Vanish sore spots with these mini massage moves.

Treat trouble spots such as neck and knees thanks to these six soothers daily or target your tense areas.

Relief is minutes away. Get your own Yoga Tune Up Therapy Balls for only $10 per mesh-bagged pair at YogaTuneUp.com. It is a fitness therapy program that uses balls to rub out muscle tension.

Lower-back loosener

Lie faceup, knees bent, feet flat. Place balls under lower back, one on either side of spine. Lift upper body off floor, propping yourself on forearms. Keeping lower back on balls, raise hips and butt off floor (as shown). Roll lower back up and down over balls for up to two minutes.
• releases lower back

Neck nurturer

Sit on edge of chair, feet flat, ball in right hand, head turned to right. Press ball on left side of neck (as shown), wherever you feel tension. Holding ball in place, slowly turn head to left. Return to start. Reposition ball on another sore spot on the left and turn to left again. Return to start. Continue for up to two minutes. Switch sides; repeat.
• releases neck

Sole saver

Stand, holding back of chair for support with right hand, left hand on hip. Place ball under center of right foot, pressing body weight on ball (as shown). Roll ball under arch, up and down the length of sole and from side to side, for up to two minutes. Switch feet; repeat.
• releases feet

Wrist rescuer

Place balls inside their mesh bag and tie it. (If using tennis balls or racquetballs, substitute a sock.) Kneel; place right forearm, palm up, on balls (as shown). Roll forearm over balls, from wrist to elbow and back, for up to two minutes. Turn palm down; repeat. Switch arms; repeat.
• releases wrists, forearms

Knee fixer

Lie on right side, legs extended, with right forearm supporting upper body. Place ball under right outer thigh, then bend left knee and position left foot in front of right thigh; put left hand in front of body for support (as shown). Slowly shift body so ball moves up to hip and down to knee, then back, for up to two minutes. Switch sides; repeat.
• releases knees, outer thighs

Upper-back relaxer

Stand against wall. Place a ball on either side of spine, above bra strap. Walk feet out about 12 inches, hip-width apart, knees soft, arms down, back pressing onto balls. Squat, rolling back down over balls and raising arms overhead (as shown). Return to standing, rolling back up over balls and lowering arms. Repeat for up to two minutes.
• releases upper back, shoulders

Technorati Tags: exercises, female workout, fitness, how to ease pain, mini massage moves, yoga tune up therapy balls

Get a firm rear to rave about!

This workout shapes a firm butt, a strong back and sexy, shapely legs.

The routine is designed to make your behind - and the rest of your rear view look tighter, stronger, and sexier. His moves target your back, glutes, hamstrings and the neglected calves. The stability ball is great to work out your core but did you know that it also provide leverage for a supereffective back and butt toners.

The plan
Do the exercises three times a week on nonconsecutive days. All you need are a pair of 3- to 10-pound weights and a stability ball. Perform two sets of each move.

The goal
Start off each strength session with 15 minutes of cardio, such as on a stationary bike, aerobic step or StairClimber for extra leg sculpting. Complement this program with at least three additional 30-minute heart-pumping workouts a week. Do them on days you’re not strength training. To tone your tush even more, face backward on the StairMaster, or choose a path for your run or walk that includes lots of hills.

Squat with calf raise

Stand with feet hip-width apart, a dumbbell in each hand in front of shoulders, palms facing each other. Squat until thighs are parallel to floor or as far as you can (as shown). Stand and rise onto toes. Lower heels to floor to complete rep. Do 12 reps.
• works butt, hamstrings, quadriceps, calves

Squat with Good Morning

Stand with feet hip-width apart, a dumbbell in each hand in front of shoulders, palms facing each other. Lower into squat. Rise, then bend over from hips, with back flat, until torso is almost parallel to floor (as shown). Return to start. Do 12 reps.
• works butt, hamstrings, quadriceps, lower back

