Professional Documents
Culture Documents
WOMEN’S FITNESS
Shape Up with
■
Inhale up into the ‘Cobra’.
Exhale and push hips back and up into
– ‘Downward Dog’.
From Downward Dog, look up and
inhale as you step your right leg
forward to lunge again.
Exhale and step both feet together into
‘Forward Bend’.
■ Inhale and reach and stretch the arms
Yoga appeals to many women as although it back overhead.
■ Exhale back to Mountain Pose.
can be seen as a gentle form of exercise it can
deliver powerful results – think of Madonna Take a couple of deep, steady breaths and
start the sequence again, stepping back on
or Geri Haliwell’s amazing physiques the left leg this time.
22 ultra-FIT
19-6 p22 Womens Fitness:Layout 1 07/07/2009 21:02 Page 23
WOMEN’S FITNESS
Lunge
This stretches and opens the front
of the hips and builds strength in
the legs and back
From an all fours kneeling position with
your palms pressed into the floor and arms
Mountain Pose long, exhale and bring your right leg
good for focus and postural forward between your hands so that your
awareness right knee is directly above your ankle. Cobra
Stand straight with feet together or hip- Sink your hips towards the floor stretching great for countering rounded
width apart. Your weight should be in the out the front of the left hip. Come up onto shoulders and strengthening the
centre of your feet with toes resting lightly your fingertips if this is more comfortable. upper back and shoulders
on the floor. Shoulders should be open and As you advance, you can tuck your left Lie on the floor with face down and legs
wide, with arms relaxed but extended foot’s toes under and step the foot back together. Place your hands under your
toward the floor. Lift the chest and a little to deepen the stretch. Lifting the shoulders with your fingers in line with
elongate the abdomen. Eyes gaze softly back knee from the floor and placing the collar bones and spread wide. Keep your
forward and breath is long and focused. hands gently on the thigh will advance elbows tight against your sides. Inhale and
this further. lift upwards from the sternum and chest,
keeping the neck long. Exhale to slowly
come back down.
Plank
a great core strength exercise –
popular in general sports and
conditioning. Strengthens abs, back
and shoulders
From an all fours position with knees, hip- Downward dog
width apart and palms pressed into the a calming inversion which
floor, straighten the legs supporting your strengthens the arms, shoulders
Forward bend weight on your hands and toes. Tuck your and back whilst lengthening the
stretches the entire spine and tailbone under slightly and keep your entire back of the body
hamstrings, a calming inversion abdomen drawn in flat toward your spine. From all fours with knees hip-width
From mountain pose inhale and stretch Hold the body dead straight like a plank apart and palms pressed into the floor,
arms up overhead. Exhale and fold forward and breathe steadily. exhale and lift your hips up and back.
from the hips, reaching arms forward as Keep knees bent to begin with, and
you fold down. Try to keep your back as then gently straighten the legs,
straight as is comfortable and bend your extending the heels towards the floor.
knees to accommodate hamstring Keep lifting the hips high and slide the
length/tightness. Allow your upper body to shoulder blades down the spine, away
rest on your thighs and keep the back from your ears. Breathe evenly as you
long. Breathe steady. As you progress, lift hold the posture, and exhale to bend
you sitting bones upwards - lengthening Crocodile knees and return to the floor. Rest in
through the back of the legs – exhaling to a challenging static posture which child’s pose afterwards.
take the stretch deeper. strengthens the arms, back and (Beginners or those with high blood
(Beginners or anyone with high blood abdomen pressure can rest their hands on a chair,
pressure can do a half-forward bend – Start on all fours with knees under your in a ‘half downward dog’. If you have a
resting the hands on the back of a chair, hips and your hands slightly in front of back problem, keep knees bent
keeping their back parallel to the floor.) your shoulders. Inhale to prepare, and throughout.)
ultra-FIT 23
19-6 p22 Womens Fitness:Layout 1 07/07/2009 21:02 Page 24
WOMEN’S FITNESS
Dolphin
strengthens the shoulder girdle, upper
back, arms, core and abs
On all fours, lower down onto elbows.
Ensure elbows are shoulder-width apart by
wrapping your fingers around each
opposite elbow, and then clasping your
24 ultra-FIT
19-6 p22 Womens Fitness:Layout 1 07/07/2009 21:03 Page 25
WOMEN’S FITNESS
Cat series
great for spine mobility,
strengthens core and
arms
On all fours like a cat place
your hands under your
shoulders with your palms
pressed into the floor and
shoulders away from your
ears. Engage navel to spine
and straighten one leg behind
you, inhale to bend elbows
and lower chest between your
hands. Keep your elbows in
tight to work triceps. Repeat 8
to 10 times and the come back
to all fours. Exhale to extend
your other leg, and take your
hands slightly wider, with
fingertips pointing slightly
inwards. This time lower chest
between hands with elbows
wide, to work the chest.
Repeat 8 to 10 times.
Child Pose
stretches the spine, relaxes the body. Perfect counter
posture to any backbends or as a rest between postures
Sit your bottom on your heels, and rest your forehead on the floor. Let
your shoulders, neck and arms completely relax and breathe deeply.
WOMEN’S FITNESS
extra!
➣
Gaiam have a great selection of Yoga DVD’s to try at
home. We love Ashtanga Yoga for beginners with
instructor Nicki Doane.
➣
Yamarama is mix & match yoga/active wear. Designed and
tested by an experienced Bikram yoga teacher.
Designed with technical fabrics such as SUPPLEX™
they are stylish, comfortable and ready to cope
with the heat of Bikram!
www.theorganicpharmacy.com
ultra-FIT 27
19-6 p22 Womens Fitness:Layout 1 07/07/2009 21:03 Page 28
WOMEN’S FITNESS
Top Sports
Tops
Whether running, working out in the gym or at home,
you want clothing that is stylish, practical, easy to care
for and competitively priced. ultraFIT has cast its eagle
eye over the market and has come up with four great
workout tops.
Asics Inner hirt
scle Tee s mu
under review
elliegray
28 ultra-FIT
19-6 p22 Womens Fitness:Layout 1 07/07/2009 21:04 Page 29
WOMEN’S FITNESS
adidas