This exercise has caused the most moaning and groaning from my clients so far this month. Here Rick demonstrates one of the October Five – Plank rows.
Start in a plank with feet as wide as the mat (knees down if needed). Now lift one hand. Keep your plank position, nothing else moves.
This exercise works upper body, core, back, legs – everything! If you do not have access to dumbbells start in a plank and just lift one hand.
Each month I give my clients five moves to work on that include strength, flexibility and standing balance. I suggest you spend five minutes each day working on these. Here are the January Five:
Ok we are starting right off this month with a very advanced move. Here Suzanne demonstrates the Crow Pose from yoga, one of your December Five.
Some of my clients are able to just pop right up into this one on their first try, others struggle with it for years. Once you’ve mastered the crow you to will be able to easily hold this position for minutes at a time – talk about the ultimate party trick!
So where to begin? Start with your wide squat or goddess pose.
Then slowly work your hips lower and walk your feet in closer to each other.
Once you can easily get your hands flat on the floor you can rest your shins on the back of your upper arms and think of lifting your hips up rather than muscling up with your arms. Let me know if I can assist you in perfecting your crow or other arm balances.
Here is Rick Demonstrating Plank Rows, one of the October Five Exercises. With this move you strengthen your upper body, core, back, legs, just about everything!
Notice how he stabilizes his back and hips while lifting one hand.
This is the most challenging variation of this move (believe me – he is making it look easy).
You can also do this sans weights. Start in a plank position with knees down. Make sure your ear, shoulder, hip and knee make one line (look in a mirror if you need to). Now slowly lift one hand and lower it back down. Now try this with a 5 or 8 lb weight. In the photos Rick is holding the weights the whole time. If this bothers your hands or wrists place your hands flat on the ground instead and pick up one weight at a time.
Fluid Movement & Massage offers five moves each month that incorporate yoga, Pilates, and strength exercises to help you build strength and increase your flexibility.
From hands and knees, inhale as you slowly bend your elbows to lower your nose towards the ground. Exhale to press back up (this is a smaller move than a push up, keep your back flat and shoulders wide.
From hands and knees, inhale as you extend right arm out to the side. Exhale and reach under your left arm, look to the left. Spine twist, hip stabilization.
Lying on your back. Exhale as you press into your heels and curl your pelvis up towards the ceiling. Inhale here then exhale to slowly lower back down. Spine articulation.
On your back. Round head and shoulders off the mat and hold on behind your right leg, extend left leg out away from you. Inhale and drag your left leg towards you, exhale and switch legs. Active hamstring stretch, hip and shoulder stabilization.
Stand on your left foot and extend your left arm to the ceiling (or hold on to a wall for balance). Hold your right foot with your right hand or a strap and gently pull your foot straight back behind you allowing your hip and quad to stretch.