I find myself in awe of the human body multiple times a day; whether I'm on the t, in class, or just walking down Newbury I like to watch bodies in motion. In the craze of our skinny is sexy society I am at constant odds.The movement patterns created by well used and defined muscles create a much more appealing visual experience; the acceleration of the glutes and gastrocs when you quicken your step to get across the street because you know fair well that you do not have enough time to get across before the light changes, combined with the deceleration of the anterior tibialis and quadriceps when you have victoriously reached the other side, is invigorating. Same scenario in Skinnieville...yeah I don't like to envision that either.
Strength IS beautiful! Let's you through this strength packed sequence, concentrate on your breath and controlling the motions with your core (front, back, and sides of your torso) rather than giving in to momentum.
A Beautifully Strong Sequence:
This one takes some focus (no worries you can always go into child's pose to give yourself a sequence time-out).
1) Start on your back, knees bent, back in neutral spine, teaser prep, use your abdominal strength to sit up with a long back, exhale and twist to your left, then inhale back to center and roll into the starting position. Repeat alternating sides until you have reached 5 reps to each side.
2) The last time you are on your back, hug your knees into your chest and roll up and over to plank pose. Stay here for a breath then open to side plank (option: quadratus laborum lifts- pulse the hips into the air 10 times). Inhale to get longer (reach the top arm towards the sky), exhale Mermaid Twist (reach the top arm under your hips & pike them slightly). Repeat 10 times.
3) Bring yourself back to plank and float one leg a few inches off the ground (can be done on your forearms to give the wrists a break). Stabilize the hips and use the glutes to lift the leg 10 times. Repeat on the opposite side for both the side plank and leg lifts.
4) End with a 20 second side plank (to the same side as step 2) then repeat steps 2-4 on the opposite side. Hello long lean muscles!!