One-arm angled front raise

Stand with feet a foot or so behind a stability ball, a dumbbell in left hand, palm facing right. Bend over from hips, with back flat, and rest right palm on ball. Lower left arm between legs, then raise it up and out on a diagonal until it’s aligned with torso (as shown). Lower arm between legs. Do 12 reps, then switch arms to complete set.
• works upper back, shoulders

Ball butt blast

Lie facedown with midsection on ball, hands and toes on floor. Bend left knee 90 degrees and flex foot. Leading with left heel, raise left leg as high as you can while keeping hips on ball (as shown). Lower thigh toward ball. Do 12 reps, then switch legs to complete set.
• works butt, lower back

Supergirl

Lie with chest on ball, feet wide, toes on floor, a dumbbell in each hand with arms at sides, palms facing legs. Keeping head in line with spine and elbows straight, circle arms forward and up in a wide V, turning hands so palms face each other (as shown). Reverse move to bring hands back to sides. Do 12 reps.
• works glutes, entire back, shoulders

Dumbbell pickup

Holding a dumbbell in right hand, balance on left foot with right foot raised behind you. Keeping left knee slightly bent, lean over and reach right hand toward left foot (as shown). Rise. Do 12 reps, then switch legs to complete set.
• works butt, hamstrings

Thanks to Self for the workout!

Technorati Tags: female workout, firm butt exercises, fitness, stability ball work out, women health

Wave good-bye to your arm jiggle for good!

Sculpt every inch of your upper body including biceps, triceps, shoulders, chest and back; while also engaging your abs and hips so you get double the benefits.

The plan

Using light dumbbells, weighing 3 pounds max, perform two sets of 10 reps of each move. Complete the workout three times a week on nonconsecutive days and you’re on your way to being armed and dangerously sleek in a matter of three or four weeks.

Technique tips

Squeeze your abs throughout each movement to help stabilize your torso, which will keep the focus of the work on your arms. Pull your shoulders back and down, and relax your neck to avoid injury.

Fighter pilot

Stand with feet hip-width apart, knees bent, a weight in each hand, arms down. Bend forward slightly at waist; extend arms to sides at shoulder level, palms forward. Rotate torso left. Let arms follow; look at left hand (as shown). Return to center; rotate right to finish rep. Do two sets of 10 reps.
• Works shoulders, obliques, back

Biceps balance

Sit with legs together, knees bent, a weight in each hand. Tilt torso back 45 degrees and lift feet. Hold tilt as you straighten arms forward at chest level, palms up. With elbows in place, curl arms toward head (as shown). Keep body still as you curl arms out and in. Do two sets of 10 reps.
• Works shoulders, biceps, abs

Power flye

Lie faceup with feet flat, a weight in each hand, arms out to sides at shoulder level, palms up. Press heels and shoulders into floor as you lift hips as high as you can. Maintain lift as you bring left knee toward chest, and palms together in front (as shown). Lower foot and arms. Repeat with right leg for one rep. Do two sets of 10 reps, lowering hips to rest between sets.
• Works chest, biceps, abs, butt

Hammer lunge

Start in a lunge, with right thigh parallel to floor, knee over ankle, a weight in left hand. Lean forward and place right hand on right thigh. Draw left elbow up to bring weight to ribs. Hold elbow in place, extend arm behind you. Raise chest to vertical as you bring left arm forward and overhead (as shown). Return to start. Do 10 reps; switch sides and do 10 more. Do two sets.
• Works shoulders, triceps, back, butt, legs

Torso twist

Kneel with arms down, a weight in each hand. Lift arms out to shoulder height, palms up, elbows soft. Lean back, rotate torso left and look left (as shown). Return to center, upright; lean back; rotate right to finish rep. Return to center. Do two sets of 10 reps.
• Works shoulders, biceps, back, abs

Sunset, sunrise

Stand with feet hip-width apart, a weight in each hand, arms down. Slowly roll down from waist, one vertebra at a time, allowing head and arms to dangle above floor. Hold for one count, then slowly roll up and bring arms to shoulder height, palms in (as shown). Arch back slightly and reach arms back alongside head and slightly out to sides, palms up. Return to start. Do two sets of 10 reps.
• Works shoulders, back, abs

Thanks to Self for the workout!

