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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.
Tuck Jump
3 sets of 15 reps
Sofy Dempsey
Start standing. Sweep the arms overhead, keeping triceps by the ears. Bend into the knees and jump as high as you can, trying to pull knees into the chest. At the same time. Bend the elbows and pull them in towards the waist. Breathe and go for 15 reps.
Good for cardiovascular health and balance.
Standard Moves presented by PUMA.
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Scissor Kicks
3 sets of 20 reps
Mary Robertson 
Start by lying on your back, legs long. Bring the fingertips by the ears, bending the elbows out to the sides. Lift the chest off the floor keeping the chin lifted. With the low back pressing into the floor, lift both legs to hover parallel to the ground. On an inhale sweep one leg up about 45 degrees to the floor, opposite leg remains hovering. Exhale and switch legs, sweeping the opposite leg up, while the other hovers over the floor. That was one rep. Continue to scissor kick with the legs, going for 15-20 reps. To increase the intensity, try using ankle weights.
Good for leg strengthening and toning.
Standard Moves presented by PUMA.
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Arm Circles
3 sets of 30 reps
Nora Mangiamele (Yogi Nora)
Come to standing with feet together. Stand up tall and roll the shoulders back, dropping them away from the ears. Raise the arms out to the sides in a T shape, parallel to the floor and palms facing down.
Begin to make small circles backwards in space, like you are drawing a circle with your middle fingers. Try for 15 reps going backward, then switch and try 15 reps going forward. Remember to keep the chest lifted and chin parallel to the floor. Rest and repeat.
Good for tricep, bicep and shoulder toning.
Standard Moves presented by PUMA.
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Double Time Flutter Kicks
5 sets of 20 reps
Mary Robertson
Start by lying on your back, legs long. Bring the fingertips by the ears, bending the elbows out to the sides. Lift the chest off the floor keeping the chin lifted. With the low back pressing into the ground, lift both legs so they are at a 45 degree angle to the floor. Engage the core and begin to “criss cross” the legs, first by sweeping the right shin over the left and then left over the right. That is one rep. Continue the exercise, going for 20 reps, keeping a fast pace. Challenge yourself by adding ankle weights. 
Good for core strengthening and toning.
Standard Moves presented by PUMA.
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Flutter Kicks
5 sets of 20 reps
Mary Robertson
Start by lying on your back, legs long. Bring the fingertips by the ears, bending the elbows out to the sides. Lift the chest off the floor keeping the chin lifted. With the low back pressing into the ground, lift both legs so they are at a 45 degree angle to the floor. Engage the core and begin to “criss cross” the legs, first by sweeping the right shin over the left and then left over the right. That is one rep. Continue the exercise, going for 20 reps, keeping a fast pace. Challenge yourself by adding ankle weights.
Good for core strengthening and toning.
Standard Moves presented by PUMA.
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Makarasana
Dolphin Pose 
Jason Lawner
Start on hands and knees, table top position. Lower onto your forearms and interlace your fingers. Curl the toes under and start to straighten the legs, coming into Downward Facing Dog legs. Press into balls of the feet as the legs straighten while also pressing the chest towards the thighs. Keep the gaze in between the forearms. Hold this for 3 steady breaths and release hips onto heels for Child’s pose
Good for strengthening the arms and legs and stretching the shoulders, Also improves digestion and relieves headaches, insomnia and back pain.
Standard Moves presented by PUMA.
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Swiss Ball Pass Off
3 sets of 12 reps
Farrah Yaspe
Come to lying on your back, legs long, arms straight overhead. Grab the Swiss ball between your hands. Begin to lift the torso with the ball overhead, arms fully extended. At the same time, lift the legs. Crunch up so much that you can place the ball between the feet, then lower the legs and the torso. Crunch up again and grab the ball with the hands, slowly lowering the torso. That is one rep. Challenge yourself to do a set of 12.
Good for strengthening total core, lower back and hip flexor.
Standard Moves presented by PUMA.
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Push Front Kick
Donato Helbling
3 sets of 20 reps
Come to standing. Step one leg forward, starting in fighting stance, with arms up by the face, fists engaged. Placing your weight in the front leg, kick back leg forward, leading with the hip. Recoil leg back to starting position. That was one rep. Go for 20 reps on each side.
Good for balance and strengthening the core and legs. 
Standard Moves presented by PUMA.
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Marjaryasana - Bitilasana
Cat Pose to Cow Pose
Kelly Ann Charles
Come to hands and knees, table top position. Bring your shoulders over the wrists and hips over the knees. On an inhale, begin to arch the back, pointing the tailbone up towards the ceiling, looking up towards the ceiling. On an exhale, press into the palms and round the spine, tucking the tailbone under and bringing the chin in towards the chest. Continue to do 5 more rounds, using the breath as your guide.
Good for stretching the full torso and neck.
Standard Moves presented by PUMA.
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Uttana Shishosana
Extended Puppy Pose
Liana Schmidt
Come to hands and knees, table top position. Keeping your hips over your knees, begin to walk the hands forward, allowing the chest to open towards the mat as the chin reaches towards the floor. Keep the arms engaged, don’t let the elbows touch the floor. Stay and take 3 steady breaths, the heart reaching closer to the floor with every exhale. Push the hips back to the heels to rest.
Good for stretching the spine and shoulder.
Standard Moves presented by PUMA.
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