BE MAGNIFICANT! BE A ROCK STAR! BE THE BEST YOU CAN BE! HOLIDAY EXERCISES & TIPS By KIM ALZERRECA

TOTAL BODY SCULPTOR –   In Plank position on your hands, pull belly button into the spine, buttocks & legs squeezed tight, lift right leg up & bring right knee to left elbow, repeat left leg.  Start off with 10 on each leg, working up to 40 each leg.  Beginners start off with holding each leg up for 10 sec.  This exercise strengthens the core & upper/lower body.

 

CORE BLASTER – Boat Pose:  Start seated on mat with both legs bent, feet on floor & hands on knees.  Then lift feet off floor & bring in line with knees shifting your weight towards your tailbone.  When you can do this try to straighten legs supporting back by holding hands onto legs.  Then try taking hands off your legs & reach finger tips to toes.  Hold this position 5-10sec’s. working up to 30sec., 3 sets.  Beginners or those of you who have back challenges, place hands behind body & support your body or you can keep knees bent & hold onto legs.  Beginners can start with 1 leg at a time.  Advanced open & close your legs in straddle, starting with 5 working up to 10, 3-5 sets.    This exercise strengthens your core, lower & upper body & works on balance as well.

 

AWESOME TONER:  Start with standing with legs in a wide straddle, feet turned out. Bend knees & lower your hips to knee level, as you come up bring your hands up to the ceiling.  Also, as you come up, lift your heels up off the floor.  Start off with 20 of these, 2-3 sets, working up to 40x.  Advanced:  Hold Swiss ball, medicine ball or light weights in your hands & as you come up raise your hands up to the ceiling.  Those of you with knee challenges, only go down as far as you can without any pain.  This exercise strengthens the core, upper/lower body & works on balance.

 

Tips of the Month:

The best time to do this exercise in the morning before you get out of bed, or at night before going to bed.  Of course, you can do this anytime you feel nervous or anxious.  ***Before you open your eyes, say to yourself all the things you have to be grateful for in your life & how you can make a difference in someone’s or something’s life***

 

In a quiet, calming environment, sit or lie down, close your eyes.  You are going to place your right thumb on your right nostril & inhale through your left nostril & hold breath.  Then place your right pointer finger on your left nostril & exhale.  Repeat this 10x with the right fingers & then switch to the left hand & reverse the whole breathing process.  You can repeat this breathing exercise 2-3x.   This breathing exercise is great for the body, mind, spirit & reduces stress & tension.

 

HAPPY, SAFE & HEALTHY HOLIDAY SEASON TO YOU, YOUR FAMILY & FRIENDS, Kim

To Optimal Health, Fitness & Wellness Always, Kim

954-415-9826

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