Skip to main content

8 Moves to Try at Home

Want to try Piloxing in the comfort of your own home before heading to a class? Below are some of the founder's favorite routines as demonstrated by Colette van Dyk, U.S. Master Trainer of Piloxing. Shoot for 10 to 20 repetitions of each exercise on each side.



 POWER LUNGE FORWARD WITH JABS 
 A: Lift right leg up with foot at left knee, with hands in Boxing Guard position.
B: Lunge forward with right leg. Do a boxing jab with left arm.

C: Lunge forward with left leg. Do a boxing jab with right arm. Push back to start position.

 PILOXING FLAT BACK 

 A: Stand upright with feet together, legs bent and arms reaching out to the sides.
B: Keep left leg bent, right leg extended out and arms reaching out toward the side. Lean torso forward 45 degrees and keep core engaged.
C: Lift right leg toward right hand without compensating your body position. Lower right leg back to floor (with control) and repeat.
SKATE BOX 
 A: Stand with feet parallel and arms in Boxing Guard position.
B: Step right leg back crossing your left leg, rotate the torso and jab with right arm in the same direction as leg. Step back to the starting position.
C: Step left leg back crossing right leg, rotate torso and jab with left arm in the same direction as leg.
CORE CONTROL 

 A: Lunge with right leg back, arms reaching out toward the side.
B: Push off with right leg and lean forward 45 degrees, arms reaching forward.
C: Step into a side squat, arms extended toward ceiling. Repeat from start position.
BOXING: UPPER CUT, KNEE UP

 A: Stand with right leg behind you, arms in Boxing Guard, fists turned with palms facing toward you.
B: Pull up the right knee, simultaneously upper cut with left arm. Return foot to the floor.
C: Execute upper cut with right arm.
LIFT & LEAN

 A: With right leg by left knee, rotate knee to side, arms reaching out to the side.
B: Extend right leg out, hold balance.
C: Fall onto right leg, shift your weight onto right leg and bend knee. Push back to start position and repeat.
BUTT LIFTER 

 A: Get down on all fours, with left forearm on floor and right hand on floor. Cross right knee behind left foot.
B: Lift right knee to side 90 degrees.
C: Extend right leg from knee straight out to the side. Return to start position.

AB BEATS

 A: Lie on back with legs up in a V position. Lift head off floor with elbows out to the side.
B: Crunch up and close elbows. Start beating legs and cross right leg in front of left.
C: Stay up with torso crossing left leg over right leg. Cross legs four times, release crunch and repeat the movement.
source:sparkpeople.com by Melissa Rudy

Popular posts from this blog

The Best Yoga Poses for Flat Abs

Relieve stress and sculpt a flat, sexy stomach at the same time

OM-My-Gosh Abs!

There's not just one formula for a flat belly. And since few people truly enjoy traditional abs exercises, the best way to sculpt a sexy midsection is to incorporate more core work into the workouts you already know and love. Yoga not only helps improve flexibility and relieve stress (which studies show helps reduce belly fat), but your practice can also target your abdominal muscles in a much more functional and efficient way than any amount of crunches. Read on to discover the 11 best poses for sculpting your abs while you find inner peace.



Tree Pose
This pose will have your abdominals working overtime to help you stay grounded on one leg. Shift your weight onto your left leg. Draw your right knee into your chest, grab your ankle, and press the bottom of your right foot onto your left thigh. If you feel wobbly keep your hand on your ankle while it's pressed into your thigh. If you're finding yo…

9 Reasons to Skip Your Workout.. Sometimes

Are you overtraining? When it comes to your workouts, it may pay to do less
In our more-is-better world, it's easy to get caught in the overtraining trap. But when it comes to your workouts, it pays to do less. We're certainly not telling anyone to quit exercising, but your workout schedule should have built-in rest days (and even weeks sometimes!). Not convinced? Here are nine reasons why you shouldn't go to the gym every single day:
1. Your muscles grow when you rest. Lifting weights creates tiny tears in your muscles that can only repair during rest. This repair process is what makes your muscles stronger than before. While it's important to work your muscles (hard!) to stimulate muscle-building proteins, it's equally as important to give your body enough time to recover (usually until you're no longer sore).
2. Overtraining can cause a weight-loss plateau. You know that working out too often or too intensely can lead to too much weight loss, but most people do…