Technorati Tags: arm exercises, female workout, how to tone arm jiggle, workout

Make over your abs in time for the New year!

Want to get a hardcore tummy right at home? All you need are hand weights and a stability ball. For best results, perform this workout three times a week for a month.

Side stretch

Kneel on ground with knees about shoulder-width apart, holding ball overhead. Pull in abs and hold hips still. Lean to left (as shown), return to center, then lean to right. Next, bend over to lower ball in front of you (back straight). Rise up so ball is overhead and repeat from start. Do 20 reps.

* Works abs, back, shoulders

Sticks and stones

Holding ends of a light bar or broomstick, lie back with knees bent, shins parallel to ground. Lift head and shoulders and extend arms back at ears so they’re in line with head. Pull in abs and crunch higher as you bring hands toward knees (as shown). Lower slightly, raising arms by ears again. Do 20 reps.

* Works abs

Windmill

Lie with midback and hips on ball, feet together and knees bent 90 degrees. Raise head and shoulders and extend left arm forward at an angle and right arm behind you, palms facing in (as shown). Look toward rear arm. Pull in abs as you lift shoulder blades off ball and switch arms back and forth. Do 20 reps.

* Works abs, shoulders

Teaser with ball

Lie faceup with arms extended on ground behind head and legs straight, ankles on ball. Pull in abs, bring arms in front of you until parallel with legs and roll torso up in four counts until torso forms a V with legs (as shown). Lower to start. Do 20 reps.

* Works abs

Single-leg hip lift

Lie faceup, arms at sides, knees bent with heels resting on ball. Press heels into ball, and lift hips until body is aligned from shoulders to knees. Once you’re stable, extend right leg up, toes pointed (as shown). Keeping leg raised, slowly lower hips to within a few inches of ground, then lift back up, squeezing glutes. Do 20 reps; switch legs.

* Works abs, hamstrings, butt

Bent-over row lunge

Hold a 5- to 8-pound dumbbell in left hand, palm facing in, and stand on right leg, resting left shin on ball behind you. Lean over 45 degrees, so body is aligned from head to left knee. Put right hand on right thigh and lower left hand toward ground. Pull in abs and raise weight to rib cage (as shown). Slowly lower weight. Do 20 reps; switch sides.

* Works abs, legs, butt, back, biceps

Triceps dip

Sit toward front of ball (put it next to a wall if needed), knees bent and feet hip-width apart 2 feet in front of you. Place hands on ball near hips. Pull belly button toward spine, straighten arms and lift hips, bringing them slightly in front of ball. Bend elbows behind you about 90 degrees (as shown) to lower butt a few inches. Press up. Do 20 dips.

* Works abs, triceps

Boxing

Start with feet hip-width apart, a 3- to 5-pound dumbbell in each hand. Bend knees and lean forward from hips, pulling belly in tight. Bend arms, bringing elbows close to rib cage, palms facing in. Extend right arm in front, palm down, and left arm behind, palm up (as shown). Return to start; switch arms to finish one rep. Do 20 reps.

* Works abs, back, shoulders

Ball lift

Stand with feet hip-width apart, holding a stability ball behind you an inch from butt. Keeping chest up, draw abs in tight, squeeze shoulder blades together and raise ball behind you (as shown); lower to start. Do 20 lifts.

* Works abs, back, tricep

Technorati Tags: abs make over, female workout, fitness, health, new exercises, new year 2010 exercises

Watch these stretching moves video!

Technorati Tags: female workout, fitness, health, stretching moves, video

Stretching moves great as warm up & cool down exercises

Who knew stretching can make your body lean and limber. Try out these six scientifically proven moves for yourself.

