short, it saves me from fixedly needing massages – because I’m able to get out the tightness myself! I tallly recommend the RumbleRoller whether you’ve started foam rolling and are looking for a foam roller to hit more targeted spots.

To start out foam rolling, I answer some of your frequently asked questions below. Feel free to reach out whether you have others!

A short FAQ on Foam Rolling:

What is foam rolling?

Foam rolling is a form of myofascial release (like a cheap massage) that is said to improve range of motion (ROM), make fascia more flexible and break down scar tissue and adhesions that builds up in muscles.

Should I roll before or after a workout?

Short answer: Both. Whichever works for you. There is no universal agreement – it can be used as a warmup along with dynamic stretching or to help reduce soreness after (beats static stretching, IMO).

How long should I roll for?

5-10 minutes at least 2-3 times a week is recommended (but you can roll daily, up to 3x), and 1-2 minutes per muscle group or until the pain subsides by half.

Should it hurt?

Pain is common, specificly the first time you roll, but it shouldn’t kill. Adjust your body mass on the roller as needed to reduce prescertain.

How can I find the right foam roller for me?

Discover the right foam roller for you here at Barbend.com.

Do you have any questions or additional tips on rolling? Comment and share below!

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MarcyFitness BlogHow to Create a Successful Workout Schedule for the Unique Year

A contemporary year has arrived, and with it, a fresh chance to achieve your goals and improve your lwhethere. Unsurprisingly, the most popular Unique Year’s resolutions is to “get healthy.” If this is your resolutions too, then one of the most powerful steps you can take to achieve it is to create a workout schedule.

If you’ve tried and failed to achieve Unique Year’s resolutions in the past, you are not alone. According to, over 80% of people fail in their good intentions by the moment week in February. One of the reasons that so many people fall off the wagon is because they don’t set themselves up to succeed.

By creating a workout schedule and organizing your lwhethere to support your contemporary fitness goal, you can turn working out into a fun habit that you actually look forward to. Here’s how to create and maintain your fitness schedule in five easy steps.

Step One – Create an Achievable Workout Schedule

If your Unique Year’s resolution is to simply “get healthy,” then you are instantly setting yourself up for failure. Why? Because this goal is too generic.

Instead, leank about creating a SMART goal. SMART stands for:

• Specwhetheric
• Measurable
• Attainable
• Relevant
• Timely

A few examples of a SMART goal are:

• I will contact a dietitian by the end of the week and schedule a consultation
• I will eat out at restaurants only one night per week
• I will work out for one hour three times a week
• I will lose one pound per week

Setting your SMART goals can be as simple as deciding how many days you would like to work out a week and how long you would like your session to be. If you have not been a consistent exerciser in the past, a great goal is to work out for 30 minutes three days a week.

Special Tip: Create your goal as visible as possible. Record it on a postcard and stick it on your bathroom mirror. Reveal your friends and family about it to hancient yourself publicly accountable.

Step Two: Select a Day and Time and Stick with It

The key to changing your lwhethere in a positive way is consistency. You may feel extremely motivated by your contemporary goal in the beginning, but eventually, the everyday stresses of lwhethere get in the way. Your ancient habits begin trying to pull you back, and you slowly but certainly lose all your momentum whether you don’t ease into your Unique Year’s fitness plan.

To prevent this from happening, decide right now which days of the week will work out and what time you will exercise on those days. Record these dates and times into your schedule. Attempt to choose the same time on each workout day.

Numerous people love working out in the morning. They make it the first leang they do when they get out of bed. This helps them start the day feeling energized and gives them a “win” at the beginning of the day.

Other people endelight working out in the evening. If you are a night owl, just make certain you pick a specwhetheric workout time and don’t let anyleang pull you absent from this goal. Consistency, consistency, consistency. Don’t leank about it. Just follow your schedule.

Special Tip: Block out your workout times on your calendar. This is an appointment with yourself to become healthier and to improve your quality of lwhethere. Don’t sabotage yourself by believing other priorities should come before your workout.

Step Three: Turn Your Workout Schedule into a Habit

You brush your teeth every morning, and you don’t need to find the time to do that or force yourself to pick up the brush and squeeze on the toothpaste. It’s all just automatic. Why? Because you’ve developed the habit.

The true magic to improving your lwhethere is to develop positive lwhethere habits. If you can trade poor habits for good habits without having to leank and expend your limited self-control, you can utterly transform your lwhethere.

The secret ingredient to building a habit is consistency. You need to do the dwhetherficult work of performing the positive action again and again until it turns into habit. Some researchers propose that it only takes 21 days, but other research indicates that more dwhetherficult habits take a longer time to set in, even.

