Sculpt and tone your body with these powerful yoga fusion moves from celebrity instructor Mandy Ingber
Are you impatient for your yoga sessions to produce body-transforming benefits? The following pairs of moves will turbo-charge your results.‘Use weights were shown in the following routine and you’ll stretch and tone your body, plus strengthen muscles and bones,’ saysIngber. Don’t panic if you’ve never done yoga before –newbies can try it too. ‘Just Take your time, breathe, do your best to get aligned properly and be patient with yourself,’ says Ingber. Easy!For the weights moves,use a light weight (0.5kg to 1.5 kg), do the moves slowly and don’t lock your joints.
8 reps + 8 pulses Stand with your feet hip-width apart andpress the balls of your feet into the floor,lifting your heels and working your calves.When you press through your feet, firm your legs and keep your body straight.After 8 reps, keep your heels lifted and pulse your heels up for 8. This works your abs and calves, and centres you.
6-8 breaths Begin in mountain pose with your feet together. Balance your body weight. Roll Your shoulders back and down, turn your palms open and allow your shoulders to externally rotate. Lengthen your spine by drawing in your navel, and extend your chest toward the sky as you gently release your tailbone to your heels.
Sculpt And Tone Your Body With These Powerful Yoga Fusion Moves Photo Gallery
SIDE LATERAL RAISE
8 reps + 8 pulses Stand with your feet hip-width apart and hold a dumbbell in each hand, palms facing in at your sides (A). As you lift your heels up for calf raises, extend your arms out to the sides, stopping at shoulder level(B); then, as you lower your heels with control, release your arms down by your sides. Repeat 8 times, then pulse your heels up, with arms at shoulder height.
MONKEY ARM EXTENSION
8 alternating reps Stand in mountain pose, weight balance between both feet and a slight bend in your knees. Engage your core and draw your shoulder blades together. Hold the weights at your hips with a light grip, palms facing your body (A). Extend your left arm out in front of you, palm down (B), then lower it with control. Alternate between your left and right arm. Do 8 reps on each side.
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