Muscles Targeted-

This pose extends the hamstring muscles, semitendinosus and biceps femorus, hip adductors, and hip abductors. It strengthens the thighs and arms, activating rectus femoris muscles and arm muscles. It also activates deep glute muscles, namely the gluteus Medius muscle.

Benefits of Warrior-II –

• Stretches your hips, groin and chest
• Strengthens thighs and arms
• Opens the hips and shoulders.
• Stimulates your abdominal organs
• Improves circulation
• Increases stamina

How to Get into Warrior II –

Face the front of your mat, arms stretched into a T. Legs parallel to each other in a wide stance with right foot facing forward and left foot parallel to the mat.
• Bend your right knee and stack it above your ankle.
• Keep the crown of your head stacked over your pelvis.
• Align your shoulders over your hips.
• Press the tips of your hands in equal and opposite direction
• Turn and look past your right fingertips.
• Hold for 5–10 breaths.
• Repeat on the other side.

Modifications-

• If you struggle to stay in this pose, stand next to a wall. Place a block between your shin and the wall for stability.
• If holding the pose is very challenging, try to practice a flow. Move in and out of Warrior -II. Straighten the front leg and raise your arms above your head, as you inhale. Bend the front leg again and lower your arms parallel to the floor, as you exhale.
• To prevent the front knee from collapsing inwards, align the inside of your knee with the last two toes of your foot. There is a slight external rotation of you front hip.

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Here are five benefits of core exercises:

Stabilizes the back- Core muscles stabilize and protect the spine.
The deep intrinsic core muscles, multifidus, transverse abdominis and diaphragm are mostly weak. When these muscles are strengthened and work in coordination, they stabilize the spine.

Improves balance- Core exercises train the pelvis, lower back, hips and abdomen to work in sync with each other. This harmony helps to develop balance and stability.

Improves breathing- Deep breathing lengthens the deep core muscles and expands your diaphragm. Stronger core leads to a better breathing pattern.

Better postural control- Strong and coordinated core muscles help with maintaining a tall posture. Plus, they provide stability during strength workouts and activities for daily living.

Prevents injuries- Strengthening core muscles stabilizes the body during workouts to reduce pressure on joints like knees, hips, and ankles. A strong core reduces the injury risk by helping us keep a good form throughout the movement while at the gym or in the yard.

These benefits should be motivation enough to strengthen your core and include core exercises in your daily routine. The best part about core exercises is that they don’t require specialized equipment or a gym membership. You can get a great core workout right from your home. 

I personally like planks for strengthening the core. What is your favorite core exercise? 

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Direct Muscles

• Obliques
• Transverse abdominis
• Rectus abdominis

Synergist Muscles

• Quadratus lumborum
• Psoas major
• Hip adductors

The side plank is one of the exercises that target doubles layers of muscle along the sides of your core, the obliques. Obliques helps with lateral flexion – bending the torso sideways, rotating, twisting the torso, and flexing, rounding the spine. Very few moves are as good for your core as the side plank. Yet, it’s often not included in the strength training regimen. Ignoring side plank most often means a weak core which can lead to back problems.

Benefits of Side Plank

Some of the key benefits of adding the side plank to your workout program are:

Strengthen Deep Intrinsic Muscles- Side plank targets the deep core muscles like transverse abdominis, quadratus lumborum, and obliques.

Stabilizes Spine- Side planks work the deep spinal stabilizing muscles like quadratus lumborum. Strong lateral core muscles mean a low incidence of back pain.

Improves Your Balance- Side plank is an open-chain exercise as we reduce our contact with the floor in this exercise. The extra effort required to balance requires deep stabilizing muscles to engage. These stabilizing muscles improve our balance.

Healthy Posture- Side plank is a lateral move. It engages transverse abdominis, quadratus lumborum and gluteus medius. The strength in these muscles helps us find a neutral spine and a tall posture.

