What to Prepare to Get the Most Out of Your At-Home Workout Class
Make your workout cater to your body’s needs.
Things to prepare to personalize your movement and strength class:
360° Diaphragm-Stimulating Breath
Calms and balances your nervous system.
Improves core muscular stability and lessens your chances of injury.
*Breathe low into your torso’s core, rather than high into your chest. The breath is deep and wide, not fleeting or shallow. Bring your hands to your waist under the sides of your low ribcage. Try to inhale wide into your hands to fill up your torso with 360 degrees of breath. Exhale a controlled contraction, bringing your belly-button and full circumference inwards towards your spine.
Water to sip on
Take moments of rest and rehydration during the workout to re-asses how you feel.
Also have a glass an hour beforehand.
Weights; heavy and light
As you get familiar and confident with exercises, you can increase the load on your muscles with weights. Make sure the muscles protecting your spine and shoulder blades are ready for the extra force first!
Be creative to find different weights. You can use cans of beans or reusable water bottles. I enjoy squeezing towels and lifting small plants sometimes too.
Soft cushiony-things.
If you have sensitive knees, an extra blanket underneath you when kneeling or laying on your side can go a long way.
Elevate yourself and lessen unnecessary pains.
If your knees or hips feel uncomfortable during seated meditations or when you do the ‘90/90’, you should definitely try elevating yourself onto a cushion or a couple yoga blocks. Many times this does the trick to help the body access the intent of the pose or movement.
Grab a chair or high countertop to help you balance.
Especially for single-leg dominant moves, you may find yourself missing the point of the exercise because you’re falling all over. Don’t waste any time or energy being discouraged. Instead, grab a hold of something that will help you balance as you work your way through the movement. Over time, you may find it’s easier for your body to go through motions after practicing them with this added support. You may find that you eventually hold on a little lighter…and lighter…!
Sliders to do dynamic moving exercises. You know, like when I say “Okay, let’s do some moving lunges and planks”. What can be considered a ‘slider’?
If you are on hard floor: you can use a dish cloth or sock.
If you are on carpeted floor: you can use a paper plate or plastic bag.
Music that motivates you to flow, pump, or chill, depending on what you are after.
One playlist I love is called Groovy Movings. The Spotify link is here.
Stay in touch and check out my Instagram for tips and class updates. Have a good class!
- Leila
