logo Moves
The Standard Spa
40 Island Ave
Miami Beach
Welcome to Standard Moves. Each gif illustrates a specific movement, demonstrated by world-class health, yoga and fitness instructors and is accompanied with tips for optimum performance. "Follow us" down the path of englightenment.
3 sets of 15 – 20 reps
Katie Hotia
Squeeze ring in as you lift shoulder blades off of the floor, reaching for the toes. 
Good for core and leg strength.
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Lying Side Leg Circles
3 sets of 15 reps
Katie Hotia
Come to lying on one side, creating a straight line with the body. Extend the top leg up, toes pointed. Keeping the core stabilized, sweep leg forward, making a circle shape. Repeat on other side.
Good for core and leg strength and balance.
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The Clock
Katie Hotia
Pull belly in, yet don’t hold your breath. Breathe into area below the belly button. Reach long through working arm and leg. Bend standing leg slightly.
Good for: Core Strength, Balance
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Extended Scissor Kicks
3 sets of 10-15 reps
Katie Hotia
Come to lying on your back.Bring knees to tabletop, then straighten legs, pointing the toes towards the ceiling, arms lengthening overhead. Engage the core and lift the shoulders off the floor, scissor one leg towards chest while opposite leg lengthens towards the floor. For intensity, engage and lift shoulders and arms in tandem meeting the leg.
Good for core strength.
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