In this video, I wanted to go through the best bang for your buck exercise.
You are probably busy, and if you are like most people, you struggle to find time to exercise. Some exercises are much more effective than others. When you do find the time to workout, you want to make your time as effective as possible, or get the most bang for your buck. The exercise in this post, which is based on a yoga vinyasa, will work on your strength and mobility and will even get your heart pumping.
CLICK HERE to watch the video
I will get Alix to demonstrate the exercise.
Start standing. Hinge forward at your hips to come into a forward fold. Keep your core engaged and avoid rounding your spine. Move your hands forward or walk your feet back to come into the downward dog position, bending at the hips, and working on hamstring flexibility. Bend through the hips, keeping everything in a good straight line. You want a long spine here, so bend your knees as much as you need to.
This is excellent for working on hip mobility, range of motion, core, shoulder mobility and stability in the shoulders.
Move forward into a high plank position, and then lower down into a narrow pushup position, keeping your elbows along your body. If this is too challenging, do the movement from your knees. When moving from the downward dog position into the end position where the hands are digging into the mat, we are activating the shoulder blade muscles. We are activating the muscles that stabilize the shoulders, making this an excellent exercise to build stability in the shoulder.
From the pushup position, press into your hand and come into upward facing dog, with your shoulders down from your ears and your chest forward.
Going through the downward dog movement and upward dog movement challenges the shoulder in different ranges of motion. The downward movement also challenges the core area.
The end position where we are arching back through is excellent for the back because most of us do a lot of sitting. Bending forward is great as we are reversing that movement that we tend to predominate and live in.
Give that exercise a go. Go into the starting position then move into the scoop position. Move your way towards the end position and then back to the downward dog position. Go through 5 or 10 repetitions.
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Rick Kaselj, MS
For your equipment-free workout to lose weight and tone your body, check out the Bodyweight Blender program, here!