Buddha Belly 2 Beach Babe Yoga & Pilates Studio NYC

Archive


JULY 2008


JUNE 2008

Whether You're Rockin' the String Bikini or Demure Tankini at the beach,

try this all-over, take-it-everywhere workout with the BuddhaBabes!

Move-of-the-Month

New York Rowing

When we're on the road, nothing beats this multi-tasker that can be done on the fitness room floor, the hotel mattress--even the beach! Sit up on sits bones with knees bent, feet, knees, and ankles squeezing together. Place hands lightly behind thighs:

  • INhale: prepare
  • EXhale: contract abdominals and roll back with body in a letter C shape
  • Repeat: 4 times; After 4th curl, stay in rounded C-shape and release thighs

    • VARIATION 1 BICEP CURLS

    • INhale: with arms parallel to floor alongside body
    • Exhale: contract abdominals and curl arms into a bicep curl
    • Repeat: 10 times

      • VARIATION 2 ROWING

      • Inhale: back of hands together, arms in front at eye level, mostly straight, with a gentle bend at the elbow
      • Exhale: contract abdominals open elbows out to side while keeping back of hands touching
      • Repeat: the motion in and out 10 times

        • VARIATION 3 OPEN ARMS

        • Inhale: with bent arms forming a circle
        • Exhale: contract open arms out to the side
        • Repeat: expand and contract arms 10 times
          •


Word-of-the-Month

FUPA

foo - puh

LOCATION: lowest point on the abdomen, just above pubic bone

ISSUE: A buddha belly is cute on a baby or a really old bald guy. On a foxy lady? Not so much.

SYNONYMS: pooch, pouch, underbelly

The hot Moms were shopping for swimsuits and checking out their rears. After the BuddhaBabes Booty Camp they were lookin' fine from the back, but what's that--a FUPA? We can't have that that post-baby overhang hangin' out at the beach. Try the tankini with the ruffle for now, and get that lower buddha belly busted!


MAY 2008



APRIL 2008

The market's down, and hemlines are UP!

Get a handle on sandal season with the BuddhaBabes

Move-of-the-Month

Da Killah V!

Lie on your back, extend legs into air at between a 90- to 60-degree angle, as straight as possible, legs turned out, feet in a V position; curl and lift head and place hands behind head with elbows wide open

  • INhale: open legs as wide as possible
  • EXhale: contract abdominals and bring legs back together using inner thighs and abdominals to resist
  • Repeat: 10 - 20 times
  • Challenge: The lower your legs are without putting pressure on the low back, the more difficult the exercise is--go as low as you can
  • Tip: When bringing the legs together, think of pressing against two closing walls--like a vise!


Word-of-the-Month
PUDGELE

Puh - j - ell

LOCATION: Uppermost portion of inner thigh

ISSUE: Not cute like a puggle, this cardio-resistant inner and uppermost soft part of the thigh is hard to lose and tough to hide.

SYNONYMS: thigh jelly, pudge pack

Scene: After the Race.

Ellie finished the marathon in under 4 hours, but why oh why can she still grab onto her pudgele?

Sigh. You know, that fistful of inner thigh high flab?

Make it go away, BuddhaBabes!


MARCH 2008

Move Your Feet, Lose Your Seat!

Move-of-the-Month

Take the CHAIR Challenge!

Banish Extend-o Butt Cleave with This Move, then Try It with a Twist!

THE CHAIR!

Stand straight with arms at your sides and big toes touching; all four corners of the feet equally bearing the weight of your body.

  • INhale: Raise your straight arms to ear level, palms facing, shoulder distance apart, shoulders down your back
  • EXhale: Bend your knees, navel to spine, striving to get your seat low and your thighs parallel to the floor without changing the upper body
  • Visualize: Imagine you're about to sit in a chair, but someone keeps moving it back and away from you. Keeping the abs engaged, the glutes and hamstrings active, and the inner thighs parallel, stabilize your tailbone, which is slightly tucked under.
  • Tip: Watch out for those line backer shoulders! Keep shoulders from creeping up to the ears, engage shoulder blades down your back...ahhh!
  • Hold: For 10 breaths, then release to standing
    •


THE SIDECAR!