The expert Researcher Arnold Nelson, Ph.D., coauthor of Stretching Anatomy (Human Kinetics), compiled these stretches. “If you increase your joint range of motion, exercising will seem less challenging,” Nelson says. Translation: You’ll enjoy workouts more when you stretch your muscles. You can maybe even do more of them!

The plan
Rev your heart with at least three minutes of cardio before you bend. Then perform the exercises, holding each for 30 seconds. Pause 15 seconds between moves then repeat sequence two or three times. You’ll need an armless chair and a hip-height table. Run through the 15-minute routine three times a week to get the most out of this workout.

Technique tips
Ease into each stretch. Avoid bounding. Save bouncing for your Urban Rebounding class because it signals to muscles to contract rather than extend. When you feel a mild strain, pause. Breathe deeply as you hold the position. Results are within reach!

Leaning reach

Sit on floor, legs extended. Bend left knee; place left foot flat against right inner thigh. Put left hand on floor to left of left thigh; grasp right toes with right hand, keeping back straight. Pull toes toward you (as shown). Hold for 30 seconds. Switch sides; repeat.
• Stretches butt, hamstrings, calves

Balanced bend

Stand with left side near end of table. Balance on right leg; extend left leg onto table (as shown). With legs straight, bend forward as far as you can; reach through legs; grasp back of thighs. Hold for 30 seconds. Switch legs; repeat.
• Stretches butt, hamstrings, inner thighs

Figure four

Stand facing table. Balance on left leg and place right leg, knee bent and calf flat, on table, hands on either side (as shown). Keeping calf flat on table, lower torso toward right leg. Hold for 30 seconds. Switch legs; repeat.
• Stretches butt, hips

Tush push

Stand with back to table. Balance on right leg, knee soft; bend left knee and place top of foot on table, hands flat 6 to 12 inches behind butt, fingers facing away. Move torso back slowly until butt touches heel of left foot; maintain that contact as you push hips forward, arch your back and roll shoulders down and back (as shown). Hold for 30 seconds. Switch legs; repeat.
• Stretches hips, thighs

Real kneel

Stand facing side of armless chair, about 12 inches away. Keeping right leg straight, place bent left leg on seat of chair and left hand on chair back for support. Lean forward so body stays in alignment from ear to heel (as shown). Hold for 30 seconds. Switch sides; repeat.
• Stretches calves

Jackknife

Lie faceup; bend left knee and bring it toward chest. Keeping right leg straight, foot flexed, grasp left knee with both hands and pull it toward chest as far as you can (as shown). Hold for 30 seconds. Switch sides; repeat.
• Stretches butt, thighs

Thanks to Jay Sullivan for the photos.

Technorati Tags: exercises, female workout, fitness, stretching moves, women fitness

Detoxify the natural way this Christmas

Have an even more joyful yuletide season by knowing how to detoxify after the holidays the natural way!

The yuletide season is filled with fun, food and drinks! It’s time to celebrate and be merry!

The tradition of Noche Buena (Christmas feast on the eve) among Filipinos has long been observed where family clans unite and prepare family recipes that make Christmas extra special. We enjoy all the delectable food served on the table and feast on other scrumptious foods. The merry making season often leads to overindulgence of food. We stuffed with stuffing, filled with ham, crammed with cakes and saturated with sodas or alcohol.

Food overload
Chinese medicine views proper digestion as the most important component in living a long and healthy life. The digestive function is composed of numerous organs that work together to break down, absorb, and process the nutrients in the foods you eat. You can become malnourished in the absence of a healthy digestion. As toxins build up in your system, it leads to degenerative diseases and rapid aging down the road.

The cause of indigestion is even made worse by overeating rich, fatty, spicy foods as well as alcohol, coffee and other acidic foods.

We may call Christmas and the New Year as a good time to let go and indulge on delicious food. Before overeating and ultimately diarrhea get in the way of fun celebration. We managed to come up with ways on how to detoxify and recover from overindulgence in a natural way. Here are remedies to soothe digestion and help it get on the right track.

