30-Day Abs And Squats Challenge

Are you ready for a tight mid-section and killer thighs? Take our 30-day abs and squat challenge to boost your core, leg and butt muscles in just one month!

Exercises Involved:

Sit-ups exercise your abdominal muscles and reinforce your core.

Crunches also also target your abdominal muscles, but with less strain on your lower back.

Squats boost your core while also engaging your lower body, toning your legs and improving your flexibility.

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30-Day Summer Abs Challenge

Your core is relatively easy to train train, but visible results (a.k.a., sexy, chiseled abs) can remain elusive. While diet is certainly the most important factor in sculpting a shredded mid-section, it’s absolutely essential that you train your core regularly to maintain that sexy, toned tummy (essential during the summer months!).

Are you up for it? Take our 30-day summer abs challenge detailed below and get ready to hit the beach with confidence!

Exercises Involved:

Crunches are primarily a core strengthening exercise which work the pectorals major, rectus abdominals, external obliques, internal obliques and transverse abdominals.

Leg Raises are a great way to workout your abdominal muscles. They’re a strength training exercise used for strengthening the rectus abdominis and hip flexors.

Planks help build strength in your core, upper and lower body, ideal for building endurance in the abs, back and core.

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8 Moves To Tone Your Thunder Thighs

There is no way to spot reduce. I know what you are thinking. Yes, that is true. However, there are specific exercises out there to tone your entire thighs-including the inside!

Do the following exercises in a circuit. Complete all 8 exercises with a maximum of 30 seconds of rest in between – do 3 circuits 3 times a week for maximum results. Good luck.

1. Sumo Squats

• Stand with your feet wider than hip-width apart, toes slightly turned out, holding a medicine ball in front of your chest.
• Squat down as low as you can, keeping your heels on the ground and your back straight.
• Press back up to standing. That’s one rep.
• Do 15 reps.

2. Fire Hydrants

• Place your body on an all-fours position. Elbows should be slightly bent.
• Back should be parallel to the ground, not arched or swayed downward.
• Keeping the kneeling position raise left leg out to the side, parallel to the ground. Maintain for a second and slowly return to the initial position.
• Repeat movement with same leg until set is finished. Repeat the exercise using the right leg.
• Do 10 reps for each leg.

3. Inner Thigh Lift

• Lie on your left side, flat against the floor.Rest your head on your left upper arm.
• Bend your right (top) leg at the knee and cross over in front of left leg. Rest your right arm on your right hip.
• Keep your left leg straight. Using inner thigh muscle (adductor), lift left leg 6 inches off floor. Keep left toe in flexed position (not a pointed position). Exhale (breathe out) as you lift your leg.
• Using resistance with the inner thigh muscle (not gravity), slowly lower your leg. Inhale (breathe in) as you lower your leg.
• Repeat entire sequence on your right side, step 1-9 (working right adductor muscle).
• Do 15 reps.

4. Skater Lunge

• Perform a reverse lunge with your back leg slightly at an angle.
• Leap to the side and bring the opposite leg behind you, only tapping your toe to the ground.
• Immediately jump back the other direction and continue alternating until you feel the burn.
• Form check: Keep your knees bent and stay as low as possible to really work your quads.
• Do 20 reps.

5. Plie Squats

• Stand with feet slightly wider than shoulder-width apart with toes turned out, holding lighter dumbbells vertically in front of thighs.
• Keeping abs tight and torso tall, bend knees 90 degrees; keep knees aligned between second and third toes and weight in heels.
• Press back to start; squeeze your glutes.
• Do 15 reps.

6. Step-ups

• Stand with dumbbells grasped to sides facing side of bench.
• Place foot of first leg on bench. Stand on bench by extending hip and knee of first leg and place foot of second leg on bench.
• Step down with second leg by flexing hip and knee of first leg.
• Return to original standing position by placing foot of first leg to floor.
• Repeat first step with opposite leg alternating first steps between legs.
• Do 30 reps on each side.

