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ShareHeron pose (krounchasana)Like its namesake, the Heron, this pose is incredibly graceful. This posture is included in both the Ashtanga and Bikram forms of yoga.Difficulty level: AdvancedEquipment: StrapMuscles involved: LegsFocus: FlexibilityStepsBegin seated in staff pose.Bend your left knee and place the top of your left foot on the ground just outside your left glute.Bend your right knee and take a hold of the outer edges of your right foot with either hand.Gently press your heel away and up, lengthening your right leg.Draw your shoulders down and together on your back and lift your chest, leaning back slightly. Breathe here for at least three deep breaths, then repeat on the other side.TipsLoop a strap on your extended foot.
Show moreShareBicep curl with leg extensionThis is a coordination exercise.Difficulty level: IntermediateEquipment: DumbbellsMuscles involved: Arms · CoreFocus: StrengthStepsSit tall with your legs straight. Hold a 1 to 3 pound dumbbell, keep your elbows close to your waist, palms facing up.Curl into your tailbone.Lift your right leg 2 inches off the mat.Bend your elbows and your right leg.Straighten your arms and leg, hovering it just over the mat. Repeat 4 times.Lower your right leg.Lift your left leg 2 inches off the mat.Bend your left leg as you bend both arms. Repeat 4 times.Lower your left leg.Curl up to and sit tall.TipsFocus on your abdominal contraction.
Show moreShareWide-stance plank with opposite arm and leg liftThis challenging exercise improves muscular endurance and core strength. The movement also improves balance and stability of the core.Difficulty level: IntermediateEquipment: No equipmentMuscles involved: Glutes · AbsFocus: StrengthStepsPosition yourself on your elbows and toes, with your body forming a straight line from your shoulders to your ankles. Brace your abs and squeeze your glutes, and spread your feet wider than shoulder-width apart.Lift one arm and the opposite leg off the floor. Hold, then return to starting position and alternate sides.TipsDo not hike your hips high or sag your hips low.Squeeze your core and your glutes during the entire movement.Stay rigid and prevent your torso or hips from rotating.
Show moreShareLying concentration cable curlThe lying concentration cable curl is an isolating exercise that develops size and strength of the biceps. The lying position prevents other muscle groups from assisting the body with the exercise.Difficulty level: IntermediateEquipment: Cable attachmentMuscles involved: BicepsFocus: StrengthStepsAdjust the cable machine so the handle is on the lowest setting and use a straight bar attachment. Grab the bar with an underhand grip and your hands shoulder-width apart. Lie flat on your back with your arms fully extended.Contract your biceps and curl the bar towards your shoulders while keeping your elbows tucked by your sides. Pause, and then slowly lower the bar back to the starting position.TipsBe sure to lower the weight all the way until your arms are fully extended.Do not allow your body to come off of the floor.Keep your elbows stationary and tucked at your sides.Make sure to squeeze the biceps at the top of the lift.
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