Walk it off
After a large meal, take a stroll for a good 10 to 20 minutes. Walking is a perfect, gentle exercise that promotes digestion and encourages the cleansing of the lymphatic system. Walking also aids in moving the food along the digestive tract, improving digestion and absorption. An effective way to maximize your walk is to walk while massaging your abdomen with your palms, in a circle around your belly button.

Herbal tea brings relief
Relieve the feeling of fullness by sipping herbal teas to aid digestion. Make your own mix of herbal tea through a blend of mint, rose mint, oregano, cilantro, sage, and basil one teaspoon each. Mix them all in one cup of hot water. Drink after each meal to soothe and prevent bloating. Sip your favorite tea flavors such as peppermint, chamomile, and four red fruits to help settle your stomach.

You can also start your morning with apple cider. Apple cider vinegar is traditionally used to remedy digestive distress, support liver detoxification, normalize digestive juices, and reduce intestinal bloating. Mix 1 tablespoon of organic apple cider vinegar with 12 ounces of warm water, and drink it in the morning in an empty stomach. You can also add a small amount of honey or maple syrup to mask the sour taste. Lemon can also help.

Alcohol overindulgence
The liver is one of the hardworking organs in your body. It performs a wide variety of functions. The liver processes nutrients, produces bile to help digest food, eliminates wastes, and cleanses the blood of toxins namely alcohol and other dangerous substances.

The liver has the ability to regenerate itself but the effects of alcohol eventually wear down the liver. It is strongly recommended to keep alcohol drinking to a minimum for the longevity of your liver and your health.

Ginger tea to the rescue

Ginger is an ancient remedy of Chinese used to minimize the symptoms of hangover. It has been found to soothe the digestive lining and balance gastric juices thus making a great remedy for overeating. You can even drink ginger tea in between alcoholic beverages.

Ginger tea comes in commercially prepared bags but if you want to go natural, follow this recipe. Cut a 2-inch piece from a fresh ginger root. Slice the ginger into thin strips. Bring three cups of water to a boil in a pot. Add the sliced ginger and reduce heat to a low simmer. Brew for about five minutes. Strain the ginger. Sip the freshly made ginger tea slowly. You can add honey to taste.

Drink up!
We are not talking about chugging down the mugs of beer! Drink up water. It is hardly a secret remedy for combating hangover so it bears repeating. Alcohol intoxicates and dehydrates your system so neutralizing its effects with water can reap good effects too. It can help combat some of the unpleasant hangover symptoms and rehydrate your body and flush out toxins. Drink a few glasses of filtered water at room temperature after a night of drinking spree.

When you wake up the next day, drink lemon water as a starter. Drink one lemon squeezed in 12 ounces of warm filtered water. Lemon activates your liver to release toxins and cleanses as well as move the roughage left in your intestines. Make sure to drink at least 8 ounces of glasses of water to flush toxins out of your system.

Detoxify with herbal tea
Chinese traditional medicine uses natural substances to help support the healthy functions of the liver, lymphatic system, bowels, urinary tract, and skin. You can try these herbs as teas to cleanse and eliminate buildup of toxins and wastes in your body.
- Chrysanthemum flower is traditionally used to cleanse the liver and neutralize toxins.
- Hawthorn berry is used to cleanse the blood of plaque and other toxins.
- Turmeric supports the detoxification process of the entire body by increasing bile production, releasing and eliminating toxins. Add a tablespoon of the spice in a pot over medium heat. Stir for five minutes.
- Milk thistle protects and restores the liver thanks to its content called silymarin.
- Dandelion roots have been found in studies to enhance the flow of bile thus relieving liver congestion.

Heal your aching head
During times when you wake up with a “morning-after” headache, try this herbal tea to lessen head pressure. Boil 2 tablespoon each of chrysanthemum flowers and mint leaves in 4 cups of water for 15 minutes. Drink throughout the day until your headache subsides.