7. Side Lunges

• Stand with your feet and knees together.
• Take a large step with your right foot to the right side and lunge toward the floor.
• Make sure your right knee does not extend past your toes and keep your left leg relatively straight.
• Push off through your right foot to return to the start to complete one.
• Repeat with other leg.
• Do 25 reps on each side.

8. Curtsy Squats

• Start in a standing position with legs hip distance apart.
• Bring your right leg behind you into a curtsy position, getting as low down to the ground as you can.
• Then stand back up.
• Do the same thing again with the left leg.
• Do 30 reps for each side.

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100 Calorie Strawberry Oatmeal Bars

The easiest, best strawberry oatmeal bars with butter crumb topping. One bowl, simple ingredients, and 100% whole grain—perfect for a snack or dessert!

Ingredients:

For The Strawberry Bars:

- 1 cup old fashioned rolled oats (gluten free if needed)

- 3/4 cup white whole wheat flour (or substitute all purpose flour or 1:1 baking flour to make gluten free)

- 1/3 cup light brown sugar

- 1/4 teaspoon ground ginger

- 1/4 teaspoon kosher salt

- 6 tablespoons unsalted butter, melted (or substitute melted coconut oil to make vegan/dairy-free)

- 1 teaspoon cornstarch

- 1 tablespoon freshly squeezed lemon juice (from about 1/2 small lemon)

- 1 tablespoon granulated sugar, divided

- 2 cups, small-diced strawberries (10 ounces)

For The Vanilla Glaze (Optional but delicious, especially if you prefer a sweeter bar):

- 1/2 cup powdered sugar, sifted

- 1/2 teaspoon pure vanilla extract

- 1 tablespoon milk (any kind you like)

Directions:

1) Place a rack in the center of your oven and heat to 375 degrees F. Line an 8-by-8-inch baking pan with parchment paper so that the paper overhangs two sides like "handles."

2) In a medium bowl, combine the oats, 3/4 cup flour, brown sugar, ginger, and salt. Pour in the melted butter and stir until it forms clumps and the dry ingredients are evenly moistened. Set aside 1/2 cup of the crumble mixture, then press the rest into an even layer in the bottom of the prepared pan.

3) Scatter half of the strawberries over the crust. Sprinkle the cornstarch evenly over the top, then sprinkle on the lemon juice, and 1/2 tablespoon of the granulated sugar. Scatter on the remaining berries, then the remaining 1/2 tablespoon sugar. Sprinkle the reserved crumbs evenly over the top. You will have some fruit showing through.

4) Bake the bars for 35 to 40 minutes, until the fruit is bubbly and the crumb topping smells toasty and looks golden. Place the pan on a wire rack to cool completely (you can speed this process along in the refrigerator).

5) While the bars cool, prepare the glaze: in a medium bowl, briskly whisk together the powdered sugar, vanilla, and milk until smooth. Feel free to add more milk if a thinner consistency is desired. Using the parchment paper handles, lift the bars from the pan. Drizzle with glaze, slice, and serve.

Notes: Recipe can be doubled and baked in a 9×13-inch baking pan. The bars will be a bit thicker, but still delicious. To make gluten free, substitute the white whole wheat flour with a 1:1 baking mix. Store leftovers in the refrigerator for up to 5 days.

NutritionFacts 

Serving Size: 1 (of 16) without glaze

Amount Per Serving: 

Calories: 100, Total Fat: 5g, Saturated Fat: 3g, Cholesterol: 44mg, Sodium: 19mg, Carbohydrates: 13g, Fiber: 2g, Sugar: 3g, Protein: 2g.

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Clean Eating: Do’s and Don’ts for Getting Started

“Clean Eating” is one of the latest trends in fitness nutrition, and for good reason… It works! The Clean Eating theory is simple: Eat poorly and you become sick and overweight. Eat well and you become a glowing example of health and vibrancy.

Eating clean is a lifestyle, so start by making the changes you know you can stick with right now.  If you’re the type to jump right in to a new plan, go for it! If you have to make one small change at a time, that’s fine too.  Do what works for you!

