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This is part five in our No Gym Required/Stair Workout series. We put all four exercises together in a flow with simple stepping in between to work the whole body and burn a bunch of calories.

In just two minutes, you can get a great workout right in your home. Stand in front of the stairs, and perform these movements:

  • Lunges: alternate forward lunges, 10 each leg
  • Incline Pushup: shoulders over hands, 10 reps
  • Flutter Kicks: 10 reps each leg for 20 total
  • Dips: 10 reps

When I work with private clients, they usually want to focus on one of three areas: abs, hips and backs of the arms–the triceps. Fortunately, if you are losing weight in addition to doing exercises, your arms will be the first to show improvement. And if you’re frugal like me, you’ll love knowing you can effectively tone your arms right at home. Plus, doing dips on your stairs may be safer than doing them on a bench as the smaller height of the step limits the depth of the dip and prevents you from lowering yourself too far and risking shoulder injury.

This great simple exercise provides many benefits:

  • tones backs of the arms
  • strengthens shoulders and chest
  • stretches shoulders
  • works core
  • increases overall upper-body strength

Next time you walk past your stairs, take one minute to shape your arms!

Abs are really easy to work without equipment. Typically, we get down on the mat for crunches, leg lifts and planks. With this move, you don’t even have to get all the way down to the floor–just sit on your steps.

Work your way up to twenty reps of these flutter kicks, and shoot for a couple sets throughout the day. The Flutter Kick exercise has lots of great benefits:

  • Strengthens core
  • Firms thighs
  • Improves posture
  • Develops focus
  • Works on balance

In part two of our No Gym Required series, we’ll be doing push-ups on the stairs. This is an ideal way to work our way up to “regular” floor push-ups. Doing this move on the stairs allows us get a full range of motion that may not be possible on the floor depending on your strength level. Even if you never get to the floor push-up, you can still strengthen and shape your upper body with this move.

Be sure your shoulders are above your hands, your body straight and core engaged as you lift and lower yourself. Try to get your ribcage as close to the stairs as possible. Do ten reps of this move several times a week, and you’ll reap these benefits:

  • increased core strength
  • toned arms
  • sculpted shoulders
  • overall upper body conditioning

When people find out I teach fitness classes, they often exclaim, “I wish I had time to exercise!” Parents often feel guilty about taking time to work out when we have so much to do between taking care of home, family and career. Fortunately, we have everything we need for a full-body workout right here at home.

This vlog begins a five-part series of exercises you can do on the stairs. One reason these moves are so great is that you only need a minute to do each one. This is doable between loads of laundry, picking up the living room or putting away groceries. If you have more time, spend more time, but even grabbing one minute of each of these moves a couple times a day will help you get strong, firm and healthy.

We start with lunges. This move targets butt & legs and burns a lot of calories. If you can keep it up for 20 minutes, you’ll gain cardiovascular benefits as well. Next time you pass by the stairs, take the opportunity to strengthen your legs and burn some calories.

Our Kid’s Yoga Pose Series ends with Snake Pose. This backbend feels great to kids and adults alike, but you need to follow good form to avoid compressing the discs in  your spine. Many people immediately straighten their arms because the abdominal stretch feels so good, but then they experience sharp pain in the lower back. To do this pose correctly, follow these steps:

  1. Lie belly down, and place your hands beside your chest.
  2. Lift your kneecaps off the ground slightly.
  3. Pull your hands back towards your feet to create length in the front of the body.
  4. As you pull your hands back, shimmy side to side and slowly lift your chest off the ground.
  5. Come up as high as is comfortable without straightening your arms.

Snake Pose offers many benefits:

  • improves posture
  • increases spinal mobility
  • stretches chest, lungs, shoulders and abdominals
  • firms glutes and back muscles
  • soothes digestive organs

Sitting at a desk at school most of the day can result in tight hip flexors and rounded shoulders. This can lead to poor posture, muscular imbalance and lower back pain. Luckily, Unicorn Pose is very effective in stretching the hip flexors along with the whole front of the  body, and it’s fun for kids (and adults) to do. Try this pose once a day with your kids. If it bothers your back knee, try doing the pose on a thick blanket or towel.

Unicorn Pose offers many benefits:

  • improves postures
  • relieves back pain
  • opens front of body
  • develops focus
  • increases balance

We encourage everyone in our family to keep moving even if it means just getting on the treadmill for 20 minutes. It’s so much easier to get kids moving if they’re doing something fun. I chose an up dog/down dog flow for this installment in our Yoga for Kids series because it’s an allover body exercise that feels good and is enjoyable to do. Get on the floor with your child and do this pose flow that offers many benefits:

  • encourages blood flow
  • stimulates organs
  • relieves sinus stuffiness
  • improves posture
  • stretches entire front and back of body
  • builds core and upper body strength
  • develops flexibility

Kids learn so much about us by what we take time to do. Do we show them how we appreciate and take care of our wonderful bodies? Spend just one minute a day on the floor with your child doing a yoga pose, and not only will you both will receive healthful benefits, but you’ll be setting a powerful example.

Here’s the second post in a series to help you and your child find more strength, flexibility, balance and focus. This week, we look at Slide, also known as Reverse Plank. When performed regularly, this posture offers many benefits:

    • increases strength in the back, glutes, hamstrings, calves and triceps
    • improves core strength
    • promotes discipline
    • develops balance and focus
    • opens and stretches chest and shoulders

 

If you’re looking for one simple move to increase your core strength, this is it. Boat Pose, a staple both in yoga and Pilates classes, is a great alternative to performing dozens of crunches which can be hard on the neck or planks which can stress the wrists. Do this posture with your child and try to maintain it for a minute, but listen to your back. If you feel any strain, bend your knees or lower both feet to the floor. This go-to core move has many benefits:

  • builds core strength
  • improves balance
  • develops focus
  • cultivates discipline

Finally, many people find this pose more comfortable when performed on a mat or blanket to cushion the tailbone. Give it a try!

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