Amanda Biskさんのインスタグラム写真 - (Amanda BiskInstagram)「GENTLE PERIOD WORKOUT ✨ For all my ladies, I have just put up a new YT about your period + what type of exercise is best for each stage of your cycle! 😊 Make sure you don’t miss it because it will definitely clear up some common questions + concerns I get about exercising as a woman! Most important thing to note...exercise is safe + beneficial during your period! 👌🏼 So here is a workout which focuses on slow controlled movements that help improve mobility (+ relieve cramps!), and boost circulation around your body to help you feel goooooood! 🥰 (even if your period is a real pain in the....tummy...or low back like me! 😉) 👇🏼 1 OR 2 OR 3 Rounds (adjust to how you feel) 10 reps of each ▪️1. STRADDLE SIDE BEND + REACH Releases lower back + works obliques. 👉🏼Sit tall, keep your chest lifting UP as you bend >> if you are less flexible, Sit on a cushion/folded blanket to give you better mobility ▪️2. SUMO SQUAT TO TOES Improves hip mobility + works quads, inner thighs, glutes + calves. 👉🏼 Find balance and control. Squeeze knees OUT to activate glutes ▪️3. CHILDS POSE TO UP DOG FLOW Releases back + hips and works arms and core. 👉🏼 Move slowly and draw your core IN as you lower. Push to up dog squeezing your bottom and knees (should be floating off the floor), keep your neck long. As you move back to the start, draw your core IN pushing up to kneeling plank (like a push up) ▪️4. KNEELING CRUNCH Works glutes + core. Warms up mid section. 👉🏼 Make sure your core is pulled IN when you extend (think long low back) + use your core to pull knee + elbow together ▪️5. SIDE PLANK LIFT + REACH Releases side body and works obliques + shoulders. 👉🏼 As you reach over head lift hips as high as you can + push your forearm down into the ground (think long neck!) Slowly lower with control ▪️6. SPINAL ROLL TO PUSH UP FLOW Improves spinal mobility + increases circulation. Works core + arms. 👉🏼 Roll down (and up) 1 vertebrae are a time. You can hold the forward fold with bent knees for 1 breath if it feels good!). Keep your core strong in push up phase (knee variation option) Enjoy! 😘 #periodworkout ab♥️x Wearing: @lskd leggings, @lululemonausnz top Music: Flaws - Yoste」7月1日 19時05分