What to Do:

Eat six small meals each day.  Increasing the frequency of your meals causes your metabolism to be stimulated while preventing you from getting too hungry.

Eat breakfast every day, within an hour of rising.  Eating breakfast helps keep the body nourished and satisfied while providing abundant energy.

Adhere to proper portion sizes.  Use your hands as a guide for portion sizes to ensure that you are getting the proper amount of food for your body.  For example, a proper portion of protein is measured by what can fit in the palm of your hand.  A serving of fruits or vegetables should be measured by what can fit into two cupped hands, while whole grains and starchy carbs should fit in one cupped hand.

Eat sufficient healthy fats every day.  In order to lose weight and keep the body looking fit, you must eat some fat!  Many physicians recommend omega-3 fats, which the brain depends on to fight depression.  Healthy fats can be found in fish, nuts, seeds, and some oils such as sunflowers, avocados, olives, and peanuts.

Drink two or three liters of water each day.  Water is the very basis of life!  Both losing and maintaining weight depend on adequate hydration.

Depend on fresh fruits and vegetables for fiber, vitamins, nutrients and enzymes.  These complex carbohydrates take their time being processed in the belly.  The longer things take to break down, the slower the insulin response, and the fuller, thinner and happier you are!

What to Avoid:

- All over-processed foods, particularly white flour and sugar.

- Chemically charged foods.

- Foods containing preservatives.

- Artificial sugars.

- Artificial foods (such as processed cheese slices)

- Saturated and trans fats.

- Sugar-loaded beverages, including colas and juices.

- Excessive amount of alcohol.

- All calorie-dense foods containing little or no nutritional value (anti-foods).

- Super-sizing your meals!

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How to Know Which Body Type You Are

1. Android Type:

The Android body shape usually has more broad shoulders and strong muscular limbs. The core is fairly straight, without much of a waist. This type usually has narrow hips. Android types have an anabolic metabolism, which means they will gain weight in the upper part of their body so that they may become apple-shaped. Most of their weight gain occurs on the front of the abdomen. They build muscle mass easily and make good athletes. They tend to produce more male hormones than do the other body types. Android types tend to crave foods that are high in cholesterol and salt. The body turns cholesterol into steroid hormones, which will have a body building effect. This may lead to some cellulite in the abdominal area, trunk and upper buttocks, but not below the hips.

2. Gynaeoid body:

The Gynaeoid body type is the curvy shape with small to medium shoulders tapering to a small waist and then flaring below to wide curvaceous hips. Weight gain occurs only on the thighs and lower buttocks and gives a curvy shape. Many gynaeoid types will have a big problem with cellulite accumulating around the upper thighs and buttocks. If they try to lose weight with just any old low-fat low-calorie diet, it can be quite frustrating because weight will tend to come off easily from areas where there is not a problem, while the thighs and buttocks retain their fatty deposits and cellulite. They often have a hormonal imbalance called estrogen dominance which means that there is too much estrogen compared to progesterone. They often crave foods combining high amounts of fat and sugar, which will increase their sensitivity to estrogen, leading to more cellulite in the buttocks and thighs. They do well with plant hormones (phyto-estrogens), which have a balancing effect and help them to reduce their estrogen dependent weight gain.

3. Thyroid Type:

The Thyroid body type is characterized by a fine narrow bone structure and long limbs. This body type often has a race-horse or grey hound appearance. Many dancers and models belong to this body type. Thyroid types often crave stimulants such as caffeine, nicotine and artificial sweeteners, and may miss meals. They often have problems with unstable blood sugar levels, which can cause fatigue and cravings for sugar and stimulants. Generally speaking, thyroid types do not gain weight easily and have a very high metabolic rate. Of all the body types they are least likely to develop cellulite and if it does occur, it is on the buttocks and back of the thighs.

4. Lymphatic Type:

Lymphatic body types gain weight all over the body, and have a cuddly baby doll appearance. Weight gain occurs very easily because lymphatic types have a very low metabolic rate. They also have a dysfunctional lymphatic system resulting in generalised fluid retention, which makes them look fatter than they are. They are prone to deposits of fat swollen with lymphatic fluid, which can cause severe cellulite. This type of cellulite gives them thick puffy limbs so that it is hard to see their bone structure. They often avoid exercise and crave dairy products, both of which will exacerbate their cellulite.

