Friday, July 25, 2008

The Pilates, Yoga, and Tai Chi Energy-Boosting Workout, Set 3

1. Warrior 1
Strengthens: Legs, Glutes, Core; Stretches Back

* Stand with feet 3 to 4 feet apart.

* Turn left foot out 90 degrees, pointing to left side, and pivot right foot toward left.

* Bend left knee 90 degrees, knee aligned with ankle; turn hips to face over left thigh.

* Place hands on hips (easier) or raise both arms overhead, palms facing each other (more challenging).

* Hold for 7 to 10 breaths. Go directly to Tuck and Extend.

2. Tuck and Extend
Strengthens: Arms, Chest, Glutes; Stretches Hips

* From Warrior 1, sweep arms down to touch floor on either side of left foot.

* Step both feet back behind you.

* Inhale, then exhale as you lift right foot off the floor and sweep knee under body (not shown).

* Straighten right leg behind you, lifting it as high as you can, then bring knee back toward nose.

* To make it easier, bring right knee to floor before straightening leg.

* Do 7 to 10 reps; go directly to Slow Kick.

3. Slow Kick
Strengthens: Glutes, Chest, Shoulders; Stretches Hamstrings

* Lower right foot and walk hands back, rolling up to standing position.

* Lift right leg, knee bent 90 degrees; bend elbows 45 degrees, palms down (not shown).

* Slowly kick forward with right foot, leading with the heel; at the same time, slowly push palms forward.

* Lower and repeat.

* Do 7 to 10 reps.

* To make it easier, keep standing leg slightly bent and hands on hips.

* Repeat entire series on opposite leg.

No comments: