With tank top season around the corner……..hopefully, the standing arm weights are a great add on to the mat work. You will only need a light weight of 2-3lbs to make these exercise effective. The more that you can actively put the work into your own body the heavier those 2-3lbs will feel! Bicep Curls…

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Push-Ups are a great and effective way to strengthen the upper body. The important thing to remember is to keep the full body connection.  Body is in a strong straight line from the head to heels. Arms are a little wider than shoulder width apart with the entire palm and all ten fingers actively pressing…

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The Seal is another rolling exercise similar to rolling like a ball and the open leg rocker. Difference is you are adding in the clap of the legs to start the roll back and while you are balancing. Start by just adding the clap at the beginning of the exercise if needed. Try to initiate and…

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Side Kick Kneeling is similar to the side kick series we performed earlier but you are kneeling. This will be more challenging for your core stabilizers. Still focus on creating as much length in the thigh as possible and keep the waist long and lifted! Side Kick Kneeling Kneel in the center of your mat…

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The LegPull is basically the reverse of the Leg Pull Front. Once again, focus on finding and maintaining the ‘full body’ connection through out the movement. Holding the position and focusing on your breath and stability is a great option to build strength if you are not quite ready to add in the leg lifts!…

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Leg pull front begins in a straight-arm plank position…….. think push up. When you are in the straight-arm plank you should feel every muscle in your body working to support the position and movement. Maintain proper alignment of the head and spine. Actively press your arms, palms and all ten fingers into the mat. The…

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Swimming is a common exercise that you have probably done or seen in any fitness class.  Swimming is a contralateral movement and therefore a challenging exercise when executed properly.  Focus on maintaining a long lower back and putting more of the work into the upper back. The deeper you lengthen and put the work into…

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From the teaser we move right into the hip twist. Your in the hip twist is to keep everything from the waist up stable as the legs are circling. Also, focus on keeping the chest lifted. The hip twist is a great way to stretch the lower back. Hip Twist  From your teaser position, extend…

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Teaser Sit tall with your legs longs, thighs squeezing together arms lengthening long by your side With control, bring the weight of the head forward, pull the abs in and begin to roll back as you continue to squeeze your thighs together tight With control through your center and the curling of the pelvis lift…

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