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5 Things That Will Stop Sugar Cravings

The number one reason that people crave sweets is that their insulin is high, and when it starts to fall we want the sugar to spike it  back up again. It’s a vicious cycle, that leads to feeling tired, and fatigued. Here are some really good tips that will get you back on track to being healthy and feeling energetic again.

1. Increase your protein intake:

Often times our body feels like it wants sugar when it’s really craving protein. Try starting with an egg, or something that is high in protein.

2. Remove the temptations:

If you don’t have them around the house it’s harder to indulge. If it’s at work that you’re having a hard time. Do what you can to remove the temptation BEFORE the craving hits. If you keep a jar of jelly beans on your desk. Get rid of them, but bring something healthy to eat when you are ready for a snack.

3. Eat frequently:

Cravings are the worst when we’ve either skipped a meal, or we’ve had a drop in our blood sugar. By eating every few hours we avoid that drop in blood sugar. Eating 3 good meals a day with a snack in between will keep you feeling good without getting so hungry that you grab whatever you can find to get your blood sugar up.

4. Avoid artificial sweeteners:

Artificial sweeteners, like Saccharin or Aspartame, make us have more cravings for sweets, and may present a higher risk of cancer.

5. Either Cut sweets cold turkey then indulge in small amounts:

Because our insulin is so used to being high, the first 3 days are the hardest. If you can eliminate sweets completely until your body has had a chance to let your insulin come down, you won’t crave them like you did. Then you’ll be able to be satisfied with small amounts.

The times that I limit my sugar I feel so much better. Hopefully these tips can help you feel better and be healthier.

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Honey and Cinnamon for Colds

With cold and flu season on the verge, I thought I would share my favorite cold and flu remedy. A mixture of honey and cinnamon for colds or the flu has been used for generations! The mixture is often called a cure for colds.

Honey has anti-bacterial, anti-viral, and anti-microbial properties. Many studies have shown that it is effective at fighting external and internal infections. Cinnamon is also beneficial as it contains anti-inflammatory, anti-bacterial, and antioxidant properties.

Honey and cinnamon are powerful immune boosters! You can use this remedy to not only reduce the severity of your cold, but also prevent future colds or other viruses.

Together these two ingredients make a super healing combination.

Honey And Cinnamon For Colds Mixture

Ingredients:

- 1 teaspoon raw honey

- 1/4 teaspoon cinnamon

Instructions:

1. Mix honey and cinnamon.

2. Take it 2 times a day, for 3 days as soon as you feel a cold or flu coming on.

If you don’t want to take the mixture straight, you can still get the benefits by adding the ingredients to a cup of tea.

Honey And Cinnamon Tea

Ingredients:

- 1 teaspoon of raw honey

- 1/4 teaspoon cinnamon

- 1/2 freshly squeezed lemon

- 1 cup of water

Instructions:

1. Bring water to a light boil, remove from heat and pour into a glass.

2. Add honey, cinnamon, lemon, and stir.

3. Drink the tea 2 times a day, for 3 days.

Another easy way to take the mixture is to spread it on a slice of bread.

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14 Day Squat Challenge

Need a daily squat schedule for the next two weeks? Here you go.

Squats are in right now, especially with the summer approaching. Tone your legs and butt with this awesome squat challenge to help you get the body you’ve always wanted.

Day 1 – 15 Squats

Day 2 – 20 Squats

Day 3 – 25 Squats

Day 4 – 30 Squats

Day 5 – 35 Squats

Day 6 – 40 Squats

Day 7 – Rest

Day 8 – 45 Squats

Day 9 – 50 Squats

Day 10 – 55 Squats

Day 11 – 60 Squats

Day 12 – 65 Squats

Day 13 – 70 Squats

Day 14 – Rest

Don’t let these numbers scare you! Once you get started, you’re not going to want to stop!

