Sunday Territorian 18 May 2014
Sunday Territorian; NewspaperNT
2014-05-18
This publication contains may contain links to external sites. These external sites may no longer be active.
English
Community newspapers -- Northern Territory -- Darwin.; Australian newspapers -- Northern Territory -- Darwin.
Nationwide News Pty. Limited
Darwin
application/pdf
Copyright. Made available by the publisher under licence.
Nationwide News Pty. Limited
https://www.legislation.gov.au/Details/C2019C00042
https://hdl.handle.net/10070/250745
https://hdl.handle.net/10070/552844
24 LIFESTYLE SUNDAY MAY 18 2014 NTNE01Z01MA - V1 body+soul www.bodyandsoul.com.au TELE01Z01BS - V1 b+s 10 1 Core Stability ChallengeTargets: Lower ab muscles. How: Place a small pilates ball underneath your tailbone (you can do it without the ball). Hold your hands in a hover position just off the floor. Lift both legs off the floor, taking your knees directly in line with your hips to create a 90-degree angle, then stretch one leg out at a time without arching your back. Aim to keep the pelvis area as still as possible by using your deep core and pelvic floor muscles. If youre feeling super-strong, try straightening both legs together. How many: 15-20 extensions on each leg (or 20 with legs together). Fitness With KX pilateS maSter trainer aaron Smith pilates power workout Increase your flexibility, balance, coordination and tone with a circuit of high-intensity, strengthening exercises 4 V-Sit With arm roWTargets: Upper body and core. How: Wrap a resistance band around the balls of your feet, straighten your legs and pull back, ensuring you have a good amount of resistance. Keeping your upper body straight, tilt back slightly and raise your legs into a table-top position, knees at 90 degrees to hips. If you can, extend your legs so your body forms a V. Keep abs strong and pull your elbows past your waist. Release forwards and repeat in a rowing motion, keeping your torso as still as possible. How many: 15-20 arm rows. 5 SCiSSorSTargets: Abdominal muscles. How: Lying on your back, lift your head and shoulders slightly off the floor and stretch both legs up towards the ceiling. Reach for one leg (aim for your ankle or lower calf) and pull it gently towards your chest as you lower the other leg to hover just off the floor. Switch legs in a scissor motion, keeping your core stable. How many: 30-40 on each leg. 2 Shoulder bridgeTargets: Glutes and hamstrings.How: Place a small pilates ball under your heels (this challenges your stability, but you can do it without the ball). Leaving one heel on the ball, raise your hips as you extend the other leg straight up. Once your lower knee, hips and shoulders are in line, pulse your hips up and down, keeping your pelvis level, then lower back to the start. How many: 15 hip lifts and 15 pulses on each leg. 3 planKTargets: Core and upper body.How: Place your forearms on the floor, directly under your shoulders, and lift your body in a strong, straight line to hover above the floor (beginners can keep knees on the floor). As you hold, shift forwards and backwards over your arms without lifting your hips. Open out to a side plank by shifting your weight onto your right forearm and the side of your right foot and turning your body to face the left. If you can, raise your top leg and draw circles in the air (beginners can drop their lower knee to the floor). Return to a front plank and repeat the side plank to the right. How many: Hold front plank and side plank for 30-60 seconds each. Resistance bands and pilates balls are available at major sports stores bodyandsoul.com.au Body +soul For more pilates workouts, check out bodyandsoul.com.au/ fitnesshottopics A A R O n S m It H IS d IR e C tO R O F K X P IL At e S , m e LB O U R n e (K X P IL At e S .C O m .A U ); P H O tO G R A P H Y: C R A IG W A LL ; m O d e L: K X B A R R e In S tR U C tO R R A C H A e L FR A S e R Why this workout rocks These moves fuse the core strengthening elements of traditional pilates with cardio and endurance training. TELE01Z01BS - V1 b+s 10 1 Core Stability ChallengeTargets: Lower ab muscles. How: Place a small pilates ball underneath your tailbone (you can do it without the ball). Hold your hands in a hover position just off the floor. Lift both legs off the floor, taking your knees directly in line with your hips to create a 90-degree angle, then stretch one leg out at a time without arching your back. Aim to keep the pelvis area as still as possible by using your deep core and pelvic floor muscles. If youre feeling super-strong, try straightening both legs together. How many: 15-20 extensions on each leg (or 20 with legs together). Fitness With KX pilateS maSter trainer aaron Smith pilates power workout Increase your flexibility, balance, coordination and tone with a circuit of high-intensity, strengthening exercises 4 V-Sit With arm roWTargets: Upper body and core. How: Wrap a resistance band around the balls of your feet, straighten your legs and pull back, ensuring you have a good amount of resistance. Keeping your upper body straight, tilt back slightly and raise your legs into a table-top position, knees at 90 degrees to hips. If you can, extend your legs so your body forms a V. Keep abs strong and pull your elbows past your waist. Release forwards and repeat in a rowing motion, keeping your torso as still as possible. How many: 15-20 arm rows. 5 SCiSSorSTargets: Abdominal muscles. How: Lying on your back, lift your head and shoulders slightly off the floor and stretch both legs up towards the ceiling. Reach for one leg (aim for your ankle or lower calf) and pull it gently towards your chest as you lower the other leg to hover just off the floor. Switch legs in a scissor motion, keeping your core stable. How many: 30-40 on each leg. 2 Shoulder bridgeTargets: Glutes and hamstrings.How: Place a small pilates ball under your heels (this challenges your stability, but you can do it without the ball). Leaving one heel on the ball, raise your hips as you extend the other leg straight up. Once your lower knee, hips and shoulders are in line, pulse your hips up and down, keeping your pelvis level, then lower back to the start. How many: 15 hip lifts and 15 pulses on each leg. 3 planKTargets: Core and upper body.How: Place your forearms on the floor, directly under your shoulders, and lift your body in a strong, straight line to hover above the floor (beginners can keep knees on the floor). As you hold, shift forwards and backwards over your arms without lifting your hips. Open out to a side plank by shifting your weight onto your right forearm and the side of your right foot and turning your body to face the left. If you can, raise your top leg and draw circles in the air (beginners can drop their lower knee to the floor). Return to a front plank and repeat the side plank to the right. How many: Hold front plank and side plank for 30-60 seconds each. Resistance bands and pilates balls are available at major sports stores bodyandsoul.com.au Body +soul For more pilates workouts, check out bodyandsoul.com.au/ fitnesshottopics A A R O n S m It H IS d IR e C tO R O F K X P IL At e S , m e LB O U R n e (K X P IL At e S .C O m .A U ); P H O tO G R A P H Y: C R A IG W A LL ; m O d e L: K X B A R R e In S tR U C tO R R A C H A e L FR A S e R Why this workout rocks These moves fuse the core strengthening elements of traditional pilates with cardio and endurance training.