Build serious muscle with one simple yoga tweak
POWER POSE Add some weight to your mat to lengthen, strengthen and boost your fatburn potential
Think you should keep your flow and free weights separate? Think again. Blending traditional strength training with yoga – by, for example, adding biceps curls to your warrior pose or turning chair pose into a weighted squat – does more than just sculpt a better body. “As well as increasing intensity by upping kilojoule burn, the slower pace can improve concentration,” says Yoga Sculpt master trainer Jennifer Regenscheid. It also helps injury-proof your body. Stronger muscles can stabilise your joints, help to avoid hyperflexibility and reduce your long-term risk of injury. The plan? Grab a mat and some light dumbbells and do each move for three minutes and 45 seconds, doing as many controlled reps as possible. Just namaste focused.
Lie on your back with a weight in each hand (A). Raise your legs into tabletop with elbows at a 90-degree angle, then straighten and lower your left leg, bringing your left weight to your right foot (B). Swap, staying slow and steady. Stand with a weight in each hand, palms facing, and legs wider than hip-width apart with feet turned out. Tuck in your tail bone as you bend your knees to 90 degrees (A). Straighten your legs fully as you lift your arms to curl (B). Return to start.
With feet together and a weight in each hand, sit your hips back and down, while keeping elbows tucked into your sides (A). Keeping your upper arms still, lift and lower the weights from the elbows (B).
MAKE IT HARDER: Don’t touch the floor.
With a weight in each hand, step your left foot back and bend your front knee. Hinge forward, bringing your weights to your bent knee (A), then raise them out to the sides (B), then lower. Swap legs halfway. Repeat. Crescent lunge reverse fly
Chair triceps kickback