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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.
Reverse Swiss Ball Crunch
3 sets of 15 reps
Brad Plotkin
Start in plank position, top of a push up, with a Swiss ball placed under the shins and ankles; tops of the feet will be resting on the ball. Engage through the core and tuck the tailbone under slightly. Press into the palms to fire up the arms and begin to pull the knees into the chest as the ball rolls forward. Pause and squeeze to crunch, then release legs straight back to starting position. That was 1 rep. Continue this move, going for 12-15 reps, rest and repeat, going for 3 sets.
Good for core, arm and leg strength. 
Standard Moves presented by PUMA.
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Swiss Ball Crunch Pass Off
3 sets of 15 reps
Farrah Yaspe
Start lying on the back, legs long and arms over head holding a Swiss ball. Firm up the core, and begin to lift the Swiss ball, arms, upper back and shoulder blades off of the floor. At the same time, start to lift the legs up towards the ceiling bringing them perpendicular to the floor, creating a reverse crunch. At the top of the crunch, place the Swiss ball in between the ankles, squeeze and lower the legs towards the floor while simultaneously lowering the torso back down, keeping the arms straight overhead by the ears. Then lift the legs and crunch up so to pass the ball back into the hands. That was 1 rep. Continue this move, going for 12-15 reps, rest and repeat.
Good for core, hip flexor and arm strength. 
Standard Moves presented by PUMA.
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Diamond Push ups
3 sets of 15 reps
Andy List
Start in plank pose, top of a push up. Bring the hands closer together, right under the chest, with the fore fingers and thumbs touching, creating a diamond shape. Firm up the core and tuck the tailbone under slightly to bring the body in a straight line from the heels to the crown of the head. Start to bend through the elbows and lower down to hover over the floor. Press through the palms to return to starting position. That was 1 rep. Keep going for 15-20 reps, rest and repeat going for 3 sets.
Good for full body exercise.
Standard Moves presented by PUMA.
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Single Leg “Sun Salute” with Swiss Ball
3 sets of 20 reps
Liana Schmidt
Start standing and bring a Swiss ball behind one leg. Place the top of your foot on the top of the ball, your leg will be at a 90 degree angle. Straighten through the opposite standing leg and sweep the arms up bringing the triceps next to the ears. Inhale deeply and lengthen through the spine. As you exhale, begin to hinge forward from the hips, bringing the torso parallel to the floor and reaching the fingertips towards the toes. Keeping a flat back, inhale back up to starting position, keeping the arms straight. That was one rep. Continue on this side for 15-20 reps, then switch sides and repeat.
Good for balance and glute strength and toning.
Standard Moves presented by PUMA.
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Upavistha Konasana
Seated Wide Angle Forward Bend
Liana Schmidt
Start sitting with the legs long out in front. Lean the torso back and lift the legs out to the sides, bringing them into a V shape. Sit up tall and keep the feet flexing in towards the face with the knees pointing straight up towards the ceiling. Start to walk the fingertips forward, keeping a long torso without rounding the back to come forward. Be sure to keep the legs engaged, knees pointing up so the legs do not collapse into the center line. Stay for 3 steady breaths, folding deeper with every exhale. Walk the hands slowly back to starting position.

Good for calming the brain and strengthening the spine.
Standard Moves presented by PUMA.
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Gomukhasana
Cow Faced Pose
Jaya
Start standing on the knees. Cross one leg over the other and come to sitting with the knees stacked one on top of the other. Keep flexing through the feet as you bring them next to the hips. Sitting up tall and keeping a flat back, raise the opposite arm (if right leg is on top, raise left arm) up by the ear with the palm facing forward. Bend the elbow to bring the arm behind the head. At the same time, internally rotate the other arm, bringing the back of the hand to the back with the fingers pointing up towards the shoulder blades. Keep inching the hands towards each other until they meet, making sure to keep the chin parallel to the floor, do not round forward. Stay for 3 deep breaths, release slowly and switch sides.
Good for stretching and strengthening the ankles, hips, thighs, shoulders, armpits and triceps, and chest.
Standard Moves presented by PUMA.
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Virabhadrasana
Twisting Warrior Lunge
Kelly Ann Charles
Come to hands and knees, tabletop position. Step one foot in between the hands, bringing the knee directly over the ankle. Curl the back toes under and straighten the back leg, coming into a full lunge. Engage through the core and sweep the arms up overhead, bringing them in line with the ears. Keep the hips squared towards the front of the mat and sink deeper into the lunge. On an inhale, reach the fingertips towards the ceiling, as you exhale, begin to twist through the belly towards the right, as you reach the right fingertips back and the left fingertips forward; arms will be in a T shape and parallel to the floor. Be sure to keep the hips squared towards the front of the mat, and continue to twist through the belly on every exhale. Stay for 3 steady breaths, release and switch sides.
Good for toning the core and improving digestion.
Standard Moves presented by PUMA.
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Virabhadrasana III
Warrior III
Jason Lawner
Start standing. Inhale and sweep the arms up by the ears with the palms facing each other. Plant one foot firmly into the mat and engage strongly through that standing leg, as you slowly start to lift the opposite leg back. At the same time, keeping a flat back, reach forward with the fingertips as the torso dips forward and comes parallel to the floor. Keep lifting the back leg, bringing it parallel to the floor with the foot flexed. Hold for 3 steady breaths, continuing to lengthen through the fingertips and back leg.
Good for ankle, leg, shoulder and back strengthener. 
Standard Moves presented by PUMA.
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Eka Pada Bakasana
Plank Pose to Single Leg Crane
Kelly Ann Charles
Start in plank pose, top of a push up. Look past the front of the mat and begin to push off the toes; at the same time begin to bend the elbows in, squeezing them against the ribs, like chaturanga or tricep pushup. As the torso moves forward, start to draw one knee in towards the elbow, bringing it to rest near the tricep. Keep the palms pressing into the mat, point the feet and flex the toes, to engage the legs. Hold the balance for 3 steady breaths.
Good for balance, arm and core strength.
Standard Moves presented by PUMA.
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Oblique Crunch with Double Leg Lift
3 sets of 20 reps 
Anna Carrieri
Start lying on one side and begin to float back, finding a slight balance, so to rest on the buttock. Lift the torso and straighten the bottom arm out in front of you, perpendicular to the body, placing the hand flat on the floor for balance. Extend the top arm by the side, parallel to the body, palm facing down. Engage through the core and begin to lift both legs to a 45 degree angle. At the same time, lift the arm and reach the fingers towards the toes, squeezing through the oblique muscle. Return to start but keep legs hovering off the ground. Continue move, keeping the core engaged to help with balance.Go for 20 reps and then switch sides and repeat.
Good for core and oblique strength and toning.
Standard Moves presented by PUMA.
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