Tummy Toners - Criss Cross

Criss Cross is one of the fundamental exercises I almost always require in my Pilates classes. It's a great way to target the entire core, especially the obliques, which can be a hard muscle group to work.

For criss cross, begin with a neutral spine on the mat. Supporting the head with your hands, lift it off the mat while bringing the knees to a 90 degree angle.


From here, you'll cross the shoulder to the opposite knee while lengthening one leg. One leg comes in, one leg goes out. With each exhale, your legs move and your shoulders cross up and over the torso.


It's important to keep the elbows wide and the neck long. Attempting to bring the shoulder across the body, rather than the elbow, will increase the effect on your core. It will take more abdominal strength than if your elbows just flopped around to touch your knees. Repeat this criss cross exercise at least six times.

Tummy Toners - Double leg lift and lower

On Monday, my Pilates class did this leg lift, and my abs are still sore today. I love when that happens!

It's optional to have one's head lifted off the mat while doing this leg lift/lower, so choose what suits your needs today.

To begin, start with some warm up exercises, and ensure that your spine is connected to the mat. Throughout the double leg lift/lower, the tailbone should not lift from the mat. Use that as an indicator you've reached your max if you feel the tailbone lifting.

The starting position is pictured below; sealing the legs together, lift them skyward. Contracting the abs and inhaling, slowly lower those pointed toes to any degree of difficulty, remembering to keep the tailbone connected to the mat.


Your legs may end up at a 45 degree angle, or they may be more parallel to the floor. It's up to you and your abdominal strength. Grow into the pose with practice!

When your legs have reached their target, exhale to lift them back to the starting position. Your spine should be long, your tailbone should stay connected to the mat, and your core should always be engaged.

Repeat the double leg lift/lower at least 6 times.

BOGO Yoga sale

Don't forget- for the entire month of February you can purchase one Yoga pass at Farr West Tumbers and get one half off. That's awesome savings for the Tuesday night and Friday morning classes. Passes are only $5 if paid 24 hours in advance, so you can get a second class for only $2.50 if you hurry!

In addition to the discounted cost, there's always free childcare if you need to bring the kids. They can read books, do puzzles, watch movies and play with Annette while you get the Yoga fix you need.

Mats are not required, but are helpful to enhance your practice. See you there!

The Pilates Body

Save 50% today only on a month of unlimited access to The Pilates Body in Ogden. Located on North Washington Blvd, this studio is ready to help you use your own body to get fit and have a whole month to fall in love.

For only $40 you can come and go as you please, sampling the Pilates, HOT Pilates or Zumba classes to your heart's content (literally!).

Other Pilates opportunities can be found HERE.

Yoga in Ogden

If you're looking to get some Yoga into your weekend, then look no further! Check out this list to see what venue and time works best for you and grab your mat!

Friday
10am at Farr West Tumblers
12pm at Borrowed Earth Emporium
4:30pm at Bikram Yoga Ogden
5:45pm at Yoga Jo's

Saturday:
9:30am at WSU (free with active ID card, $6 without)
11:15am at Borrowed Earth Emporium
4:30pm at Bikram Yoga Ogden

Sunday:
9am & 4:30pm at Bikram Yoga Ogden
10am & 11:15am at Borrowed Earth Emporium

Namaste.

Adult Dance & Fitness

How I wish I had the ab strength for a class like this- acrobatic, gravity-defying workouts on the poles or silks at Blue. Groupon teamed up with Adult Dance & Fitness to offer 10 classes for the jaw-dropping low price of $29. 10 classes are valued at $179, so if you've ever wanted to start an intense regime of fine tuning your body, now is definitely the time.


I have a friend who recently started these classes for a new and fun workout and it's truly amazing what she has trained her body to do. The strength she's gained is incredible. You can check out her blog for more information and to see how fun it is for anyone who's willing to push their limits.

Photo from Addicted to Pole Dancing.

Balance Posture- Seated Eagle Pose

This is one of my favorite balance postures because it can also stretch tight shoulders and a tight back.

Seated Eagle Pose can be done at varying degrees of intensity depending on how well-balanced you feel on any given day.


Begin by gently bending your left leg, using it as your base. Your right leg will gradually find a comfortably challenging resting place around the left, standing leg. It can rest with just the toes crossed over the left foot, touching the mat, or you can continue to wrap your right leg around the calf of your left.

Adding to the pose, you can incorporate your arms. With the left arm on bottom, place the right on top. The fingertips of both hands will rest at the elbow of the opposite arm. The next step is to slide your elbows together, lifting the hands to the sky, wrapping them if flexibility allows you to do so. The elbows are lifted high, in front of the face for maximum effect. You may feel a comfortable stretch in the back and scapulas (shoulder blades).

Once you have held the posture on your left leg for at least four breaths, unwrap and repeat on the other side. Note that the gluteals are aligned over the heel of your standing foot, and do not stick out behind the body. A strong core is essential to successfully executing Seated Eagle Pose.

Photo from YogaJournal.com