From standing, take a deep breath in to prepare, then exhale back down into chair pose, as above.

  • INhale: Bring your hands to your heart in prayer position.
  • EXhale: Deeply twist at the waist to the right, keeping the rest of the body facing front, ensuring that hips and legs are even and squeezing together
  • Hold: For 5 breaths, pressing palms together to deepen the twist and maintain alignment
  • INhale: Prepare
  • EXhale: Return to center, to Chair
  • INhale: Bring your hands to your heart in prayer position.
  • EXhale: Deeply twist at the waist to the left, keeping the rest of the body facing front, ensuring that hips and legs are even and squeezing together.
  • Hold: For 5 breaths, pressing palms together to deepen the twist and maintain alignment
  • INhale: Prepare
  • EXhale: Return to center, to Chair
  • INhale: Slowly return to standing


FEBRUARY 2008

Get a handle on your LOVE HANDLES!

Check out the BuddhaBabes in the January/February issue of Pilates Style magazine!

Move-of-the-Month

MUFFIN TOP BUSTER!

No more muffin tops hanging over your jeans with this move! Whittle your waist and tone your obliques--with a twist.

Lie on your back with your knees bent, feet hip-width apart and your pelvis neutral. Cross your right ankle over your left knee and place your left hand behind your head, elbow wide open. Wrap the right hand around the right side of your waist, fingers pointing toward your belly.

  • INhale: Prepare
  • EXhale: Contract your abs, lift your head and twist above the waist, rotating the left shoulder toward right knee; contract obliques on your right side
  • INhale: lower to starting position
  • Repeat: 10 times on each side
  • Challenge: On the 10th repetition, remain lifted and pulse 10 times, deeply contracting the abdominals
    •


Word-of-the-Month
LOVE HANDLES

LOCATION: area on the sides above the waist, obscuring the oblique muscles.

ISSUE: tendency to spill out over your waistband, hence "muffin top" effect.

SYNONYMS: spare tire, side meat, holsters

Scene: after the date.

Joan was feelin' foxy in her form fitting DVF wrap dress. Thank goodness for Spanx, she thought, as Steve's hand grabbed her waist and steered her gentle into the taxi.

Listen up, Joan! You can't wear Spanx to the beach! Get a handle on your love handles now, and you'll thank us later!

Mufin top...BUSTED!!!


JANUARY 2008

New Year, New Rear!

Look forward, but don't forget about your "BACK!"

Check out the BuddhaBabes in the January/February issue of Pilates Style magazine!

Get our simple routine for a shapely, firm, and FABulous rear--our formula for confidence and style...no matter what your jeans size!

For the full workshop and step-by-step instruction, come to a workshop in NYC.

Details on our events page or email info@buddhabelly2beachbabe.com

Move-of-the-Month

UNDERBUTT BLASTER!

Lie on your back, knees bent--feet, knees, and ankles together, arms alongside your body. The action here helps distinguish the glutes from the upper hamstrings, creating a toned and defined booty.

  • INhale: Prepare
  • EXhale: contract your abdominals and lift your pelvis into bridge position, keeping knees tightly squeezed together; press extra energy into your left heel as you release your right leg to a 45-degree angle
  • INhale: Prepare
  • EXhale: contract abdominals and lift leg up toward ceiling
  • INhale: Lower
  • Repeat: 10 times, then switch legs, and repeat 10 times more on the other side
  • Challenge: Slowly roll down, articulating through your spine


Word-of-the-Month
BU-THIGH!

LOCATION: between buttocks and the upper backs of the thighs.

ISSUE: Unfortunate situation where one's rear end blends right into chunky back thighs without definition.

SYNONYMS: underbutt, afterbutt, extrabutt-action

Scene: the gym.

Too bad the bustle has fallen out of style, sighs Rhonda. My bu-thigh could go undetected until swimsuit season.

Cheer up, Rhonda! All you need is 15 minutes of New Year, New Rear booty-liftin' action 3 times a week and you'll be ready for the beach well before Memorial Day!


