Building strength in a feminine way.
• Focus on your abdominal area, butt, legs and the back of your arms
• Learn how to strengthen and sculpt your body while cultivating your curves
• Let your body find it’s natural weight in a healthy manner, over time and in a long-lasting way
Abs/Core and Yoga Breathing: this class works your deep and superficial abdominal muscles. In this mat class we use bosus (the blue half ball pictured above) to support the back either to sit on or to lean on. The class alternates between abdominal strengthening exercises and yoga breathing exercises. The abdominal exercises are combined with Kegels to awaken and fully engage your abdominal muscles. The yoga breathing exercises emphasize fuller breaths and help release tension with deep exhales. Throughout the class we lay back on the bosus to gently stretch the spine and relieve neck tension. This class is gentle but intense. The more you take the class, the more difficult the exercises become and the more you transform your abdominal area with each class. This class is appropriate for those with back pain and knee pain. Please inform the teacher before the class begins and let the teacher know if you feel any pain during class.
Butt/Legs: the glute muscles (butt) are difficult to change. This class has been created to ensure that your butt is doing the work and therefore, getting stronger and more developed. This class involves mostly standing exercises in which we use steps, bosus, balls, elastic bands and hand/ankle weights (5-10 pounds). This class is focused on targeting all your butt muscles and you may be sore after every class. This is a difficult class. This class is NOT appropriate for those with low-back pain. Those with knee pain can try this class and should let the teacher know if you feel any knee pain. The teacher will offer modifications that may eliminate the knee pain. If knee pain persists, you should not take this class.
Hourglass Class (Abs/Core/Butt): this class enables you to work both the abdominal/core muscles as well as the butt/legs in the same class. We alternate between exercises that tone the midsection and exercises that sculpt the hips, butt and the back of the legs. This class is appropriate for someone with back and knee pain so long as you inform the teacher before class. The teacher will give you variations to protect your low back and your knees.
Low Back Class: this class is a rehabilitative class specially designed for those with low back pain. Every exercise has been created to alleviate compression to the low back while reprogramming the muscle patterns of the midsection of the body. Most people with low back pain have under-active abdominal/core muscles and over-active back and neck muscles. This class focuses on strengthening the abdominal/core muscles and training the back and neck muscles to be more passive. This class is the most appropriate class for someone with low back pain.
Arms/Shoulders: this class focuses on the back of your upper arms (triceps) and your shoulders (deltoids). The exercises are designed to tone the back of the upper arms and to subtly sculpt the shoulders. This develops long, lean muscles and simultaneously releases neck tension and overdeveloped neck muscles. In this mat class we use light weights (1-2 pounds). The class ends with stretches for your shoulders, neck and upper back. This is a gentle class and is appropriate for people with back or knee pain. If you have forearm issues (carpal tunnel, tendinitis) please inform the teacher and the teacher can offer you variations. If pain persists, you should not take this class.
Mommy & Me: you are welcome to bring your baby (up to 8 months) to the following classes: Abs/Core and Yoga Breathing, Hourglass, Low Back and Arms/Shoulders. You can keep your baby in the stroller or set her/him on a mat next to you. The other people in class love to have a baby in class so please feel free to come!
THE FOLLOWING CLASSES ARE MORE INTENSE AND ARE NOT APPROPRIATE FOR THOSE WITH INJURIES, JOINT OR BACK PAIN:
Lower Body and Core: this class is the most cardiovascular challenging class. Every exercise is done on the bosu (the blue half ball pictured above). You can stand, jump, sit and kneel on it. This class consists of lunges, squats, jumps, planks and crunches. This is a very challenging class and is NOT appropriate for someone who has back or knee pain.
Intensive Core: this class is a challenging class. It’s a mat class consisting of planks. alternating with crunches and exercises to raise your heart rate. Planks are an exercise in which you face the mat and hold yourself up on your forearms and the balls of your feet. Planks requires upper body strength. This class is NOT appropriate for someone who has neck, upper back or low back pain. If you have knee pain, you can try this class and let the teacher know if you feel any knee pain.
Upper Body and Core: this is a very challenging class. It consists of push-ups, planks and crunches. This class builds strength in the arms, shoulders, upper back and core muscles. This class is NOT appropriate for someone with neck, shoulder, upper back or low back or forearm pain.