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Breakfast Swap

Something as simple as swapping out your breakfast for healthier foods can go a long way in helping to maintain a healthy and fit lifestyle.

Instead of a chocolate donut, swap for a chocolate-chip granola bar.

Have a taste for a strawberry poptart? Those poptarts have 200 calories each tart. Swap those pop-tarts for a slice of toast with strawberry jam.

Bagel with cream cheese? How about a Greek yogurt with granola.

Just because the Starbucks is on your way to work doesn’t mean you need to stop there.

Switch that latte with a fruit smoothie. Just as tasty, gives you a boost of energy and won’t give you that bloating feeling in a few hours.

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5 Ways to Sculpt Lean Thighs From the Floor

It's easier than you'd think to get an enviable lower half. Try these lazy-man moves to tighten up your thighs from the floor, couch, or bed whenever you have a few extra minutes. Do 10 to 15 reps of each exercise in the order listed below, then switch sides and repeat. Perform this workout at least four days a week for results that help you slip right into those skinnies.

1. Basic Leg Lift:

Lie on your right side with your legs outstretched, feet flexed, and right elbow bent so the right hand is supporting your head. Bring your right leg slightly forward and bend the knee about 90 degrees. Keeping your shoulders and hips stacked, abs tight, and left leg straight, engage your outer thigh to lift your left leg about 45-degrees off the ground. Pause, then lower with control. That's one rep.

2. Leg Lift With Knee-In:

Lie on your right side with your legs outstretched and right elbow bent so the right hand is supporting your head. Bring your right leg slightly forward and bend the knee about 90 degrees. Keeping your shoulders and hips stacked, abs tight, left leg straight, and left toes pointed, engage your outer thigh to lift your left leg about 45 degrees off the ground. Without dropping your leg, bend the left knee as you bring it in toward your core. Then release the leg back into the air and lower with control until your toes are inches from the floor. That's one rep.

3. Pike Leg Pulses:

Lie on your right side with your legs outstretched, feet flexed, and right elbow bent so the right hand is supporting your head. Bring your right leg slightly forward and bend the knee about 90 degrees. Bring your left leg forward so your foot is in line with your waist. Keeping your shoulders and hips stacked, abs tight, and extended leg straight, engage your outer thigh to lift your left leg just above hip-level. Pause, then lower with control without touching the ground. That's one rep.

4. Pike Knee-Ins:

Lie on your right side with your legs outstretched, feet flexed, and right elbow bent so the right hand is supporting your head. Bring your right leg slightly forward and bend the knee about 90 degrees. Bring your left leg forward so your foot is in line with your waist. Keeping your shoulders and hips stacked, lift your left leg just above hip-level. Then engage your core as you bring your left knee in to your chest. Push the foot back out. That's one rep.

5. Split Leg Lifts:

Lie on your right side with your right elbow on the floor beneath your right shoulder and your palm on the floor for support. Keeping both legs as straight as possible, lift your left leg until the foot is stacked above your left hip, and bring your left hand to your left ankle or shin. Engage your core and inner thighs as you bring your right ankle to meet your left one in the air. Pause, then lower with control. That's one rep.

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8 Easy Exercises to Lose Inner-Thigh Fat

Inner-thigh fat can be hard to target and is often overlooked in a typical workout routine. However, by including the following 8 exercises in your workout plan you will see noticeable changes to your thighs in a matter of weeks, and finally get that nice thigh gap!

How To Lose Inner Thigh Fat

1. Inner-Thigh Blasters

The clue is in the title with this exercise. It targets the thighs hard, but it’s a low impact exercise that anyone can do anywhere. Which makes it a great opening exercise to get warmed up.

How to do it:

- Stand next to a chair or countertop that is around waist height. Use the countertop or chair to help you balance, and place a small ball or soft cushion between your thighs.

- With one hand on your hip and the other on the countertop for stability, slowly lift your heels off the ground. With your heels raised, bend your knees and lower yourself about an inch.

- Be sure to keep your toes pointed forwards at all times, and keep good form to keep that ball or cushion firmly in position. Do 30 reps, then turn round and repeat.