As you create your workout schedule, give yourself the goal of assembly all of your workout appointments for one week. Then repeat for the next week and the next. When you wake up in the morning and hit the gym or go right after work instead of driving domestic, you are creating a contemporary path in your intellect. Each time you total a workout, that path becomes deeper and deeper. In a few weeks, it should feel easy to go to the gym.

Step Four: Create It as Simple as Possible to Stick to Your Workout Schedule

Stick to your workout schedule, and you will eventually form a positive habit that will allow you to meet your fitness goals. This is so much easier said than done, specificly because lwhethere has a way of getting in the way.

Sometimes even the smallest barrier can be the leang that tips the scale and prevents you from making your workout appointment with yourself. Aid yourself stick to your workout schedule by anticipating and eliminating potential barriers that could cause you to veer off the path of self-improvement.

Here are just a few tips to make it easier to stick to your workout schedule:

Prep for the day ahead

If you work out first leang in the morning, set out your workout clothes and prep your gear. If you exercise out after work, pack your gym bag and put it in your trunk.

Enlist a workout buddy

Recruit a workout buddy who will meet you at the gym or who will run or walk or even show up at your domestic to do yoga. If you can’t convince someone to be your workout partner, at least find a friend or family member who is willing to serve as your accountability buddy. Report your progress to this person once a week. Just knowing that you’ll have to face them at the end of the week will help you make the right decision to stick to your workout plan.

Build a domestic gym

Creating a domestic gym makes it that much easier to make the right decision to workout. Building a domestic gym doesn’t have to require tons of additional space in your domestic or a lot of money. Start small. As you improve, start purchasing other equipment to give you more exercise options. Consider purchasing some resistance bands and/or dumbbells. Add in a barbell and kettlebell when you get more consolationable. Hold adding equipment, one piece at a time, as your space and budget allow.

Special Tip: Here’s a great article on how to stay motivated during those ccorridorenging workout days.

Step Five: Stir It Up

One large mistake many contemporarybie exercisers make when they put together their first workout schedule is to develop one workout and then stick to it without introducing variation.

Fitness doesn’t need to be boring. Your body will respond better, and you’ll see results more rapidly when you ccorridorenge yourself with dwhetherferent kinds of stimulation. For example, consider spending one day per week focused on strength training. Then spend the next workout day on cardio training that will lwhethert your heart rate. Devise a circuit exercise routine that includes dwhetherferent exercises, dwhetherferent sets, and dwhetherferent weights. Don’t give your body the chance to adapt, and you’ll see your rate of improvement and overall fitness soar!

Gradually adding contemporary pieces of fitness equipment to your domestic gym can also help you spice up your workouts and keep them interesting.

At the end of the day, creating a workout schedule can help you succeed in your Unique Year’s Resolution while 80% of your fellow U.S. citizens fail. However, you’ll only be successful whether you make the commitment to consistently follow your schedule. When it gets dwhetherficult, just remember the magic of building a habit. The more you hit your workouts, the easier it will be to do the next one and the next one after that.

Lean on Marcy to building a domestic gym that can assist you in reaching your health and fitness goals. We are here to help you get healthy in the contemporary year!

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YOGA POSES FOR STRENGTH TRAINING

While it is still way underrated, yoga has a long list of physical and mental health benefits. It is a wonder people do not practice more often. But my hopes are to change this and inspire more people to perform this routine. Although I am a cardio-nerd and weightlwhetherter at heart, I am too a yogi and proud of it. Yoga adds to my current routine and makes me stronger, more flexible, and all-around more balanced. Especially since many weightlwhetherters skip their stretch, yoga is tallly favourable to even the most fitness buffed. Whether cardio, kickboxing, or weightlwhetherting, here are the best yoga poses for flexibility and strength training.

Dancer Pose (Natarajasana)

[Source]

This not-so-tiny-dancer pose stretches the hips and legs and creates balance among the groin, shoulders, chest and abdomen. It will require balance, flexibility, strength, and focus.

Here’s how to do it:

• From standing position, balance your weight onto your right foot and grab your left foot, bending at the knee to pull the left heel towards your buttock.
• Kick your foot into your hand as you raise the knee taller and focus to keep your right leg straight and strong.
• You can stretch your right arm in front of you or to the side for balance.
• Or you can lwhethert the right arm towards the sky for an added ccorridorenge.

Wide-Legged Forward Bend (Prasarita Padottanasana)

[Source]

Ultimately, the wide-legged forward bend requires a lot of flexibility in the hips and hamstrings, but you will get there! This yoga pose will stretch and strengthen your lower back, hamstrings, spine and your calves, as well as the arms depending on your variation.

Here’s how to do it:

• In standing position, step your legs wide, a small wider than a yoga mat.
• Hold your feet parallel and place your hands on your hips.
• Draw up through your ttalls, inhale and lwhethert your chest, then exhale, keep your legs and back straight as you hinge forward, lowering your chest and head towards the ground.
• Drop your arms to the ground or, for an added ccorridorenge, interlace your first two fingers and thumb with your large toes and pull yourself deeper into the stretch.

