No gym required: Stay fit from home with this equipment-free workout
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Feeling unmotivated to work out? We can’t blame you: your gym is likely to be closed, plus watching movies from the couch just seems a lot more appealing than doing burpees. But even watching outdoor scenes on TV can stir up some major cabin fever, and nothing quells the restlessness quite like getting your body moving.
We consulted one of the most renowned fitness trainers out there to create an at-home workout that will get you in the best shape of your life without equipment. Mary Helen Bowers used her skills from 10 years of performing in the New York City Ballet to train Natalie Portman for her award-winning role in Black Swan. Her client roster includes A-list celebrities, Victoria's Secret Angels, and now members in over 100 countries worldwide using Ballet Beautiful’s Custom Workout Subscription.
Mary Helen created a five-move circuit for you to do at home now to feel as strong and lean as a ballerina. “All you have to do is open your laptop or pick up your mobile device and you are instantly connected to what feels like a private lesson with me in our SoHo studio,” Mary Helen tells Yahoo Lifestyle. “You can get an incredible heart-pumping cardio workout with very little space and no fancy equipment from home!”
She says she loves the flexibility that training at home gives her, and now she wants to share the joy. “You do not have to pound and punish your body to get results and finding a workout that challenges you but also strengthens and supports your form is a wonderful thing because it will give you more longevity when it comes to working out with a lower chance of burn out and injury.”
Ballet Beautiful one leg extended bridge
“This full body exercise takes very little space and provides amazing toning and strengthening for the legs, butt and core,” says Mary Helen.
“Begin lying down on your back on the mat,” she instructs. “Bring the knees in and lift the heels up to your full demi-pointe. Extend one leg long, pulling the stomach in tight. Lower and lift the hips for two to four sets of eight. Lift the hips as high as you can, engage the abs and do not arch the back, hold for two more sets of eight. Stretch and change sides.”
Ballet Beautiful ab extensions
“This simple exercise always makes me smile! It feels like you are dancing, but it's really all about connecting with and strengthening the core,” Mary Helen advises.
“Lie down on the mat on your back, pull the stomach in tight and lift the legs straight into the air. Lower one leg to 50 degrees from the hip and the other to just off the floor. Hold for eight counts and change sides. Repeat four to 12 times, stretch and repeat.”
Grand plie with swan arms
“This move makes you feel like a ballerina and delivers a serious full-body burn! Open the feet beyond your hips, slightly turning out the toes. Be sure that when you bend your knees (plié!), your knees are over your toes,” says Mary Helen.
“Pull the stomach in tight, don't arch the back and push the shoulders down. Hold the plie as you lower and lift your arms with a graceful movement, pushing down from the elbows and wrists and then lifting again from the wrists then elbows. Repeat two to four sets of eight. Stretch and repeat.”
Ballet lunge with optional light weights
“Adding in a set of 2 pound weights and a port de bras (movement of the arm) transforms a typical lunge into a full-body ballet exercise that sculpts and tones,” says Mary Helen.
“My clients like model Lily Aldridge love this move because it packs an intense burn and great results! Begin standing with both feet parallel. Bend both knees, pull the stomach in tight and bring the arms down by the hips. Keeping the standing knee bent, extend the working leg to the back as you stretch the arms above the head while leaning forward. Repeat two sets of eight, stretch and change sides.”
Attitude lifts with swan arms
“This move lifts and tones the butt, tightens the legs and core while working the upper body,” Mary Helen advises. “It also gets your heart rate UP! Begin standing in a "curtsey" position with the toes slightly open and both knees bent. Lean forward as you lower the arms together under the waist, then lift the back leg off the ground into an ‘attitude’ with the back knee slightly open and the back knee bent. Lower the toe of the working leg, lift and repeat two sets of eight. Stretch, change sides and repeat again for extra impact!”
Getting started can be the hardest part if you’re in an exercise rut, but Mary Helen has a tip to get yourself motivated when you’re not feeling it. “The key to overcoming a motivation issue is to think about how you feel after you have worked out,” Mary Helen advises. “When I am extra stressed, busy or just not feeling motivated, I always ask myself how I will feel after I work out. If the answer is better, and it almost always is, I hit the mat and get to it!”
Switching up your exercises is another great way to keep yourself motivated and constantly improving. “Our online Custom Workout subscription offers over 300 videos, 2 new workouts and a tutorial every month plus personalized playlists built around your fitness goals and availability that can be updated at any time. We work really hard to constantly create new content that engages and inspires our members from around the world!”If you’re looking to weigh your options, Mary Helen let us in on her favorite online exercise, yoga, and meditation programs to keep you motivated from home all the time.
Ballet Beautiful Online Custom Workout
New workouts and tutorials every month, personalized online programs and unlimited access to 300 exclusive streaming videos.
Shop it: First month $9.99 with code BBONLINE20 (was $39.99 a month), balletbeautiful.com
Boxing and Jump Rope
Another supermodel fave, founder Michael Olajide Jr. leads 8 different streaming workouts to deliver a full-body blast of cardio.
Shop it: Aerospace online workouts, from $20, aerospacennyc.com
Breathing and Meditation
Slow down to sleep better, reduce stress and anxiety, and improve your breathing with this sequence of award-winning guided meditations.
Shop it: Calm App, free to download, calm.com
Gaiam Yoga
Whether you’re just getting started with your yoga practice or you just need something to inspire you to keep moving and guide you as you keep it up and expand, Rodney Yee has a $2 video on Amazon for you.
Shop it: Yoga with Rodney Yee, from $2, amazon.com
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