The best workouts incorporate ways to tone, tighten, and sculpt your entire body. Enter today’s at-home tutorial on full-body moves to create lengthened, lean muscles. If there’s anyone who knows a thing about elongating and strengthening exercises, it’s the creator of The MWH Method and long lean lines, Melissa Wood-Tepperberg. The fitness expert is demonstrating five moves that are designed to practice anytime and anywhere using your own body weight. All you need is a yoga mat and motivating playlist, and you’ll be on your way to a stronger, leaner you.
Leg Extension Pulses
Leg Pulses with Hip Open
Forearm Plank Knee Bending Series
The Move: Leg Extension Pulses
How to: Come down onto forearms, elbows directly underneath your shoulders, knees directly underneath hips. Press hands into prayer, extend right leg back. With long pointing toes, drop the right hip bone so it’s in alignment with the left facing the mat. Lift the leg up an inch and drop down an inch for 10 repetitions. This work focuses on your glutes, core, and sculpting your shoulders.
The Move: Leg Pulses with Hip Open
How to: Coming onto your left forearm parallel to the mat, extend the right leg back, long and open up the hip so the hip bones are stacked. Raise the right arm straight toward the ceiling and lift the leg up an inch and down an inch. This focuses on the obliques and outer glutes and challenges your balance.
The Move: Forearm Plank Knee Bending Series
How to: Coming down on your forearms, pressing hands into prayer and legs together (engaging inner thighs), give a soft bend in knees, then straighten legs long keeping core tightly engaged for 10 reps. You will feel this in your core, glutes, inner thighs, and shoulders.
The Move: Tricep Taps
How to: On your knees, hinge your torso forward a few inches, keeping the core engaged, and extend arms back with palms facing the ceiling. Tap thumbs together behind your back then open arms wide to a diagonal, engaging your triceps. This one will have your arms on fire! Repeat for 10-20 reps.
The Move: Leg Scissors
How to: Coming down onto your back, extend your right leg straight up to the ceiling and left leg long, hovering an inch above the mat. Tuck your chin in toward your chest with palms hugging the opposite thigh in as you alternate legs for 10 reps. Keep your belly button plugged in toward the spine to feel the full effects in your core.
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