30-second anywhere: Breathe and Scoop
Wherever you are (car, chair, standing in line) take a deep breath in through your nose filling up the sides and back of your rib cage. As you exhale out your mouth as if you are blowing through a straw, focus on pulling your navel toward you spine and narrowing through your waistline. Repeat throughout your day for an instant refresher.
Two-minute stationary: Posture Check
Feel like someone is pulling you by the crown of your head as you gaze straight ahead on an inhale to lift tall through your neckline. Take another breath to lift your shoulders up to your ears and then roll them down as you exhale out any tension. Next focus that breath into your rib cage as you feel it lacing together (as if you were wearing a corset) on your next exhale. Lastly, practice your scoop by drawing your belly button toward your spine and narrowing (as if you had a belt tightening around your torso) with your final breath. Repeat these steps as necessary to "grow taller".
For a more detailed version with a visual explanation check out this video.
4-minute tush toner: Side Leg Series
No matter if you are driving or flying, your bottom half could sure use a little lift from all that sitting. Lie on your side with your hips stacked in line with your shoulders. Then swing your legs slightly in front to form a banana shape. Your can be all the way down on your bottom forearm or propped up on your elbow. Just make sure you lengthen through your top leg to put more of the work on the oblique closest the floor. Do circles or small kicks to trim up your thighs and lift your tush.
For a wide range of moves to pick from check out this video.
Wherever you are (car, chair, standing in line) take a deep breath in through your nose filling up the sides and back of your rib cage. As you exhale out your mouth as if you are blowing through a straw, focus on pulling your navel toward you spine and narrowing through your waistline. Repeat throughout your day for an instant refresher.
Two-minute stationary: Posture Check
Feel like someone is pulling you by the crown of your head as you gaze straight ahead on an inhale to lift tall through your neckline. Take another breath to lift your shoulders up to your ears and then roll them down as you exhale out any tension. Next focus that breath into your rib cage as you feel it lacing together (as if you were wearing a corset) on your next exhale. Lastly, practice your scoop by drawing your belly button toward your spine and narrowing (as if you had a belt tightening around your torso) with your final breath. Repeat these steps as necessary to "grow taller".
For a more detailed version with a visual explanation check out this video.
4-minute tush toner: Side Leg Series
No matter if you are driving or flying, your bottom half could sure use a little lift from all that sitting. Lie on your side with your hips stacked in line with your shoulders. Then swing your legs slightly in front to form a banana shape. Your can be all the way down on your bottom forearm or propped up on your elbow. Just make sure you lengthen through your top leg to put more of the work on the oblique closest the floor. Do circles or small kicks to trim up your thighs and lift your tush.
For a wide range of moves to pick from check out this video.
8-minute full body:
(30secs each-1minute) Planks & side planks
10 Push ups
10 Triceps dips
(30secs each-1 minute) Squats, Lunges (front/back/side)
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