December

Bring Sexy BACK This Holiday Season!

You bought a new, SEXY backless top! Fabulous for a New Years Eve party, but your back is looking a little low. Is that gravity taking its toll? What to do? Change your outfit and the entire vision that you have in your mind? No, Bring sexy back with the BuddhaBabes! We have a few quick and effective exercises that will target the muscles in your back, giving you a toned look that does wonders for your posture. They'll do a double take, and you'll thank us later!

Happy Holidays! Love Tracy and Jen (The BuddhaBabes)

Move-of-the-Month
Sexy Back Sequence!

PART 1: PLANK

Start in downward facing dog position, all 10 fingers pressing into the mat, wrists straight, collar bones wide, butt lifted high, heels reaching downward.

  • INhale: Prepare
  • EXhale: Tuck toes under and extend right leg out so that it is straight, then contract abdominals as deeply as possible, extend left leg out to meet it
  • Inhale: Keep the body in one long line. Use the abdominals to keep the pelvis in place, not letting the belly dip down or the butt rise up
  • EXhale: lift left leg up one time, while contracting abdominals deeply
  • Hold for 10 breaths
  • EXhale: back to downward facing dog
  • Hold for 5 breaths
  • Challenge: Come back into plank position and lift left leg 6 inches off the ground while keeping in alignment. Hold 10 counts. Switch--lower left leg and raise the right leg 6 inches off the ground and hold for 10 counts. Slowly lower all the way down to the belly.

    • PART 2: Queen Cobra

    Lie on your stomach, hands under your shoulders with fingers spread, legs hip width apart

    • INhale: press energy into arms and lift chest up by lengthening spine, while arms straighten as much as possible without lifting shoulders
    • Hold for 5 breaths
    • EXhale: contract abdominals, lengthen and lower down to starting position
    • Repeat: twice more, rising higher (if you can without straining your back)

    PART 3: Arch Angel

    Lie on your stomach, arms extended up from your shoulders, legs hip width apart.

    • INhale: prepare
    • EXhale: contract abdominals and reach arms out and down by your sides; while rotating palms away from you, squeeze your shoulder blades together, as you lift up and forward
    • INhale: lower down to the ground
    • Repeat: 5 times; on 5th repetition, hold for 10 counts
    • Challenge: repeat with legs lifted, hold for 10 counts


November

You'll Thank Us Later!

Holiday season is upon us, making squeezing in workouts and squeezing into your jeans a bit tougher than other times of the year. Here's a quick, 7-minute leg workout to keep you motivated. Go ahead, have that slice of pumpkin pie...after your drumstix, that is!

Move-of-the-Month
Drumstix Sequence!

PART 1: SADDLEBAG SOLUTION

Lie on right side with legs bent to 90-degree angle, extend left leg slightly and flex left foot

  • INhale: Prepare
  • EXhale: 2 times while lifting leg up 2 counts and contracting abdominals deeply
  • Inhale: 2 times while lowering leg down 2 times
  • Repeat 10 times
  • INhale: Prepare
  • EXhale: lift left leg up one time, while contracting abdominals deeply
  • INhale: lower down
  • Repeat: 10 times
  • Challenge: extend left leg so it is parallel to floor and flex through the heel and draw 10 small circles with the heel clockwise then 10 small circles counterclockwise



PART 2: TRIANGLE TAP

Lie on your side with head resting, either on your extended bottom arm, or resting head in hand. Legs are extended and parallel, body is in one long line, pelvis is stacked. Top hand can either rest on the floor for support, or on abdominals to feel the work.

  • INhale: lift top foot straight up 6 inches, toe slightly pointed
  • EXhale: tap top toe on the floor in front of bottom foot
  • INhale: lift top foot straight up 6 inches again (think apex of a triangle!)
  • EXhale: lower top foot to the floor behind the bottom foot, being careful to not shift pelvis backward, tap toe (OK if toe doesn’t quite touch)
  • Repeat: 5 sets, drawing 5 triangles
  • Repeat: the whole set, with legs turned out, squeezing your glutes. This time, heel taps instead of toe!
  • BuddhaBabes Tip! Visualize drawing that perfect triangle while keeping the movements controlled and deliberate, and you will melt those unsightly bulges on your thighs.
  • Think it, see it, feel it, love it!



