Wanna Look Good for The New Year?–You’re almost halfway through the festive period and you want to keep on looking good for the next half of the festive season. We know the challenge gets tougher with Chinese New Year and Valentine’s around the corner, one after another! Well, here are some simple t for om our fit friends to keep you in shape and looking good despite all the festive indulgence. Try doing this on a weekly basis for the next 4 weeks!
Monday Workout Tips From Our Friends At Club Insignia
If you’re in the office, take 15 mins out of your lunchtime for a simple office workout.
- 20 reps of Office Chair Squats
2. 20 Reps of Table Push-ups
Repeat both exercises thrice.
Tuesday Workout Tips From Our Friends At Breathe Pilates
Be a little more adventurous today and challenge yourself to this Pilates exercise – The Hundred. One of the most recognisable Pilates exercises, this exercise challenges your abdominal strength and endurance, warming up your lungs to get your breath going!
With so many possible modifications to challenge or aid, the hundred is something that you will benefit from regardless of your fitness level!
Preparatory position: Lie on your back with your knees bent and up in the air, your knees and hips forming 90-degree angles. Arms reaching up to the
ceiling, prepare to inhale.
Exhale: Bring your head up with your chin down, and using your abdominal muscles, curl your upper spine up off the floor to the base of your shoulder blades. Keep the shoulders sliding down and engaged in the back as you press your arms down to your hips. Your arms extend straight and low, just a few inches off the floor, with the fingertips reaching for the far wall.
You can keep your legs back or straighten them, lowering as far as possible without extending the back!
Hold your position.
Take five short breaths in, and five short breaths out. While doing so, move your arms in a controlled up and down manner in a pumping motion.
Be sure to keep your shoulders and neck relaxed. It is the abdominal muscles that should be doing all the work.
Do a cycle of 10 full breaths. Each cycle is five short in-breaths and then five short out-breaths. The arms pump up and down in unison with your breath.
Keep your abs scooped, your back flat on the floor, and your head an extension of your spine, with the gaze down.
To finish, bring your head down and arms back up to the ceiling, and bend your knees in if they were straightened!
Wednesday Workout Tips From Our Friends At Real Yoga
We workout harder every day. It’s core day today.
1. Torso Rotation
Lie flat on your back, knees and hip bent at 90 degrees with toes pointing or flex. Hands spread out on the side of the shoulder. Drop your bent legs onto your right; almost touching the floor (a few inches off the floor), and shift back to the centre before moving on the left side. Keep your back flat at all times, focus on the rotation of your trunk, not your neck. Lifting your shoulder blades off the floor will give you a workout on the abs as well. Do this for 2 sets of 20.
2. Alternate Straight Leg Raiser
In the same position, extend your leg up at least 60 degrees in the air. Alternate your legs without bending the knees by bringing your left leg up and
right leg down, imagining on having to walk in the air. Feet are not touching on the floor. For a higher intensity, lift up your head but don’t tense your neck. Do this for 3 sets of 15.
3. Superman Pose
Lie flat on your chest. Extend both arms and legs higher on your exhalation and release back to the floor on the inhalation. Keep your arms and legs straight as you focus on your lower back, as well as extending the abs by pulling your abdomen up. Do this for 4 sets of 10.
Thursday Workout Tips From Our Friends At Core Synergy
Our friends at Core Synergy wants you to work on your core.
Muscles used: The reverse lunge with rear leg raised exercise that primarily targets the quads and to a lesser degree also targets the groin, calves, glutes, hamstrings, hip flexors, and outer thighs.
Lunges are basic movements that you may often find yourself performing during everyday activities and sports. When used as an exercise, lunges can be a safe and effective way to strengthen several muscles of your lower body. They are also versatile, as lunges can be done in various different directions to target different muscle groups. They can also be modified in intensity to allow for your improving fitness level.
Your feet should be hip-width apart, not directly straight in front of one another. Think of standing on a railroad track instead of a balance beam.
Shoulders down and back, abs engaged, take a wide step forward, lift the back heel, sink STRAIGHT down (not forward) make sure your front knee stays in line with your ankle.
Keep your back heel raised and don’t let your back knee hit the floor.
Squeeze your glutes and lift the back leg up, making sure to keep hips parallel to the front. (Don’t let the hip of the lifting leg tilt up, and keep your core tight)
Do 30 on each side.
Friday Workout Tips From Our Friends At The Yoga Collective
Chill and do some simple poses with The YoCo. to end the work week.
1. Wind Relieving Pose
Lying down on the mat, hug your right knee close to your right armpit. Continue to ground your left foot on to the mat by keeping your left foot flexed.
Bring your chin to your chest. Stay for 5 breaths, and change sides.
2. Floor Bow Pose
Lie belly down on the mat, bend both knees, and make sure that your knees continue to be hip-width apart. Reach your arms back and grab hold to your ankles. As you inhale, kick your feet against your palms and lift your thighs off the ground. Stay for 5 long and deep breaths before coming down.
We believe that you’ll be in your best this festive season!