September calls for a revamp of the diet and exercise plan. After the expansion of Summer, the Fall comes and asks that we hone in on health routines in preparation for the harvest and for the more internal months ahead. Nothing gives a jumpstart to the connection to fitness like core and abdominal work. When we connect in with the abdominals, there is a renewed sense of self and that the goals that we forth require intentional action. Abdominal work boots the metabolism, the digestive system and gives an overall sense of taking action. This routine can be added to your normal practice or any fitness regime you are currently following. Or, it may just be the jump start you were looking for. Try adding this to your daily self-care list for the remainder of September.
Strengthen and firm the abdominal muscles with this quick routine that you can add daily this week to your practice.
BOAT POSE WITH BENT KNEES
Balance on your sit bones. Extend your arms straight out in front of you, parallel to the floor, and lift your chest and sternum upward as you gaze up. Keep your knees bent, and your calves parallel to the floor. Balance here, using your lower abdominal muscles.
Now, extend your legs so that your toes are at eye level. Hold for another couple of breaths, then cross your arms over your chest as you slowly lower down. Hover there, using your abdominal muscles to keep your feet and shoulders just off of the floor.
On the next exhale, sweep your arms back out to the sides, and bring yourself back into Half Boat. Repeat 3 times.
SINGLE LEG SIT-UPS (both sides)
Lie down on your back with your left foot flat on the floor. Extend your right leg straight up in the air. Interlace your fingers, palms pressing away from you, and reach up towards your straight leg several times in a sit-up motion. Engage your lower abs. Repeat on the left side.
Next, bring your hands underneath your butt with your palms down. Scissor the legs eight times on each side. Remember to continue to use your core. Really get the full range of motion for 8 reps on each leg.
YOGI BICYCLES (x8)
Still on your back, interlace your fingers behind the base of your head. Extend the right leg straight, as you bend the left knee in and try to touch your opposite elbow to the knee. Again, use your abdominal strength, and avoid pulling your head forward with your hands.
FOREARM PLANK WITH SINGLE LEG LIFTS
Now, come onto your forearms and toes, so that you are in somewhat of a push-up position. Heels pressing back. Sit bones aim towards your heels. Belly lifted upward towards the spine. Be careful not to sway the lower back. Lift your right foot a few inches off of the floor, engaging your core. Hold for 3 breaths and switch sides.
Come all the way down onto your belly with your palms and forearms on the floor. Keep the lower body extended and relaxed and lift the chest up. Press your forearms and hands into the mat.