Word-of-the-Month
Snack-Pack

LOCATION: problem zone at the tippy-tops of the thighs and slightly off to the other edges where the glutes meet the hamstrings.

ISSUE: without proper attention an unwanted bulge can form.

SYNONYMS: saddlebags, side meat, underbutt, afterbutt, bu-thigh

Scene: the gym. Some BuddhaBabe Booty Camp veterans notice an 80s exerciser sweating through dozens of those old-school fire hydrants.

"You'd think she was crossing the desert with those full snack-packs on her gams," snarked Paige as she lengthened and strengthened her long legs.

"Obviously, she doesn't know about drumstix and the BuddhaBabes," mused Michele, knowingly, as she calmly made swift triangles in the air without swaying her back.


October

BABY, I'M A...STAR!

Get ready for autumn's fitted jersey knits by working your upper arms, torso, and back.


Move-of-the-Month
Rock Star Sequence

PART 1: SIDE PLANK

From Downward Dog, bring your left foot half way up the mat and turn the left toes out.

  • INhale: Roll onto the outside of the right foot and bring the left arm up
  • EXhale: Flex the right foot
  • INhale: Bring the gaze up to the left hand
  • EXhale then hold for 3 breaths
  • Challenge: Bring left foot to meet the right for full side plank
  • Hold for 3 more breaths


Part 2: ROCK STAR

From side plank, step the left leg out 6 inches to the side with the knee bent, foot flat on the floor, toes facing forward

  • INhale: Press the hips forward, arch the spine back, and let the head drop back
  • Keep the left arm up--you're in rock star
  • EXhale: hold for 3 breaths
  • Carefully lower the left hand to the floor, directly under the shoulder, then lower down to your seat

Part 3: TABLE TOP

Center yourself back on the mat, sit up tall, place your palms flat on the mat behind you with your fingers pointed forward place your feet out in front of you, flat on the floor hip width apart

  • INhale: prepare
  • EXhale: lift your body up by contracting abdominals and energizing up from your arms and legs at the same time
  • The heels of your feet should be directly under your knees and your wrist under your shoulders
  • keep your head, neck, and back in alignment with your chin up toward the ceiling, neck relaxed, hips square
  • Hold for 5 breaths, then lower down to your seat.


Part 4: BOAT

Sit up tall, bring your legs straight up to a 45-degree angle and make a "V" shape with the body extend arms out straight in line with the shoulders, balancing on the sit bones.

  • Hold for 10 breaths

Word-of-the-Month
Bra Biscuit

LOCATION: Fleshy bit that can pudge out the top side from a tight bra, strappy top, or cammy; between your strap and your armpit

ISSUE: Feeling more Rocky than Rock Star? Trying to pass off that pudge as your "pecs?"

SYNONYMS: chubpit, armpit flubber

Cheryl gazed on as the other bridesmaids fought their bra biscuits. So many binding straps! Too bad they hadn't made it to Boot-y Camp with the BuddhaBabes.

Thanks to the to rock star sequence, Cheryl never again found a bridesmaid's dress she didn't like. (When it came time for her to say, "I do," Cheryl chose the halter!)

September
Back-to-School season means, "THINK BACK!" (as in, Baby got Back, that is!)


Move-of-the-Month
Brazilian Booty Lifter

Fusion is hot, right? You say yogalates, we say piloga. You like to Samba, so give SAMBALATES a try!

Lie on your back with knees bent; place a small ball, block, or rolled towel just above your knees and squeeze. Arms can be a) resting along the sides of the body (beginner), or b) reaching up to ceiling with palms facing one other (advanced).

