Expert stretches
exercise,body,fitness
Woman with slime waist
Don\'t think that you have to work up a sweat to lose the pounds and tone up. Stretches derived from pilates and yoga can not only have a dramatic improvement on your posture but can also help to transform your body from flabby and saggy to long and lean within days. Read on to see fitness expert and founder of Absolute Fitness, Kathryn Freeland\'s top 10 stretches to get you beach body ready in no time.
1. The Cobra
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Woman\'s toned slim waist
Great for: A trim, toned waist
Lie down on your stomach, keeping your legs together, arms by your side and hands by your chest. Inhaling, slowly raise your head and chest as high as possible, breathe several times and then gently come down.
2. The Bow
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Waoman in the bow yoga position
Great for: A flat stomach and toned chest
Lie on your stomach, arms at your side and chin resting on the floor. Bend your knees with feet together. Reach your arms back and hold your ankles. Slowly raise your torso while arching your back. Tilt your head back and hold for 10 seconds. Slowly lower until chin is resting on the floor. Release your hold on ankles and lower feet to floor.
3. Downward facing dog
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Woman does downward facing dog
Great for: Firming and elongating calf muscles
Start on your hands and knees. Keep your legs, arms and shoulders about hip width apart. Put your arms out in front and rest them straight out in front of you. Inhale and curl your toes under, as if getting ready to stand on your toes. Exhale and straighten your legs, push upward with your arms lifting your bottom into the air keeping your back straight. Hold for a few breaths and then come down on exhale.
4. The Camel
exercise,health,fitness
Woman with slim thighs
Great for: Transforming thunder thighs into lean and toned legs
Begin by kneeling on the floor with your knees hip width distance apart. Press the tops of your feet and your shins into the mat. Place your hands on your lower back with fingers pointing down then push your pelvis forward and begin to lean back into your hands. As you move further back, place your hands on your heels, fingertips pointing toward toes. Hold this for a few deep breaths and then using your stomach muscles, slowly lift your back and neck up finishing with your head.
5. The Fish
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Woman with strong toned arms
Great for: Banishing bingo wings and getting toned triceps
Lie down on your back with your legs straight and your feet together. Place your hands, palms down, underneath your thighs. Pressing down on your elbows, inhale and arch your back. Drop your head back so that the top of your head is on the floor, your weight should rest on your elbows. Exhale and breathe deeply while in the position.
6. The spine twister
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Woman doing the spine twister yoga position
Great for: Creating a long, lean posture
Kneel and sit on your feet with your heels pointing outward. Lift your left leg over your right, placing the foot against the outside of the right knee. Stretch your arms out to the sides at shoulder level, and twist around to the left. Then bring the right arm down on the outside of the left knee and hold your left foot with your right hand, placing your left hand on the floor behind you. As you exhale, twist as far as possible to the left and look over the left shoulder.
7. The warrior
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Woman doing the warrior yoga position
Great for: Lengthening the body and helping you to stand tall
Begin standing up, with feet together and hands at your side. Step your feet four feet apart and turn your right foot about 45 degrees to the left and turn your left foot 90 degrees to the left so that it is pointing straight out to the side. Slowly bend the left knee until the thigh is parallel with the floor, but keep the knee either behind or directly over your ankle. Raise your arms over head. Then slowly lower them until your left arm is pointing straight ahead and your right arm is pointing back. Take a few deep breaths then reverse the position.
8. Janu Sirsasana
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Woman doing the janu sirsasana yoga position
Great for: Getting firm and lean hamstrings (backs of thighs)
Start by sitting upright with both legs extended. Bring the left leg in, bending at the knee and tuck your left foot underneath your right thigh. Stretch your back and spine straight up. Next, bend with your hips and point your body towards the ground, bending over your outstretched leg. Finally, try to wrap your hands around your foot. Repeat on the other leg.
9. The belly pose
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Woman performing the belly pose yoga position
Great for: Strengthening the back and improving posture
From a lying position on the mat bring the knees to the chest then slowly take them down to the side. Keep your shoulder of the extended arm on the mat throughout.
10. The Crescent Moon
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Woman performaing the crescent moon yoya position
Great for: Firming and toning hips
From the lunge pose with the hands supporting you at either side of the leading foot, gently place the back knee down then let the front knee extend over the foot. Take your hands off the mat and stretch them up above the head. Lean forward a little and breathe, hold for a few breaths and release.
Kathryn Freeland, Founder of Absolute Fitness - www.absolutefitness.co.uk, Tel: 020 7924 3311