Technorati Tags: detoxify, female workout, health, natural detoxification, yuletide Christmas season

Mind and body workout like Jennifer Aniston

Yoga calms your body and mind. It is recommended to incorporate yoga into your workout routine to achieve a healthy state. Do this routine thrice a week. Try to hold each pose for 30 to 60 seconds or about 5 to 10 deep breaths. Follow up each move immediately with two sets of 8 to 10 reps of the paired callisthenic.

You will feel more energized and less stressed right away. In as few as four weeks, you’ll feel and look noticeably stronger, leaner, and longer.

Just like Jennifer Aniston, slim down as well as chill out in a 22-minute cardio session before hitting a yoga workout. “It helps me warm up my muscles for the poses,” Aniston says. After a five-minute warm-up, alternate one minute of high-intensity cardio with two minutes of recovery at a moderate pace. On high-energy days, Aniston will even follow up this interval training, which she does on the elliptical, with a 10- to 15-minute run on the treadmill at a 5.7-mph pace on a 1.5 incline. The work out proceeds to a five Sun Salutations to get her in touch with her breath.

Butterfly pose

How to do it Sit on ground with feet flat, knees bent, chest lifted. Bring soles of feet together, letting knees drop to sides. Grip feet with both hands (as shown). For a deeper stretch, inhale, then exhale, and bend forward from hips as far as you can. Hold for 5 to 10 breaths. “Allowing your hips to open in this pose is about allowing yourself to be receptive,” Ingber says. “As women, we’re givers, and it’s hard to receive. This pose lets you be open to all the good things coming your way.”

Callisthenic: scissors kick Lie on back, hands under hips, and raise legs toward sky, toes pointed. Keep back flat on mat and abs contracted as you crisscross legs, right over left, left over right, to complete one rep. Repeat. Do two sets of 8 to 10 reps.

Aniston says, “I’ve always been pretty receptive. What you resist, persists.”

One-arm balance

How to do it Start in push-up position, palms under shoulders, heels pressing back. Keeping left hand planted, stack feet and pivot to open chest, extending right arm up (as shown). “When your chest is open and you’re breathing deeply, it lifts your spirits,” Ingber explains. Hold for 5 to 10 breaths; switch sides and repeat. To make it easier: Place bottom knee on ground for support.

Callisthenic: push-up Lie facedown, feet together, and palms flat below shoulders. Keeping body straight, press up to straighten arms. Lower almost to ground. Repeat. Do two sets of 8 to 10 reps.

Aniston says, “I love this one because I don’t feel sadness. I feel strong. I feel like I’m holding myself up.”

Crescent pose

How to do it Stand with feet hip-width apart and step left foot forward 4 to 5 feet. Square hips, extend arms overhead, palms in, and sink down until left knee forms a 90-degree angle. Straighten right leg as much as you can (as shown). Hold for 5 to 10 breaths; switch legs, repeat. “We hold a lot of emotional energy in the hips, which is why they’re often tight. As you do this, notice what emotions come up,” Ingber urges.

Callisthenic: walking lunge From Crescent pose, step left foot forward approximately 2 to 3 feet in front of you, keeping torso straight; lower body until both knees form a 90-degree
angle. Press off ball of right foot and step forward, coming into a deep lunge, to complete one rep. Repeat. Do two sets of 8 to 10 reps.

Aniston says, “This helped my hip flexors. I love how it feels. I have really tight Achilles tendons, and this is really good for that.”

Bridge pose

How to do it Lie face up with knees bent, feet flat. Press heels into ground and lift hips toward ceiling, arms beneath you, shoulders rolled back, palms down (as shown). For a challenge: Clasp hands beneath you. Hold for 5 to 10 breaths. “All back bends are heart openers, so this is the pose where you want to melt into self-love,” Ingber explains. “The other benefit is that they are energizing. If you’re feeling sluggish, do a back bend.”

Callisthenic: pelvic tilt Holding bridge pose throughout, contract abs and butt to lower pelvis a few inches off ground. Raise and repeat. Do two sets of 8 to 10 reps.

