Fitness Through Sensual Dance – Spiderman Move – Women’s Fitness

Fitness Through Sensual Dance -Spiderman Move – part of the women’s fitness video series by GeoBeats. Hi, I am Kimberly Smith from StripXpertease and the move I am going to show you today is called the Spiderman. This is a move that you would do on the wall in case you do not have a pole in your home or you just want to do some moves on the wall. So you will start facing the wall doing a little bit of the Reverse Robert, then you are going to bring the left foot across, right knee is going to come all the way up as the hands move across the mirror until your knee touches the mirror as you bring the left heel in. From here, you are going to extend the right toe all the way up as high as you can go and then you are going to Spiderman the hands down the wall. You can bring your hand up your leg and then just come back to where you were. Knee comes down, feet come together, butt sticks out, and that is the Spiderman.

How to Do Push-ups with Dumbbells – part of the women’s fitness video series by GeoBeats. Hi, I’m Linda with Fitness 19. I’m going to be showing you how to do a Dumbbell Push-up. Reason you use dumbbells is a lot of people have wrist problems. If you would put your hands on top of the dumbbells like so, it prevents a lot of play in the wrist. If you have any injuries, you’ll find that this helps quite a bit. So we’re going to start out, your body straight. You don’t want a sagging back, you don’t want to be up like this leaning with your butt. You’re going to have a flat back. You’re going to take it all the way down to where you almost kiss that floor, a pull up in here, and there are different variations of the Dumbbell Push-up. For you ladies having a tough time, you can drop to your knees, feet here. You go down till you can build that upper body strength. You practice this as much as you can. Get that shoulders, chest going and good posture. That’s how you do the Dumbbell Push-up.

How to Do Pilates Swan Dive Exercise – Women’s Fitness

How to Do Pilates Swan Dive Exercise – part of the women’s fitness video series by GeoBeats. Hi, we’re Katherine and Kimberly Corp. We own Pilates on Fifth in Manhattan, and today we’d like to show you the Pilates exercise, Swan Dive. So Kimberly is going to start laying on her stomach. So this Swan Dive is a great exercise for all the muscles of your back and also the muscles of your glutes, as well. That’s your butt muscles. And now she’s going to start by opening her legs a little bit wider than hip distance, about shoulder distance apart. You don’t want to go too wide. Her hands are pretty much under her shoulders. And at the starting position its like you’re balancing on the tip of your nose. So really pull the abdominal muscles in and up to start. You want to imagine that you’re pulling them off that mat. That may or my not be possible, but its a good image. We want to get that deepest layer of the abdominal muscles engaged first and foremost. On the inhale, we’ll do this is in four breaths first just to get the movement right. Inhale. It’s like someone’s pulling you from the top of your of your head and lengthening. On the exhale she’s going to press into her hands lifting up. So we’re showing you the easiest version of Swan Dive here. First you go up going into full spinal extension. Inhale. Here to stay, and exhale. It’s like the ribs close together, and she’s going to lower herself down. So not everyone has this amount of flexibility available to them and that’s …

Belly Dancing: Wide Pelvic Rotation – Women’s Fitness

Belly Dancing: Wide Pelvic Rotation – part of the women’s fitness video series by GeoBeats. Now we are going to learn how to do a wide pelvic rotation in belly dance. So, this is the first move that we are going to do. Our feet our wider than our hips. I am going to push my hip out to the side. The upper body leans away from the pelvis. If you imagine tin man trying to move his hips, the upper body would always fall in the opposite direction because there is no waist. We are not breaking at the waist with this move at all, just side to side. Now, I am going to bring the pelvis forward and I am just going to slightly soften the knees, engage the abdominals so I am not in a backbend. I am just sort of softening the knees and then pulling straight back from the belly button. Now this is really important, I do not want to release the pelvis and let my butt stick out. I have to keep contracted. Just feel that rocking forward and back, squeezing the abdominals when the pelvis is behind you, keeping a nice, long spine. Now we are going to combine these two moves, bringing it side, forward, side and back. Once I smooth that out, I am now drawing a wide circle with my hips. I think of it actually going around my feet, in front of them, to the side of them, behind them and back to the side. It is a very soft, fluid movement, easy on the body. There should be no strain in this at all. Now, you notice the chin is just sort of here, resting on an invisible shelf. I am not letting it …

Yoga Cat Cow Pose – Women’s Fitness

Yoga Cat Cow Pose – part of the women’s fitness video series by GeoBeats. This is Maryam and this is Cat and Cow Pose. You’re going to start in a table top position with your hands underneath your shoulders and your knees hip with apart. Your neutral spine drawing the abdominals in. As you exhale, draw the navel in, rounding through the back, tucking the hips underneath you. Chin draws in towards your chest. As you inhale, allow the belly to sink towards the floor, lifting the hips up towards the sky. Opening the chest. And again, exhale, drawing the navel in, tucking the hips underneath you, drawing the chin down towards your chest. And again inhaling, allowing the hips to lift. On your last breath, press the hips back and come back to a seated position.

Yoga Upward Facing Dog Pose – Women’s Fitness

Yoga Upward Facing Dog Pose – part of the women’s fitness video series by GeoBeats. This is Maryam and this is Upward Facing Dog. To get into Upward Facing Dog, we’re going to start in a plank position, placing the hands underneath the shoulders, straightening the legs out. As you exhale, tucking the elbows in right alongside your rib cage. You’re going to lower the chest two inches above the floor. Rolling onto the tops of your feet, you’re going to lift the chest up, keeping the knees and hips lifted off the floor. Allow the belly to sink. As you exhale, coming back in to plank position, going through chaturanga, press yourself up. Lower the knees down and sit up.

How to Do Yoga Forearm Stand Pose – part of the women’s fitness video series by GeoBeats. Hi, I’m Colleen, this is Brenna. We’re at Bend Yoga Studio and today we’re going to show you Pincha Mayurasana or Forearm Stand. Beginning on kneeling, Brenna’s going to bring her finger tips down to the floor and then she’s slowly going to lower her elbows to the ground as well. Her forearms are parallel to one another, and her elbows are shoulder width apart. She’ll gently place her palms down on to the floor. And keeping her inner wrist tapped down, she’ll broaden her shoulders wide softening the heart down to the floor. From there Brenna will take a nice deep breath into her kidneys, activating her belly strength. As she’s ready keeping her gaze at her finger tips, she’ll curl her toes under and lift her hips up to the sky. Taking a full breath in and a full breath out. From there Brenna will step one foot in towards her face and lift the other foot up to the sky. As she’s ready she’ll take a little jump with her legs and allow her heels to come to the wall. Very Perfect. Keeping her collar bones broadening and her hearty softening, she’ll draw her tail bone up to the ceiling and as she’s ready she’ll draw her heels away from the wall. Very good. Trusting the strength of her forearms, she’ll reach her heels up to the ceiling extending her legs actively out of her hips.