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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.
Palm to Forearm Plank Variation
3 sets of 1 minute intervals
Andrew List

Start in plank position, top of a push up. Engage the core and slightly tuck tailbone under to keep the body in a straight line from heels to crown of head. Start to lower onto one forearm and then the other, so you are in a forearm plank. Then place the palm of the first side hand flat, and then the next. Continue this exercise for 1 minute. Rest and repeat, going for 3 sets.
Good for core strength and toning. 
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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Purvottanasana
Upward Plank Pose
Melissa Castaneda
Come to reverse table top position. Straighten legs with heels pressing into the floor, toes pointed forward. Press your inner feet and hands down into your mat and lift your hips towards the ceiling. Imagine there is a string attached to your pelvis pulling it up towards the ceiling.
Good for arm strength, shoulder flexibility and balance.
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