How to Hold a Side Plank

• Grab a mat or a soft non-slippery surface to rest your hand on. 
• Lay down on one side with your legs straight and feet stacked on top of each other. 
• Place your right elbow or hand under your shoulder.
• Lift your hips off the mat so that you’re supporting your weight on your elbow or hand and bottom foot.
• Aim to hold this position for 30 to 60 seconds
• Build up the time as you progress.
• Repeat on your left side.

Safety Tips 

Side planks should be avoided if you have shoulder or arm injury. If you feel pain in the shoulders, arm, or core during exercise, stop the exercise and consult a doctor.

Common Mistakes

It’s important to balance on the side of your foot and not the sole of foot.

Keep your head and neck neutral. 

Try to keep your hips square and lifted. Engage your abdominal and gluteal muscles to avoid sagging hips.

If you find it hard to hold a side plank, perform the exercise from your knees. 

Side planks are great for shoulder, hips, and spine stability. It’s worth adding this move to our core strengthening routine.

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Three workouts in one! This class is a total body workout that combines cardio, strength training and core exercises. A total body workout designed to define & tone every muscle in every way. Great class for improving muscular strength & endurance.

Great for guys too! Please bring a yoga mat and towel.

All Virtual classes are recorded and recording is provided to registered participants for 48-hrs after class.

*Yoga mat, loop resistance band, and two medium/heavy dumbbells are suggested for this class *

*No Class Feb 18th*

The post 20/20/20 Cardio, Strength & Core – Jan 21st – Feb 25th 0 (0) first appeared on Tone & Strengthen.

Great for guys too! Please bring a yoga mat and towel.

All Virtual classes are recorded and recording is provided to registered participants for 48-hrs after class.

*Yoga mat, loop resistance band, and two medium/heavy dumbbells are suggested for this class *

*No Class Feb 18th*

The post 20/20/20 Cardio, Strength & Core 0 (0) first appeared on Tone & Strengthen.

The class is a fusion of ballet conditioning, and Pilates. Whether you want to look better, feel better, or help increase bone density…this class is for you! Barre section will include standing lower body strengthening exercises and the Pilates section will include floor work to strengthen and stabilize your core. Come have fun with us getting healthy and strong.

*Yoga mat, Pilates ring, and stability ball are suggested for this class *

*No Class Feb 17th*

The post BarreLattes – Jan 20th – Feb 24th 0 (0) first appeared on Tone & Strengthen.

*Yoga mat, Pilates ring, and stability ball are suggested for this class *

*No Class Feb 17th*

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The instructor will move with you, in a yoga inspired class, infused with strength and light cardio training, that will be sure to add heat to your daily routine, while toning every muscle group. The class will start with 15 minutes yoga flow, followed by a 20 minutes full body strength circuit, and ending with 15 minutes deep stretch flow.

All Virtual classes are recorded and recording is provided to registered participants for 48-hrs after class.

*Yoga mat and two medium – heavy dumbbells are suggested for this class *

The post Yoga Sculpt – Jan 18th – Feb 22nd 0 (0) first appeared on Tone & Strengthen.

All Virtual classes are recorded and recording is provided to registered participants for 48-hrs after class.

*Yoga mat and two medium – heavy dumbbells are suggested for this class *

The post Yoga Sculpt 0 (0) first appeared on Tone & Strengthen.

It’s a gentle yoga flow for all fitness levels to give you energy and help you focus throughout your day.  You will gain strength and flexibility in your muscles while having a strong mind body connection.  Each class will combine a balanced series of poses with a focus on opening up one of several potential areas of tightness, such as your hamstrings, hips, shoulders, or neck.  A selection of restorative poses will support your body with props, so the muscles, fascia and nervous system can take a break from the daily grind.  

All Virtual classes are recorded and recording is provided to registered participants for 48-hrs after class.

*Yoga mat and two blocks are suggested for this class *

The post Vinyasa Yoga – Jan 18th – Feb 22nd 0 (0) first appeared on Tone & Strengthen.