I'm removed from my gym for a few days. But no matter. There are exercises that can easily be done at home! Here are some of my favorites! Just click on the links. Image source.
Dog-Split Yoga Series.
I love this one and it is a killer as well as a great strength build.
Awesome Abs!
I used this series for both dancers in core training and for fitness classes. I love it. My sixteen year old even kicks it out now and again. So if your visiting with family see if you can get some loved ones to do it with you! I promise there will be camaraderie and laughter!
Image source. Pilates Swim And Grasshopper.
Once your body is warmed up with Dog-Split or Awesome Abs, then this is a really good one for core, glute and hamstring work.
*Disclaimer; as with all exercises on this blog, attempt at your own risk. Be sensible and know thy limits, whether those limits be from a permanent condition or temporary. Stay well and healthy.
But first, before attempting, warm-up those wrists. Do some wrist rotations. Gently stretch the hands both backwards and forwards. If you have problems with your wrists that make weight-bearing wrist exercises difficult and painful, perhaps sit this one out.
Work within your own range of movement.
Engage your core and keep it engaged throughout the series.
Start from a downward dog position.
Inhale as you do each knee position and the one-legged plank.
Knee to nose, knee to outside shoulder, knee to opposite shoulder.
Exhale as you go into each dog-split.
The article recommended doing the series once each side. Depending on your goals for a particular workout session you can do it more than once each side, maybe a couple of times. In doing so you can possibly increase your flexibility within a session of the series. Although just doing it once each side is a pretty good workout!
I've got me some tight hips. Tightness in the hips affects the lower back, and from there all kinds of other things can get outta whack! So getting those hips opened up and stretched out becomes vital.
I love rolling on my Trigger Point GRID (I'm going to go to a tptherapy Smrt-Core workshop later this month. I'm super excited, so expect more on this topic!). I can tolerate getting deep with a lacrosse ball and my fascia (more on that to come as well). I stretch, do dynamic stretching (pre-work-out/warm up) as well as static stretching (post work-out/relaxation/peace out time). Do I do them on a consistent basis conducive to repair and proper body wellness maintenance? Uh....What was the question?
I've got to get serious! I want my hip and lower back health to take a front seat. The Prince Charming of Physical Well Being mostly likely is not going to gallop up on his trusty steed, Pain Free. Time to start smacking butts with my broom and send Step-Mom Cra Cra to mediation. Okay, enough with the fairy tale references, 'cause Dudes, I'm talking to you as well!
First, a video of someone who knows what the hell they are doing;
Now, a video from someone who knows considerably less; the first stretch shown is gentle and a great place to start. The second stretch is a bit more aggressive. Approach with caution.
I believe the seated yoga stretch pose that I do in the video is called The Fire Log.
To bad I didn't save the footage of me switching to do the pose on the other side. It was pretty funny, in a kinda sad way...
Yoga, yoga, yoga...got to get me some. Get you some too! There are many different styles, find the right one for you. Look around for a qualified instructor or peruse the numerous products available for home use.
More to come. Maybe I'll even get my knees and feet to touch!
Wishing you happy hips!
...last week. What is normally a teen/adult beginning Ballet class w/ an emphasis on fitness that I teach on Wednesday evenings, got a make over as a Balletone: Sole Synthesis class.
It is a fitness program that uses dance-conditioning methods of ballet training, as well as principles from pilates and yoga to build strength, flexibility, core strength and cardiovascular conditioning.
Here's a video snippet with the owner of Balletone, Shannon Fable.
So that's a little of what it is. How is it different from some of the formats or movement methods that it incorporates?
Ballet;
Balletone is done in the center of the room, no barre exercises, where as a traditional ballet class would employ both. In ballet training there is a great deal more verbal explanation, demonstration of a combo, execution of the combo by students, then back to more explanations and demos. Stopping and starting. Because many aspects of ballet technique can be somewhat challenging and precise, time is needed to adequately explain. That's not necessarily a negative, at least I don't see it that way. Its just a reality, one that has to be weighted against what one's goals are.
Balletone utilizes many of the foundations of ballet; maintaining proper alignment while executing plies, tendus, lifting the leg front, side or back (arabesque) in a turned out position, passes and lunges. As well as engaging multiple muscle groups in a sustained, lengthening manor, coupled with full range arm movements. All while staying in constant motion. That's why it great for seasoned dancers too!
Pilates;
Balletone is off the mat. It is started from a standing position. Barefoot training and awareness is an important aspect of the Balletone program, regardless of which format (Sole Synthesis, Standing Flow, etc.). Keeping control of the core, while sustaining the recruitment of engaged muscles through movements is a key concept in pilates. This key concept shines in Balletone!
Yoga;
I've taken just enough yoga to know that it is no joke when it comes to strength, control, flexibility, physical and mental endurance! I'm falling madly in love with it! There seems to be an endless supply of challenges gracefully and politely waiting for me to peel back the layers of. While at the same time providing me with an opportunity for introspective thought in both body and mind, and a chance to replenish. Whew, yoga and I just had a moment...
In the Balletone: Sole Synthesis format, the yoga-inspired movement sequences provide a shift in movement and intensity, but not a rest. An important opportunity is provided to stretch and further internalise to prepare for the next set of challenges.
Cardio;
You are constantly moving at a low-impact, mid-range intensity (hills and valleys of exertion) throughout a Balletone workout. Mid-range cardio is a cardio intensity level often overlooked.Think something between a brisk walk and a Zumba class. Invigorating as well as challenging.
What kind of footwear does one wear for Balletone? None!
Interested? If you are in the Chico, Ca. area come check out my Wednesday 6:30pm Ballet-Fit class (perhaps soon to be Balletone exclusively) at Kinetics Academy of Dance.
