Form Matters Work Outs

We have compiled a group of great workouts that requires good form for the best results.  We will be adding new ones as the weeks roll by, so check back often.

 The Seated Twist

In seated twists like this one, it's important to sit up tall and focus on lengthening your spine before you begin to twist. Done correctly, spinal twists increase circulation and build strength and flexibility in your back muscles. But you must be warmed up properly before you perform them.

A. Sit on the floor with both legs straight in front of you. Bend your left knee and place your left foot flat on the floor in front of your left sitting bone. Bend your left elbow and place it on the inside of your left knee with your fingertips pointing upward. Place your right fingertips on the floor behind you to help you sit upright. Inhale, lengthen your spine, extending through the crown of your head. On an exhale, rotate your ribcage, chest, shoulders and head to the right – don't allow your left knee to flare out to the left (keep it pointed up to the ceiling). Pause for three full breaths.

B. When you're ready to intensify this twist, wrap your left arm around and behind your left leg and move your right hand to grasp the fingers of your left hand. Keep your shoulders relaxed and press down with your left foot as you continue to lift up through the crown of your head. Stay here for three to six deep, full breaths, then slowly release and repeat on the other side.
 

Centering Body and Mind

A. Sit on the floor with both legs straight in front of you. Bend your left knee and place your left foot flat on the floor in front of your left sitting bone. Bend your left elbow and place it on the inside of your left knee with your fingertips pointing upward. Place your right fingertips on the floor behind you to help you sit upright. Inhale, lengthen your spine, extending through the crown of your head. On an exhale, rotate your ribcage, chest, shoulders and head to the right – don't allow your left knee to flare out to the left (keep it pointed up to the ceiling). Pause for three full breaths.

B. When you're ready to intensify this twist, wrap your left arm around and behind your left leg and move your right hand to grasp the fingers of your left hand. Keep your shoulders relaxed and press down with your left foot as you continue to lift up through the crown of your head. Stay here for three to six deep, full breaths, then slowly release and repeat on the other side.
 

A Bridge to Relaxation

Whenever you feel tightness in your chest, shoulders and back, practice this variation of a backbend, or bridge pose. It will help release tension in your mid- and upper back as well as stretch and strengthen your hips and legs.
 

Lie back on a mat with your heels resting on a sturdy chair. Extend your arms alongside your body, palms flat on the floor. Make sure your feet are hip-distance apart and your knees are parallel to each other.

On an inhale, press firmly on your feet as you raise your hips toward the ceiling. Interlace your fingers and rotate your upper arms outward so your shoulders can roll under. Keep your arms and hands on the floor while imagining your shoulder blades are moving up and through your chest. This will help open and release tight spots in your upper and middle back and chest area. Hold this position and focus on slow, deep breathing. To come down, release your hands and slowly lower your hips to the floor.

For Flat, Firm Abs, just Roll!

This is a safe and effective way to train your abdominal muscles to stay flat and firm when you stand. Don't try to touch your feet to the floor right away; over time, you'll develop strength to lower them all the way to the floor.
 

1-Lie on a mat or a padded surface. Hold a foam roller lengthwise between your knees and ankles. Begin with your knees directly above your hips and rest your head on the floor. Bend your arms to the side with your elbows at shoulder level. Inhale, then exhale, and pull your navel toward your spine, tensing your abdominal muscles to flatten your midsection.

2-Keeping your midsection flat, squeeze the roller with your legs and slowly lower them toward the floor. Be careful that you don't overarch your lower back. Pause for two seconds at the lowest position, then return your legs to the start position. Repeat six to eight times.

Ab Crunches on a Roll

Here's a new way to spice up your basic abdominal crunches using a 36-inch round roller. This is a challenging exercise, so be patient if you find it difficult at first. And remember: It's important to keep your shoulders and hips level throughout the entire move.

1-Sit at one end of the roller, line up your spine on the roller and lie down on it. (Scoot down enough to make sure the back of your head rests on the roller.) Place your feet flat on the floor, shoulder-width apart, with your knees bent, toes facing forward. On an inhale, extend your arms straight behind you, elbows tight and thumbs facing the floor. Focus on maintaining your balance.

2-On an exhale, sweep your arms straight in front of your chest, fingers pointing toward your feet. Simultaneously raise your right foot, contract your abdominals and roll your head, shoulders and chest off the roller. Pause for two seconds while pressing your mid-back down against the roller. Slowly return to the start position with your arms overhead. Repeat, raising your left foot off the floor. Continue to alternate legs for eight to 12 repetitions.