Slimming and Sculpting Relaxation Exercises
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For LA-based Pilates instructor Kit Rich, nothing clears her head like a good workout. “I tried traditional meditation, but I couldn’t sit still,” she says. “Being active calms me.” So Rich teamed up with master energy therapist Joshua Farahnik to design the Synergy 7 System, the sequence of moves here. Performing the strength exercises at a quick pace revs your heart rate. Plus, because you’re controlling your and targeting every energy center—or chakra—in the body, you get the benefits of meditation as well. Try this plan whenever your stress level is sky-high (it takes only 7 minutes!) for a sound mind and a strong, sexy body.
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How it works:
Do each move for 1 minute in order, breathing in through your nose and out through your mouth.
Nothing. (A mat is optional.)
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WORKS: LEGS AND BUTT
Stand with feet wide, toes turned slightly out. Inhale as you squat until thighs are parallel to the floor and extend arms overhead, fingers spread wide [A].
Exhale as you rise up and jump [B]. Return to starting position.
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WORKS: CORE, CHEST, AND ARMS
Get in plank position, hands slightly wider than shoulders. Lift right leg to hip height behind you and inhale. Exhale as you round your spine, push your hips up, and pull right knee toward your forehead [shown]. Hold for 1 second, then return to starting position and repeat with opposite leg. Continue, alternating sides.
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Lie facedown with elbows bent and palms pressed together on top of your head; inhale. Exhale as you lift your shoulders and chest [A].
Inhale as you lower to starting position. Exhale as you open your arms out to your sides, palms facing forward [B]. Inhale as you return to starting position.
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Lie faceup with knees bent and slightly wider than shoulders, feet together on the floor. Place hands behind your head and tilt chin so you’re looking at the ceiling; inhale. Exhale as you crunch up, squeezing your knees together [shown]. Return to starting position.
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Lie faceup with arms and legs extended on the floor, heels together and toes turned out, palms facing ceiling; inhale. Exhale as you lift head, shoulders, and arms, and raise legs at a diagonal in front of you [shown]. Pump arms up and down 7 times, exhaling with each pump. Lower to starting position.
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WORKS: ENTIRE BODY
Get in side plank position on your right elbow. Inhale as you reach under the right side of your body with your left arm. Exhale as you rotate your left shoulder back, reaching left arm behind you [shown]. Return to starting position. Switch sides after 30 seconds.
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WORKS: CORE, BUTT, LEGS, AND ARMS
Sit with hands aligned under shoulders, knees bent, and feet on the floor in front of you. Push hips forward and up, getting into tabletop position; inhale [A].
Exhale as you straighten legs and push hips back between hands [B], keeping butt off the floor if you can. Inhale as you return to tabletop position.