Side Plank Pose (Vasisthasana)

[Source]

A variation of plank, the side plank pose takes leangs to another level. Aside from core strength and balance, this pose also works your arms, wrists, and legs and improves concentration.

Here’s how to do it:

• From a plank pose, shwhethert onto the external edge of your left foot, stacking your right foot directly on top.
• Hold your left arm in line with your shoulder and swing your right arm to the sky.
• Hold your chest up, core strong, legs straight and hips lwhetherted.
• For an added ccorridorenge, look up at your right hand and breathe into the stretch.

Pigeon Pose (Eka Pada Rajakapotasana)

[Source]

This pigeon pose will benefit weightlwhetherters and stretch out the hips and groin area while increasing hip mobility. It is a great pose to do prior to deadlwhetherts or squats.

Here’s how to do it:

• From plank position or downward dog, draw your right knee in towards your chest and drop the knee to your right wrist.
• Holding the right knee in line with the hip, extend your left leg back and lay it to the mat with the top of the left foot on the mat.
• Attempt to align your right knee with your ankle and flex the right foot.
• Stroll your arms to your forearms, or for and added ccorridorenge, lay all the way out with your arms stretched in front of you and your brow and chest laying on the mat.

Handstand (Adho Mukha Vrkasana)

[Source]

While extremely ccorridorenging, this pose has a long list of benefits. It can help improve digestion, grip strength, and develop a stronger core. It is a full upper body strength move.

Here’s how to do it:

• Initiate in downward facing dog  with your head near a wall.
• Tug your shoulder blades together and push them down your back to prepare.
• Turn your upper arms outwards and pull your lower arms in as you spread your fingers apart.
• Bend one knee and pull the foot in, placing it near your hands. Take a few practice hops by pushing the leg that is still out up into the air, towards the wall.
• Exhale each time you hop and try to go taller each hop.
• Once your strong enough, take the bent leg and shoot it back to meet the other leg as you hop. You might crash into the wall a few times but you will get there!

Garland Pose (Malasana)

[Source]

Although this pose may look fairly simple, the garland pose stretches the ttalls, groin, and hips while strengthening the abdominals.

Here’s how to do it:

• Squat with your feet close and your heels on the ground.
• Separate your ttalls as you exhale and lean your torso snuggly between them.
• Press your elbows between your inner knees and push against them as you press your palms together.
• For an added ccorridorenge, reach your arms around your ttalls and grasp your ankles as you breathe into the stretch.

Crow Pose (Bakasana)

[Source]

Meanwhile a great stretch for the upper back but strength training for the arms and wrists, crow pose also works the abdominal muscles and improves balance and coordination.

Here’s how to do it:

• Initiate in standing with your feet about as wide as a yoga mat.
• Bend your knees and come into a squat while separating your knees a small wider than your torso and keeping your feet close.
• Bring your palms to the mat, shoulder width, and spread your fingers.
• Press your shins to the back of your upper arms and draw your knees as close as you can to your underarms.
• Lwhethert onto the balls of your feet and lean forward, rounding your back and drawing in your abs.
• As you continue to lean forward, lwhethert your feet from the mat and straighten your arms.
• Breathe.
• If this is too much for your, try lwhetherting one foot and alternating hancienting for a minute on each foot. Eventually you will get to both feet off the ground.

Do you leank that yoga is underrated? For more yoga-inspired poses and workouts, connect with me on Instagram.

FAITH ENGEN ELLIS

Faith is a southern girl, born and raised in North Carolina. She endelights spending time with her husband and fur-baby.

Faith is living a healthy lwhetherestyle and her final passion is to inspire others to do the same.

She decided to change the way she was living 4 years ago, but she wasn’t expecting to actually fall in love with it!

Now she endelights experimenting with dwhetherferent kinds of fitness and ccorridorenging her body to contemporary heights whether it be pilates, plyometric training, or weight training, and she aims to inspire others to genuineize the strength wilean themselves as well.

Faith’s favorite product for pre-workout is the Optimum Nutrition Essential Amino Energy line. Her favorite flavor so far has been the peach lemonade, but next on her list is Mocha Cappuccino, yum! The use of natural caffeine sources is a genuine win for this product and it mixes easily, so there is no grainy texture.

For protein sources, she endelightsOh Yeah! One Bars for a fast and filling snack on-the-go, of which she has many favorite flavors!  Or Gaspari Precision Protein to mix up a shake. Faith’s favorite recipe uses 1 scoop of the Cinnamon Cegenuine Crunch flavor, mixed with 1/2 a banana, 1/4 a cup of vanilla Greek yogurt, 1 tsp cinnamon, 8 ounces of unsweetened almond milk, and 1 cup of ice.

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