L-SIT PRACTICE

Here's a super efficient body weight exercise that you can practice anywhere. No excuses!
Ideally you lift yourself from the ground and hold the position: straight legs in 90 degree angle to the torso. You can also lift your legs closer to V-shape, but that seems totally impossible, to me at least. It takes time to master L-Sit, it's so hard. On the top video I'm demonstrating the pose although I can't hold it very long with straight legs.

The way I've practiced this move is I lift my bum up as high as possible and try to bring it behind my arms keeping my feet on the ground at the same time holding the position as long as possible or doing sets of 5-10 repetitions. If you have a foam roller you can keep your feet on top of it and do the same thing. It takes some of the weight off. When you get a little stronger you can start lifting one leg at a time and then slowly both, first knees slightly bent and little by little straightening them.

L-Sit works on your entire body especially core and arms. Give it a try!

Heidi x

JETSET PILATES

If you are planning a trip to Miami and you want to try Pilates this is the place to do it. The studio on South Beach has 8 megaformers (pretty similar to reformers) and you book your classes online.

We did a class at lunch hour and it was nice and  intense. I definitely felt my core and my abs were burning after some sets of planks and pikes.

The only thing I was missing was a towel. Next time I have to remember to bring my own.



After having babies I did quite a bit of Pilates in London and I think it's one of the best ways to flatten your stomach. Also a 50 minute session is relatively easy to squeeze somewhere in your day. No excuses!

And some stretching.

Heidi x

TRX HANDSTAND PRACTICE

Anybody else gets bored in the gym? Not that I have time to go there at all for the moment, but if and when I do, I like to play a little using my own bodyweight, challenge myself and bring some spark to the whole workout.

Last spring I was doing TRX group exercise classes on a weekly basis. Great workout! TRX bands are a tool for bodyweight exercises that builds your strength, balance, flexibility and core stability.

Here's another clip from last fall. This exercise builds strength for handstands and handstand press-ups.

Heidi x      

PULL-UPS

Here's a body weight exercise for those who are looking for challenges. I have a love-hate relationship with pull-ups. It's very rewarding when you start building up strength and manage to do few of these in a row. But  before getting there you are going to face some frustrating moments when you just hang in there and literally can't pull yourself up.

I like to practice pull-ups with a partner who can hold my feet on those last repetitions when I need an extra push. You can also use an elastic exercise band that takes some of weight off and makes the whole exercise easier. Another good way to work on your strength is to hold yourself up for a while and and then let yourself down slowly.     

Heidi x

SHOULDER STRETCH

I pulled my hip flexor a little while ago so I've been taking it rather easy for the past few weeks now. I'm slowly back to my beloved yoga practice. Trying to do it daily but it's not always easy to find the time. Those days when I'm busy lazy I still try to stretch for few minutes.

Here's an intense stretch for your shoulders. Ideally your legs would be 90 degrees. I'm working on that as you can see. I like to keep a block between my hands. It prevents your hands getting closer together and keeps the stretch strong. If you don't have a block a book works just as fine. Pull your shoulders away from your ears, breathe and relax.

Heidi x    

STOMACH CRUNCHES

I like to exercise using my own body weight to obtain strength. This exercise works not only your abs but your arms and lats as well.  

After having babies your stomach is not quite the same which is fine but I do want a strong core. My aim is to do this exercise with straight legs. So hard!  

Heidi x

RUN IN THE PARK

I'm not too keen on running, but a slow pace jog out in the park is a great way to start your day.    

Wishing you all a good weekend.

Heidi x

SKIPPING DOUBLES

I've had the pleasure to train together with a former boxer, Vesna Fisher Kocoska. She is hard core. And that's how I like my work outs.    

Skipping is a great way to do your cardio or warm up and you can do it pretty much anywhere. Vesna makes skipping doubles look easy, but I can guarantee it's hard work. When I skip I do about five sets of doubles or fast jumping depending how heavy my legs feel.

And that's me jumping like a kangaroo.

Heidi x