You dont need fancy toolsor any tools at all, for that matterto get a greattotal-body workout.
Oh wait I do," she added.
Working the core is beneficial to your posture, as all strength and movement should initiate from the core.
James Devaney/GC Images/Getty Images
Thats because the moves all require continual, fixed engagement from the shoulders while you move your lower half.
Essentially, the shoulders act as the supporting base throughout this series.
You wont exhaust the lower-body muscles with this circuit, Chicago-based certified personal trainerStephanie Mansourtells SELF.
But youll fatigue the smaller muscles in your core, shoulders, and upper back.
This is really smart, well-done programming that provides total-body strengthening and dynamic stretching.
With each pike, you dynamically stretch your glutes, hamstrings, and calves, he explains.
The pikes should be slow, controlled, and driven by your lower abs, says Mansour.
Dont rely on momentum to complete the movements.
To do this, think about pulling your belly button in toward your spine, says Mansour.
This will help you engage the correct muscles.
As you complete the reps, be mindful of your shoulder positioning.
You want to double-check that you are pulling your shoulders away from your ears, says Mansour.
This move targets your pecs, deltoids, core, quads, and glutes, says De La Rue.
This exercise helps to work on your flexibility and increase your range of motion, explains De La Rue.
It challenges your coordination, and fires up your core.
That said, dont worry if you dont have the same mobility as De La Rue.
Just focus on landing your toes as far forward as it’s possible for you to.
Respect and train your own range of motion, says Clancy.
Another tip: Keep your eyes looking past your fingertips, says Clancy.
This move targets your pecs, deltoids, core, glutes, and hamstrings, says De La Rue.
Specifically, youll hit your gluteus maximus as well as your rectus abdominis and transverse abdominis, says Mansour.
Youll also want to stay mindful of your hips, says Clancy.
They should stay as fixed as possible throughout the movements.
This will reduce the stress on your shoulders by dispersing the force more evenly.
