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Published at 1:48pm
Published on 7/24/08
Video
Piggyback ride
How to do it: Grab a partner and hop on. The person doing the carrying should stay upright, with a slight bend in the knees. She should lock her core, shoulders, lower back and hip girdle into a rigid position, as though tightening a corset—nothing should be flimsy. The person on top should also tighten her core, which will make her feel less like deadweight. The rider should gently squeeze the midsection of the person on the bottom with her inner thighs, and, with arms at a 90-degree angle, rest her forearms on the carrier’s shoulders in order to distribute the weight properly. Walk about 50 feet, then switch. After one complete set, do a different exercise (like the alligator crawl, below) and then return to the piggyback until each person has been both the passenger and the carrier three times.
What it does: The person doing the carrying is working her whole body, especially biceps, legs and core, while getting the heart rate going. The person on top is getting a killer inner-thigh workout, and also using core muscles for stabilization.
The Spider-Man (a.k.a. The Alligator Crawl)
How to do it: Start in a push-up position, with your chest up, hips in line and neck in a neutral position. Walk one hand and one foot slightly forward, and then do a push-up. Do the same with the other side. Go about ten yards, then do another exercise before doing two more sets. You look like Spider-Man crawling up the side of a building! Well, almost that cool.
What it does: Works the chest, shoulders, triceps, back and core.
Warrior pose 3
How to do it: Starting from a lunge position, lean onto your front leg, sucking in your navel. Lift your back leg as you straighten the one in front, keeping your back toes pointed at the floor so your hips are parallel. Hold your arms straight out and try to look fierce even though you’re about to lose your balance. Remain in the pose for three to five breaths, then repeat on the other side.
What it does: Strengthens legs and core, and elongates spine.
The Bear
How to do it: Balance on your sit bones (you know, the bony part of your butt) and extend your legs up and as far out to the sides as they’ll go. Grab your feet with your hands. Try not to feel like a moron. Make sure you’re sitting tall, elongating your spine and drawing in your abs. Hold for three to five breaths, or as long as you can.
What it does: Strengthens back, tones abs and gives inner thighs a hell of a stretch.
Fish face
How to do it: Start with a smile, then suck your cheeks in like a fish. In that position, open and close your lips (just like you did as a kid when you went to the aquarium). Return to a smile, then release. Repeat for ten seconds, and do three or four sets.
What it does: Releases tension, increases oxygen levels and tones muscles in neck, throat, lips and chin—and keeps jowls at bay.
