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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.
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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Push Up
3 sets of 15 reps
Mary Robertson
Come into plank position, top of a push up, with shoulders over the wrists and the heels reaching back behind you. Engage strongly through the core and tuck the tailbone slightly under to protect the low back. Begin to bend through the elbows, lowering the body towards the floor, hovering about 6 inches above. Press firmly through the palms and straighten the arms to come back to plank position. Continue and challenge yourself to do 12-15 reps. If straight legs is too challenging, drop the knees to the floor.
Good full body exercise.
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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Torso Rotation with Medicine Ball
5 sets of 20 reps
Mary Robertson
Sit on the floor and bend knees into the chest. Hold a medicine ball anywhere from 10-15 lbs in front of the chest. Float back slightly so to balance on the sitting bones and bring the shins parallel to the floor. Keeping the hips square and the shins lifted, engage the core and begin to twist to one side, tapping the ball on the floor by the hip. Sweep the ball across the body and twist to the opposite side. That was one rep. Continue twisting side to side, going for 12-20 reps. Remember to breath, keeping the chin and chest lifted and the shoulders away from the ears.
Good for core strength and balance as well as toning the obliques.
Standard Moves presented by PUMA.
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Purvottanasana
Upward Plank Pose
Mary Robertson 
Come to sitting, legs out straight in front of you, hands by your hips, flat back and long spine, like an L-shape. Bring the fingertips to face towards the body. On an inhale, press into the palms and into the heels of the feet, lifting your hip points and pelvis up towards the ceiling. Breath and drop the head back, creating a straight line from toe tips to crown of head. Breathe deeply for 3 rounds and release back onto the floor.
Good for arm, wrist and leg strength. Stretches the shoulders, chest and front ankles.
Standard Moves presented by PUMA.
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Virabhadrasana II 
Warrior II
Mary Robertson
Come to standing. Step one leg back into a lunge and place foot flat on floor at a 45 degree angle. Bend the front knee to 90 degrees, thigh parallel to the floor. Tuck the tailbone under slightly to engage the lower abdomen and stretch the arms out, parallel to the floor, keeping shoulders over hips.
Good for leg and ankle strength and balance.
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Natarajasana
Dancer’s Pose
Mary Robertson
Come to standing. Shift your weight onto one foot, and lift your other heel toward your buttock as you bend the knee and reach for the foot. Keep the standing leg straight and strong. Bring your torso upward as you kick the foot into the hand. Then lower your torso towards the floor while you extend the opposite arm forward into the Dancer Pose.
Good for flexibility, balance, and increased energy.
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