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.
Pilates Reverse Leg Lift 
3 sets of 20 reps
Katie Horta
Start standing. Place entire body weight onto one leg. Put a slight bend in the knee of the standing leg and release the arms out in front of the body to shoulder height, elbows slightly bent with the palms and fingertips facing each other. Lift the other leg up and back, bending the knee to 90 degrees. Rotate the toes and the knee to point out to the side. Keeping a long spine, press, lift and squeeze through the glute to lift the leg up towards hip height. Release the leg a few inches to hover, that was one rep. Continue this move, going for 15-20 reps, then switch sides.
Good for balance. Leg and core strength and toning.
Standard Moves presented by PUMA.
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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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High Lunge
3 sets of 15 reps
Nicola Brisuela
Place foot in between hands and bend knee to form a 90 degree angle with the front leg. Lay your torso on the front thigh as you lengthen the spine forward. Firm up the back leg and press it up towards the ceiling, knee straight, back heel reaching straight behind you.
Good for leg strength and hip stretch.
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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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