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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.
Setu Bandha Sarvangasana
Bridge Pose

Sharon Aluma

Lie on the floor with the knees bent and soles of the feet on the floor. Bring the heels close to the sitting bones and arms by the sides with the palms facing down. Exhale and, pressing your inner feet and arms actively into the floor, scoop the tailbone and begin to lift the buttocks off the floor. Keep your thighs and inner feet parallel. Lift your buttocks until the thighs are about parallel to the floor. Keep your knees directly over the heels, but push them forward and lengthen the tailbone toward the backs of the knees. Lift your chin slightly away from the chest and, firming the shoulder blades against your back, press the chest towards the chin. Stay for 3 steady breaths, release and repeat.

Good for the chest, neck and spine stretch.

Standard Moves presented by PUMA.
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Reclining Oblique Twist
3 sets of 15 reps
Kelly Ann Charles
Start lying on the back and draw the knees into the chest. Release the arms out to a T shape with the palms facing down. Release the knees from the chest, bringing shins parallel to the ceiling. Engage through the core and take a deep inhale, as you exhale, release the knees to one side and hover off the floor. Inhale the knees back through center and release them to the other side, knees hovering over the floor. That was 1 rep. Continue this twist side to side for 12-15 reps.
Good for oblique and core strength
Standard Moves presented by PUMA.
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Leg Climb Core Variation
3 sets of 20 reps
Amy Steiner
Start lying down on the back. Bring the left leg in towards the body, straighten the leg with the sole of the floor facing the sky. Lift and hover the right leg off and parallel to the floor. Grab onto the thigh, lifting the head and upper back off the floor and walk the hands up the leg towards the ankle. Squeeze at the top and walk back down. That was one rep. Continue this move, going for 15 to 20 reps, then switch sides.
Good for core strength and toning.
Standard Moves presented by PUMA. 
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Warrior I Variation
3 sets of 20 reps
Cat Haayen
Start standing. Step the right foot forward into a lunge and spin the back foot down so it is at a 45 degree angle. Line the front heel up with the back heel and press into the outer edge of the back foot to square the hips forward. Roll the shoulders back and clasp the hands behind the back, knuckles pointing down. Inhale and lift the chest, on the exhale, fold and bow forward, bringing the arms up and overhead, right shoulder to the inside of the right knee. Keep pressing into the back foot for balance. Engage the core and lift back up, then switch legs.
Good for leg strength and balance.
Standard Moves presented by PUMA.



 
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Forearm Plank with Leg Lift
3 sets of 15 reps
Sharon Aluma
Start in plank pose. Lower onto the forearms, bringing the shoulders over the elbows. Scoop the tailbone under, bring the body into a straight line from heels to top of head. Keeping the hips squared towards the ground, lift the left leg up and parallel to the floor, flexing the toes in towards the face. Release the foot back down, that was one rep. Continue this move, going for 12 to 15 reps, then switch sides.
Good for core strength and toning.
Standard Moves presented by PUMA.
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Reverse Leg Lift
3 sets of 20 reps
Kelly Ann Charles
Start standing. Place the weight of the body into the right leg. Bend slightly through the right knee and step the left foot back about two feet behind, pointing the toes into the ground. Lift the leg up and back behind, squeezing through the glute. Release back down and repeat, going for 15 to 20 reps, then switch sides.

Good for glute strength and toning.
Standard Moves presented by PUMA. 



 
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Single Leg Lunge with Tricep Pull
3 sets of 20 reps
Dawn Feinberg
Start standing. Step the right foot forward into a lunge, knee over the ankle. Hold a Kettlebell in the left hand anywhere from 5 to 15 lbs with the palm facing in. Lean the torso forward to a 45 degree angle and rest the right hand on the right thigh. Keeping the elbow close to the body, pull the Kettlebell up until elbow is in line with shoulder. Squeeze up and release weight down, that was one rep. Keep going for 12 to 20 reps and then switch sides.
Good for lower body and tricep strength and toning.
Standard Moves presented by PUMA.
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Paschimottanasana
Seated Forward Bend
Arianne Traverso
Start seated, legs long, hands by the hips. Flex the feet in towards the face and press the thigh bones down towards the floor. Inhale and lengthen the spine, on the exhale fold forward over the legs, leading with heart. Reach for the outer edges of the feet, stay for 3 breaths, lengthening forward on the inhale and folding deeper on the exhale. 
Good for hamstring stretch. Calms the nervous system and relives anxiety.
Standard Moves presented by PUMA.
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Weighted Sumo Squat Dips
3 sets of 20 reps
Brad Plotkin
Start standing, holding a dumbbell in each hand anywhere from 5 to 15 lbs. Step the feet wider than shoulder width apart, pointing the toes out and the heels in. Arms long in front of the body and palms facing the thighs. Roll the shoulder blades down the back and, keeping a long spine, start to bend the knees, coming into a sumo squat. Track the knees over the toes, bringing the thighs parallel to the floor and hovering the weights over the floor as well. Press back up to straight legs. That was one rep. Continue this move going for 15 to 20 reps.

Good for thigh and glute strength and toning. Balance.
Standard Moves presented by PUMA.
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Reverse Crunch Leg Lift
3 sets of 20 reps
Amy Steiner
Start lying on the back. Bring the knees into the chest then extend the legs straight, and perpendicular to the floor. Bring the fingertips behind the head with the elbows pointing out to the sides. Engage the core and lift the toes towards the sky, squeezing through the low belly and lifting the glutes and low back slightly off the floor. Release back down and then lift back up. Continue this move, going for 15 to 20 reps. Rest and repeat.

Good for core strength and toning.
Standard Moves presented by PUMA.



 
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