Aniston says, “This pose feels vulnerable. You feel out there.”

Cat/Dog

How to do it Start on all fours, knees under hips, palms under shoulders. Inhale, lifting chin to ceiling, arching back (as shown). Exhale, dropping chin to chest, tilting pelvis under, and rounding back like a Halloween cat. Repeat for 5 to 10 breaths.

Callisthenic: leg lifts From Cat/Dog; straighten back, coming to tabletop position. Keeping knee bent, lift right leg toward sky and lower. Repeat for 8 to 10 reps. Switch legs. Do two sets each leg.

Aniston says, “Who wouldn’t love this one? It’s one of my favorites because I love to feel like a kid again.”

Tree pose

How to do it Stand with feet together, arms at sides. Grab left foot with hand and place sole on inside of right thigh, as high as possible, knee out. Press foot into thigh as you raise arms overhead, palms up (as shown). “To balance, clear your mind and focus on your breath instead of whatever else is going on in life. It always brings you back to the present,” Ingber says. Hold for 5 to 10 breaths; switch legs.

Callisthenic: plié squat Stand with feet wider than shoulder-width apart, toes turned out, arms at sides. Bend knees to lower torso, keeping knees directly over ankles, as you raise arms in front of you to chest height, hands clasped, for balance. Return to start and repeat. Do two sets of 8 to 10 reps.

Aniston says, “Mandy says I have good balance. But it’s hard to keep this pose without feeling like you’re going to wobble or fall over.”

Boat pose

How to do it Sit with knees bent, feet flat on ground. Lean back about 45 degrees, chest lifted, and extend arms at chest level, palms up, as you straighten legs (as shown). Hold for 5 to 10 breaths. “When you connect with your abdominals, you also reconnect with your identity, desire and willpower,” Ingber says. “It’s a great pose when you’re going through a breakup.”

Calisthenic: Sit-ups From Boat, place hands behind you, palms flat, fingers forward. Brace body with hands as you contract abs to bend and straighten legs in and out. Do two sets of 8 to 10 reps.

Aniston says, “This is a tough one, but I love it. It makes me feel really strong in my center.”

Chair pose

How to do it Standing with legs together, reach arms overhead, palms in. As if sinking into a chair, bend knees until thighs are almost parallel to ground (as shown). Hold for 5 to 10 breaths. “Chair is a powerful pose. It’s very grounding,” Ingber says. “We’re always in the middle of two energies. Gravity is sinking you down; inspiration is pulling you up. You settle into both at once in this pose.”

Callisthenic: Squat Stand with feet shoulder-width apart, knees slightly bent, arms at sides. Squat down, bending knees until thighs are almost parallel to ground, extending arms, palms down, in front of you for balance. Be careful not to allow knees to creep past toes. Return to start and repeat. Do two sets of 8 to 10 reps.

Technorati Tags: exercises, female workout, fitness, how to relax, jennifer aniston, yoga

Shape up with gliding discs exercises!

Start with 12 to 15 repetition of each move. As you get better at it, work up to two sets of 15 to 20 reps. Do the routine three times a week on nonconsecutive days for results in one month.

Technorati Tags: exercise, female workout, fitness, sliding discs, sliding moves, women health

Slide your way to a toned body!

Try these calorie torching, body-shaping moves!

Here is a workout done by sliding on two Frisbee-like plastic disks. It engages a full range of motion.

Start with 12 to 15 reps of each exercise. Work your way up to two sets of 15 to 20 reps.

Purchase your own gliding disc here..  You can also make use of paper plates that also work well. Do the routine three times a week on nonconsecutive days for results in one month.

Tips:  Wear comfortable sneakers. Do the routine on a carpeted surface. In standing positions place the ball of your foot in the center of a disk, with your heel hanging off to act as a brake. When gliding, center your weight over your nonsliding foot, keeping movements smooth and controlled. You will be sliding in style in no time!