2. Inner-Thigh Pilates Leg Lifts

There are lots of Pilates exercises that target the inner-thighs and this is one of the best. You will feel the burn as you work through the range of motion, a good sign that those muscles are being worked.

How to do it:

- Place a mat on the floor or find a comfortable surface. Lay on your side, and keeping your bottom leg straight, cross your top leg over and rest your foot on the floor.

- Use your arm nearest to the floor to prop your head up and help with stability. Concentrate on keeping good form and breathing out as you lift your leg.

- Repeat this for 15 reps and turn other and work the other leg.

3. Scissor Legs Plank

This is a great exercise for working a lot of different muscle groups, like your core, arms, glutes and chest. While giving the inner-thighs a particularly tough workout.

How to do it:

- You need a smooth surface and a couple of towels for this exercise. Begin by assuming the plank position, and put a folded towel under each foot.

- Keeping your upper body stable, slide your feet outwards as far as you can comfortably slide. Then return to the starting position by using your inner-thigh muscles to bring your legs back together.

- It’s a lot harder than it sounds, but really punishes those thigh muscles. 2-3 sets of 15 reps will really test your conditioning.

4. Laying Down Frog Bend

Frog bends are ideal if you don’t have much time or any other equipment. It relies on gravity and body weight resistance, and you can perform this exercise anywhere you can find a little floor space. You can even do the frog bend when you're pregnant.

How to do it:

- Lay flat on your back with your legs extended vertically. Turn your heels outwards and flex your feet.

- Now slowly bend your knees outwards. Then straighten your legs out again to the starting position. You will feel your inner-thigh muscles doing most of the work, and 2-3 sets of 15 reps will be more than enough.

5. Side Lunges

Lunges are perfect for working the legs, glutes and core. Side lunges turn more of the pressure onto the inside of the thighs, they are tough at first but will soon become second nature.

How to do it:

- Start with your feet together, then step one foot out to the side and lunge forward. Keep your other leg as still as possible while doing this.

- Push off and bring your foot back to the starting position. You will feel a strain on the inner-thighs bringing your foot back, but this will become easier through repetition.

- Alternate legs for 10 reps with each leg per set. If you find this exercise easy add weights to your hands for extra resistance.

6. Side-Lying Double Leg Lifts

This is a variation on leg lifts with a twist to add extra focus on those inner-thighs. Basically you are using one leg to lift the weight of your other leg. Working the inner-thighs of both in the process.

How to do it:

- Using a mat find a comfortable spot to lay down on your side. Extend your arm nearest to the floor out straight, as if you were reaching for something.

- Hold your legs together and slowly raise them both as far as you can comfortably do so. Keep your toes pointed forwards, and control the movements slowly.

- The form you want to keep is your upper body flat to the floor, and pivoting at the hips only. Hold the position for 1-2 seconds when your legs are elevated, then slowly return them to the floor. 1-2 sets of 15 reps per side is ideal.

7. Stability Ball Squeeze

Stability balls are exercise items that help tone and strengthen your core along with your chosen exercise. With this exercise I will show you how to target those inner-thighs.

How to do it:

- Laying flat on your back place a stability ball between your knees and hold it there. Now, with your hands placed by your sides and not moving, squeeze the ball with your knees.

- You will feel your inner-thigh muscles working really hard against the resistance of the ball. Don’t squeeze too hard, you’re just aiming to push until you feel a little resistance. You can work up to stronger squeezes over time.

- Relax your legs and return to the starting position without losing complete grip on the ball. Repeat this exercise for 1-2 reps of 25.

8. Performing a Bridge

The bridge is a popular yoga pose that most of you will be familiar with. But have you ever formed the bridge? It’s harder than it looks, and it uses the thigh muscles to hold the position.

How to do it:

- Laying on your back, bend your knees and place your feet flat to the floor a hip’s width apart. With your palms facing down slide your arms alongside your body until your fingertips lightly touch your heels.

- Now, press your feet into the floor and raise your hips. Inhale as you perform this motion and use your shoulders to raise your chest off the floor.

