Kk did this 3x :D AMAZING leg and butt workout I suggest substituting the regular squats with frog squats. :) happyyyy
(via justsoignored)
(via girlgrowingsmall)
Hip opening poses work to open the joints and muscles around the hips. They helps to keep the pelvis and hips in proper alignment, which prevents strain and tightness in that area. Having flexible hips can ease back pain, improve circulation in your legs, help you to walk easier. Hip openers also have mental and emotional benefits. We hold a lot of tension in our hips from stress, anxiety, sadness, fear, and other negative emotions. Once that tension in our hips is released, the emotional benefits are felt. Below is a list of hip opening poses. When doing these poses, concentrate on your breath and relax your body.
- Low lunge (Anjaneyasana)
- High lunge
- Warrior II (Virabhadrasana II)
- Lizard pose (Utthan Pristhasana)
- Half lord of the fishes (Ardha Matsyendrasana)
- Cow face (Gomukhasana)
- Pigeon pose (Eka Pada Rajakapotasana) - (different variations)
- Bound angle (Baddha Konasana)
- Extended triangle (Utthita Trikonasana)
- Happy baby pose (Ananda Balasana) or half
- Fire log pose (Agnistambhasana)
- Reclining big toe (Supta Padangusthasana)
- Side-reclining leg lift (Anantasana)
- Big toe pose (Padangusthasana)
- Cat pose (Marjaryasana)
- Cow pose (Bitilasana)
- Extended triangle (Utthita Trikonasana)
- Marichyasana I
- Head-to-knee forward bend (Janu Sirsasana)
- Wide-legged forward bend (Prasarita Padottanasana)
- Wide-angle seated forward bend (Upavistha Konasana)
- Marichi’s pose (Marichyasana III)
Thanks, Deidre! I will start working on these! :)
![Hip Raise
Works: Glutes
The benefit: It targets the muscles of your rear end, which can help make your belly flatter. The reason: When your glutes are weak—as they are in most women—the top of your pelvis tilts forward. This not only places stress on your lower back, but it causes your tummy to stick out—even if you don’t have an ounce of fat. Your fix: the hip raise.How to do it: Lie on your back on the floor with your knees bent and your feet flat on the floor [A]. Now brace your core, squeeze your glutes, and raise your hips so your body forms a straight line from your shoulders to your knees [B]. Pause for 3 to 5 seconds—squeezing your glutes tightly the entire time—then lower back to the start.](http://24.media.tumblr.com/tumblr_m1tmb4Ol531rnjz2lo1_500.jpg)
Hip Raise
Works: Glutes
The benefit: It targets the muscles of your rear end, which can help make your belly flatter. The reason: When your glutes are weak—as they are in most women—the top of your pelvis tilts forward. This not only places stress on your lower back, but it causes your tummy to stick out—even if you don’t have an ounce of fat. Your fix: the hip raise.
How to do it: Lie on your back on the floor with your knees bent and your feet flat on the floor [A]. Now brace your core, squeeze your glutes, and raise your hips so your body forms a straight line from your shoulders to your knees [B]. Pause for 3 to 5 seconds—squeezing your glutes tightly the entire time—then lower back to the start.
(via healthyhellzya)
If I’ve already blogged this, it’s well worth another time around
(via healthyhealthy-me)
(via imgTumble)Ten Things To Do When You Feel Like Crap:
1. Have a really hot, long shower. Cry if you need to. Sit on the ground. Feel sorry for yourself. Let the steam soak into your skin. Let the hot water wash your face clean. But the moment you turn off that water, you are done feeling sorry for yourself. Make a decision to move on from that sadness.
2. Clean. I know, cleaning is boring and annoying - but how about that feeling you get when you are finished? The clean small of the vacuum? That feeling of accomplishment? Who knows, you might even find money along the way. Totally worth it. It’s like starting with a clean slate.
3. Call a friend you haven’t spoken to for a while. If your first choice doesn’t pick up, choose someone else. Ask them all about how their lives are going and tell them about yours. Not only will it take your mind off whatever crappy thing you have been plagued by, but you will laugh with them! Laughing triggers endorphins and endorphins make you happy!
4. Go for a run or a walk. This get’s your endorphins and dopamine going crazy. You will get more energy and more happiness just because the chemicals in your body are running around!
5. Stop and take it all in. Walking in the night? Stop and look at the stars. Breathe in the cold air. Feel alive.
6. Stop whining. Ever heard the saying “love life and life will love you back”? Or, the idea of the power of attraction? It’s true! If you sit around saying “why me, waaaaa waaaa” then bad things will happen to you. You’re already defeated. If you start saying, “I will be happy, I will accomplish my ambitions, I will find love, I do look amazing, I am a great friend” etc., then not only will you start to believe them but you will be amazed at what amazing things start to happen.
7. Drink tea. This always works. Not a tea fan? Try hot water with a slice of lemon and some agave syrup.
8. Make a conscious decision to stop holding certain grudges. We all have people we have held grudges on in the past. Let them go. If you feel like you owe this person an apology, don’t be too proud. Send them a sincere facebook apology. Sincerity is in the intent, so even if it’s a 2 sentence apology - as long as you mean it it’s worth it.
9. Cook some really nice, warm food. Stimulate your taste buds with anything as simple as two minute noodles or as lavish as a three course garlic bread, pasta bake, chocolate mousse triple combo.
10. Write down a list of goals to achieve for the week. As simple as “buy insect repellent” or as large as “jog for 25 minutes non stop” and tick them off when they’re done. You will feel very accomplished and that alone will help pep up your mood!
xoxox
I love this, I use these things when I am feeling down and they really work!
(via makingtea-nommingfruit)
(via whole-living)
