The routine below builds mindfulness and helps rein in
cortisol so you can eat better, kick-start your metabolism, and burn fat
effectively.
Fry Fat on the Mat Routine
In this routine,
your body will move through challenging positions that call upon all of your
muscles to work in novel ways so that you burn the most fat. Holding these
poses isn't easy, but it does wonders for building strength and focus.
Hold each pose for five deep inhales and exhales, unless
noted otherwise, then repeat the entire sequence on the other side. Practice
this routine four times a week and watch the fat melt away. Keep a towel by
your side—you will sweat!
1. Plank
Get on your hand and knees. Tuck your toes under and
straighten your legs so you're in a horizontal line. Bring your shoulder blades
together, extend forward through the top of your head, and reach back through
your heels. Hold for 60 seconds.
2. Down Dog
Come down on all fours. Spread your fingers wide on your
mat. Tuck your toes, lift your hips up and back, and extend your legs. Press
your shoulders toward the floor and relax your neck. Press your palms against
the floor. Walk your feet back, pull up through your hips, and press your heels
down.
3. Down Dog Split
From down dog, raise your right leg behind you, foot
flexed. Keep your hips even with the floor. Reach the back of your leg straight
up.
4. Down Dog, Knee to Forehead
From down dog split, inhale, rise up onto the toes of your
left foot, and bring your right knee to touch your forehead. Keep your hips
lifted high. Exhale and return to down dog split. Repeat four more times.
5. Low Lunge
Stand with your feet hip-width apart, arms at your sides.
Step forward with your right foot. Bend forward from the waist and press your
fingertips to the floor on each side of your right foot. Bend your knees
slightly and step back with your left leg into a low lunge. Push through your
left heel and sink your hips low.
6. High Lunge
From low lunge, lift your hips until your right thigh is
parallel to the floor. Extend your arms straight up next to your ears and relax
your shoulders. Put some weight onto your left foot, reach your heel out behind
you for stability.
7. High Lunge with Twist
Reach your left arm forward and your right arm back, and
turn your torso to the right. Relax your shoulders and look back over your
right hand.
Lower the fingertips of your left hand to the floor
outside your right foot. Open your shoulders to the right and extend your right
arm up. Bring your left foot forward about 12 inches and press your heel down
so your toes point a little out to your left side. Straighten your legs.
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