exercise

    6 EXERCISES TO TONE AND INCREASE BLOOD FLOW

    6 EXERCISES TO TONE AND INCREASE BLOOD FLOW 1024 1024 Delphine Remy | Holistic Nutrition & Eating Psychology Coach

    Lately, if you haven’t noticed, I’ve been on quite the workout kick. It was my resolution for the new year and I feel like setting the goal to exercise more has already impacted me in such a positive way. I feel my moods lighters and there’s a bounce in my step on days I go on runs. Exercise is helping me focus on my current projects and I notice I rest easier at night. PS — BIG NEWS to share soon regarding the Delphine Remy website.

    I don’t want to make it sound like I’m running marathons or cross country biking — because that’s definitely not the case. But what I am doing is making time during down periods of the day to do quick exercises that not only boost my moods and give me energy but also strengthen and tone my body. I have always been a fan of low intensity exercises such as swimming, jogging, and now, yoga, because I love how these workouts allow me to use my body as a tool in training while going at my own pace.

    The exercise regiment below can be completed in under 10 minutes or each exercise can be completed on it’s own if you only have a few minutes to spare. It does not require any fancy workout clothes or weights. Although, I do recommend using a mat. Reps are listed in both number of breaths and time. I personally like to count my breathes, as opposed to watching the timer, while working through the exercises because it helps remember to breathe (which is super important to ensuring your muscles are receiving enough oxygen during contraction). Let’s get started!

    exercises

    Downward Dog

    Warm up with Downward Dog
    Rep – 10 breaths or 60 seconds
    Downward dog is a yoga pose commonly used to stretch your lower back and legs. It feels wonderful to loosen the tightness in your legs with this pose. Confession : the first time I did this pose I was not so agile — but again, after a few weeks of practicing I can feel my legs and back stretch easier. I recommend this stretch before any exercise and upon completion.

    Jumping Squats
    Rep – 20
    Make sure your legs are shoulders width apart and that your knees do not go past your toes. No need to jump too high. Just enough to get your feet off the ground.

    Plank
    Rep – 10 breathes or 60 seconds
    There are a few ways to do planks. Some people like to be on their elbow and others like to be upright on the palms of their hands. Either works. Just be sure to keep your but even with your body. It helps to do this pose in front of the mirror the first few times to check you are doing it correctly.

    exercises

    TIP. After planking, move into cobra position to stretch your back.

    Locust
    Rep – 10 breaths or 60 seconds
    This was such a strange pose to me at first but the benefits are awesome. It improves posture and stretches the muscles along the spine as well as the muscles in your butt, arms and legs. It’s essentially a full body stretch that helps stress and increases blood flow.

    exercises

    Side Plank
    Rep – 10 breaths or 60 seconds
    Planks are great core workouts. They strengthen nearly all areas of the body because they require balance and concentration. The side plank especially is a full body pose. Be sure to complete reps on both sides.

    exercises
    Bridge

    Rep – 10 breaths or 60 seconds
    The bridge pose is great right before cooldown because it not only strengthens the body but it calms the brain and central nervous system. It also stimulates and improve organ function in the lungs, thyroid glands, abs and digestive system.

    Wrap up our workout with a final downward dog pose to stretch it out. After completing this workout you will see that you don’t need much to get your blood flowing. I love these exercises because they take under 10 minutes and I feel that they are greatly benefiting my body and mental health. Try it out and let me know what you think!

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