- Your spine should be completely off the floor when you have fully extended the bridge. Hold this position for 30-60 seconds. It will be difficult the first time you try, but becomes easier with practice.

Incorporate as many of these exercises into your workout plans three times a week as you can. The beauty of these exercises is that there is no need for gym equipment or machines in your home. You can start today with just a few minutes and start making a difference.

You will feel and see a difference in no time. Your inner-thighs will be tighter and slimmer. You can achieve your ideal look by summer, and it starts today!

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This 10-Minute Ab Workout Will Rock Your Core!

This quick routine helps sculpt strong abdominals and obliques, while also engaging your lower back for an overall fit core. From burpees and push-ups, to running, swinging a golf club, or perfecting your dolphin pose, every athletic movement benefits from these foundational muscles.

10-Minute Abs features nine unique moves, including superman planks and windshield wipers, that will mold your midsection in less time than it takes to stand in line and buy your morning coffee. What are you waiting for? Follow along below!

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8 Energizing Yoga Moves You Can Do in Bed

Starting your morning with yoga is a powerful way to connect to your breath and set a peaceful, grounded tone for what will follow in the hours ahead.

Doing these eight energizing poses as soon as you open your eyes is a softer, easier way to fully wake up. Even better? You can do them without leaving the warmth and comfort of your bed!

After a sunrise practice, I feel rejuvenated, calm and ready to take on the day! Try these eight poses and see how they can help you start your day right.

1. Wide-Legged Child Pose (Balasana)

From a kneeling position, lower your bottom down and between your feet. Then extend your torso and arms out in front of you between your thighs. Allow your forehead to rest on the bed. Breathe and hold the pose for 30 seconds to a minute.

2. Cat Pose to Cow Pose (Marjaryasana to Bitilasana)

Start with your hands and knees on the bed, and make sure your wrists are in line with your shoulders and your knees are under your hips. Inhale, then exhale as you gently round your spine up into Cat while keeping your abdominals engaged and allowing your chin to drop to your chest. Inhale, and then exhale into Cow by arching your back, lifting your head up and letting your belly relax. Flow back up into Cat and repeat, warming up your spine.

3. Seated Forward Fold (Paschimottanasana)

From a seated position, extend your legs in front of you and flex your feet. Lift your arms up and then reach for your feet or ankles, making sure to remove any curvature from your spine. Breathe and continue to bend forward, maintaining relaxed shoulders and a flat back. Hold for 30 seconds to a minute.

4. Supine Spinal Twist (Supta Matsyendrasana)

Lying on your back, bring your right knee into your chest and gently lower it over the left side of your body. Draw your right arm (and your gaze) out to your right side and place your left hand on your right knee. Hold for five to 10 breaths and then repeat on the opposite side.

5. Fish Pose (Matsyasana)

Begin lying on your back with your legs together and your arms close to your body. Bend your elbows in and lift your palms up to the sky with your fingers pointing up. Exhale, push into your elbows, lift your chest to the sky and place the crown of your head down onto the ground. Keep your legs active, and squeeze your shoulder blades on your exhalations. Continue to breathe, expanding your chest, for 30 seconds.

6. Happy Baby Pose (Ananda Balasana)

Lying on your back, bring your knees into your chest and gently take hold of the edges of your feet. As you release into your hips, allow your lower back to spread onto the bed, ensuring your ankles are stacked over your knees. Try to touch the tip of your tailbone to the bed. Breathe and hold for one minute.

7. Pigeon Pose (Kapotasana)

From a low lunge with the right leg forward, extend the left leg back with the top of your foot flat, and then bend the right leg, squaring your hips. Lengthen the spine and exhale, folding forward over the front of the leg with your arms, chest and head. Breathe for one minute to three minutes and repeat on the other side.

8. Seated Pose (Sukasana)

Sit on your sit bones with your legs crossed and feet relaxed. Lift your spine straight to the sky and allow your hands to rest on your knees with the palms facing down. Practice breathing, and savor the peace and tranquility of the moment.

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