  • INhale: prepare
  • EXhale: contract abdominals and lift pelvis and booty in the air into a bridge
  • INhale: hold
  • EXhale: squeeze your ball / block / towel, contracts your abs, and do small pulses up with your booty (inhale, exhale)
  • Repeat: 10 times
  • Challenge: as you squeeze your ball / block /towel, move your knees closer together—trying to squish ball/towel.
  • Repeat 10 times
  • Take it from the top 3 times more!
  • Catch your breath and marvel at your beautiful Bahian Booty!!!

Tip: focus on the exhale and concentrate the movement on your inner thighs and hamstrings.

Word-of-the-Month
BUNDA! (pronouced boon-dah)

LOCATION: Rear End. A beautiful, shapely round booty, often seen on beautiful Brazilian Samba dancers.

ISSUE: If you don't pay attention to your rear view, you may be sporting a pancake butt!

SYNONYMS: Bangin' booty, apple butt, back, phat-ass

Damn! Look at Claire! She used to have a pancake butt, but since she did Booty Camp with the BuddhaBabes she's totally rockin' a bunda!! Sign me up for the next Booty Camp....aiiight!

August

Move-of-the-Month
Lovely Low Rider

If you're going with low, make sure there's nothing "extra" to show! Be careful not to confuse this with a bicycle movement. This is a slow version emphasizing deep breathing--for deep ab work.

Lie on back, legs in tabletop, pelvis neutral, extend left leg out to a 45-degree angle, holding onto right leg at knee and shin, elbows slightly bent out to the side [focus on exhale]

  • INhale: prepare
  • EXhale: contract abdominals deeply
  • INhale: switch legs; take hold of the left leg
  • EXhale: hold
  • Repeat: 10 times
  • Challenge: Repeat sequence 10 times with hands behind the head and elbows wide

Tip: Linebacker shoulders is not the look we're going for here, so make sure that your shoulders do not creep up near your ears. Keep the shoulder blades reaching down your back by taking all that neck tension away with each breath and putting all that saved energy into contracting the abdominals.

Word-of-the-Month
Jelly (pronouced jeh - lee)

LOCATION: The abdomen at about belly button level... that might not feel and look so tight.

ISSUE: If not toned properly, a jiggly and wiggly look that is not so Babe, and much more Buddha.

SYNONYMS: gut, dough, doughnut, chubs

Kelly was excited by her fabulous new designer low rise jeans, but was a little nervous about her jelly.....Hey Kelly! Keep working the lovely low rider, and you will be jelly no more, Miss Kelly!


July

Move-of-the-Month
Tick-Tock Time for the Beach!

This exercise lengthens and stretches your leg in the hip joint while challenging you to keep the pelvis stable by contracting your abdominals mightily.

Lie on your back, left leg long on the floor, right leg extended straight in the air; pelvis is neutral, stable, and still; Visualize a clock on the ceiling

  • INhale: draw a half circle on the ceiling with right foot, from 12 to 6 o clock
  • EXhale: complete the circle to 12 o clock
  • INhale: rotate the leg from 12 to 6 o clock
  • EXhale: rotate the leg from 6 to 12 o clock while contracting the abdominals deeply
  • Repeat: 3 more times clockwise, 6 times counterclockwise. Switch legs and repeat sequence
  • Challenge: Repeat sequence with both legs together for the Corkscrew.

Tip: Got a wiggly pelvis? Engage your abdominals as deeply as possible to avoid moving from side to side. Bigger isn't necessarily better here. The size of the circle depends on your level, so if you are a beginner, start with small circles. If you feel your pelvis moving, slightly decrease your range of motion. As you get better at stabilizing, you can make the circles bigger.

Word-of-the-Month
Riblet (pronouced rhi - blitt)

LOCATION: The fleshy bit around the bottom of the rib cage.

ISSUE: the stuff that might squash out of your jeans or poke out the sides of a tight tee synonyms: muffin top, side meat, love handle.

Charlene couldn't wait to get her fine self out to the Hamptons for Independence Day. As she takes a seat on the Jitney, she couldn't help but notice her seat mate's riblets poppin out of her pants up and under the armrest! Is there a BuddhaBabes class at the beach?

Muffin Top—Busted!