Turbo twist
Stand with feet hip-width apart, knees bent, a disk (or paper plate) on carpet under each foot. Raise arms to chest level, elbows bent to 90 degrees, palms down. Lift heels and twist torso right, moving arms in opposition to legs (as shown). Return to center; twist left to complete one rep. Do 12 to 15 reps.
• Works abs, arms, legs

Speed skater
Stand with feet hip-width apart, a disk under each foot, arms down. Plant right heel on floor, slide left leg to side, reach left arm past right foot to touch floor and reach right arm back (as shown). Slide to standing. Switch sides to complete one rep; do 12 to 15 reps.
• Works legs, arms, abs, butt

Leg swing
Lie on right side, legs stacked with right knee bent, left leg straight with a disk under big toe, head resting on raised right hand. Slide left leg out to front of body and sweep left arm forward and overhead (as shown). Swing left leg behind body, sweeping arm back toward hip, to complete one rep. Do 12 to 15 reps. Switch sides; repeat.
• Works butt, back, abs, legs

Curtsy
Stand with feet hip-width apart, knees bent, a disk under each foot, arms down. Plant right heel on floor and slide left foot back and to right side, lowering until right thigh is almost parallel to floor. Simultaneously rotate torso to reach arms across body to right at shoulder level and look right (as shown). Slide back to start; switch sides to complete one rep. Do 12 to 15 reps.
• Works legs, abs, butt

Balanced leg lift
Stand with feet hip-width apart, knees bent, a disk under each foot and arms down, elbows bent, hands in fists. Bend forward slightly at hips and plant left heel on floor. Slide right leg to side, then lift it about 12 inches off floor (as shown). Lower leg and slide back to start. Do 12 to 15 reps. Switch legs; repeat.
• Works outer thighs, butt

Triceps push-up
Start in kneeling push-up position, hands directly beneath shoulders, a disk under each palm. Slowly lower body toward floor as you slide left hand back toward rib cage and right hand diagonally to the right in front of you (as shown). Push up as you slide both hands back to start. Repeat, sliding right hand back and left hand forward, to complete one rep. Do 12 to 15 reps.
• Works triceps, chest, abs

Hack squat
Stand with feet hip-width apart, a disk under right heel and arms extended in front of thighs, palms up. Bend left knee as you slide right heel in front of you as far as you can while curling arms toward chest, hands in fists (as shown). Slide right leg back to start and lower arms. Do 12 to 15 reps. Switch sides; repeat.
• Works legs, arms, abs, butt

Mountain climber
Get into push-up position on hands and toes, a disk under each toe. Keeping hips neutral and head in line with spine, slide left knee toward chest (as shown), then back to start. Switch legs to complete one rep. Start slowly at a walking pace, then progress to a run as you improve. Do 12 to 15 reps.
• Works abs, shoulders, chest, legs

Bicycle ride
Lie on back with knees bent, a disk under each heel, hands behind head, elbows out. Slide right leg out straight as you lift head and shoulders off floor and twist torso to left (as shown). Slide back to start and switch sides to complete one rep. Do 12 to 15 reps.
• Works abs, legs

Rear lunge

Stand with feet hip-width apart, a disk under left foot, arms at chest level, elbows bent, palms in. Bend right knee and slide left leg back as far as you can while reaching arms forward (as shown). Slide back to start. Do 12 to 15 reps. Switch legs; repeat.
• Works butt, abs, legs

Back extension
Lie facedown with legs together and arms extended in front of you, a disk under each palm. Lift torso as you circle arms from overhead position to behind you, next to thighs (as shown). Hold for one count and return to start. Do 12 to 15 reps.
• Works back, shoulders, abs

Hamstring tuck
Lie faceup with knees bent, feet flat, a disk under each heel, arms down, palms down. Squeeze butt to lift hips off floor as high as you can (as shown). Keep abs and butt contracted and hips off floor as you press through heels and straighten legs. Bend knees as you slide back to bridge position; do 8 to 12 reps.
• Works legs, abs, butt

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