It may not feel like it, but summer will soon be upon us. This means ample opportunity to walk around with your shirt off and impress everyone. But right now that may not be such an appealing idea. One thing that winter always provides is a few extra inches around the waist, and a determination that you’ll be ripped by summer. But how do you go about getting shredded between now and the end of spring? Well this article will help you get there. We are going to look at five ways to get shredded this summer. Tip #1: Take stock of your current situation Before making any plans you really should take a good look at where you are currently at physique and fitness wise . If you are borderline obese and haven’t run 100m since high school then jumping into a 5 times per week crossfit program is probably not going to lead to good results! But even if you are in decent shape, you will still get huge benefits from assessing yo...
The Yoga Workout
Warm-up
Sit cross-legged on the floor, back straight and hands relaxed in your lap. Close your eyes and breathe deeply and evenly through your nose for two minutes. Slowly bend your torso from side to side for 15 breaths, exhaling to each side.
Workout
Try to make the movements flow from one to the next. Hold each position (the how-tos are on the following pages) for three breaths unless instructed otherwise.
- cow and cat poses: From the cross-legged warm-up pose, move into cow pose on an exhale. Inhaling, switch to cat pose. Alternate between cow and cat poses for 15 breaths.
- Press up into downward dog. Lower knees to floor, then push back up. Repeat five times.
- Step your right foot forward between your hands into a classic lunge, with your bent right knee directly over your right foot, your left foot straight behind you, both feet pointing forward, and fingertips on the floor.
- Move into extended side angle.
- Do a lunge and an extended side angle on your left side.
- Lie facedown for the locust pose.
- Turn over to lie flat on your back. Close your eyes and breathe deeply for two minutes.
Cow and Cat Poses
What they do: Warm up the muscles along the spine; stretch the hips, back, abs, shoulders, and neck.
How to do them: Start on your hands and knees. For cow (shown), arch your back and press your shoulders down and back, away from your ears, and open your chest. For cat, round your back, lower your head, lift your belly, and look at your thighs. Try to create space between your shoulder blades.
How to do them: Start on your hands and knees. For cow (shown), arch your back and press your shoulders down and back, away from your ears, and open your chest. For cat, round your back, lower your head, lift your belly, and look at your thighs. Try to create space between your shoulder blades.
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Downward Dog
What it does: Strengthens the arms and legs; stretches and energizes the shoulders, thighs, feet, and hands.
How to do it: Starting from cat pose, press your buttocks high into the air to form an upside-down V. Contract your thighs and lengthen your abs. Press your shoulder blades together and away from your ears; reach your heels toward the floor.
How to do it: Starting from cat pose, press your buttocks high into the air to form an upside-down V. Contract your thighs and lengthen your abs. Press your shoulder blades together and away from your ears; reach your heels toward the floor.
Extended Side Angle
What it does: Strengthens and stretches the legs, knees, and ankles; stretches the inner thighs, back, hips, chest, and shoulders.
How to do it: Start with your right leg forward in a lunge. Lower your left heel and turn your toes out about 45 degrees. Lower your right forearm to your knee. Reach overhead with your left hand, creating a straight line from heel to fingertips.
How to do it: Start with your right leg forward in a lunge. Lower your left heel and turn your toes out about 45 degrees. Lower your right forearm to your knee. Reach overhead with your left hand, creating a straight line from heel to fingertips.
Locust Pose
What it does: Strengthens the back, buttocks, arms, and legs; stretches the shoulders, chest, abs, and thighs.
How to do it: Lie facedown, arms at sides, feet pointed. Press your legs down, inhale, and lift your head, shoulders, and arms. Take two full breaths, then lower everything. With your forehead down, lift both legs and take two full breaths. Lower. Lift your upper and lower body at the same time and take two breaths.
How to do it: Lie facedown, arms at sides, feet pointed. Press your legs down, inhale, and lift your head, shoulders, and arms. Take two full breaths, then lower everything. With your forehead down, lift both legs and take two full breaths. Lower. Lift your upper and lower body at the same time and take two breaths.
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