Pippa Middleton on ‘embarrassing’ royal wedding moment in 2014
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Pippa Middleton has previously spoken about how to kickstart your health by incorporating walking into your daily routine, as well as the benefits of high-intensity interval training for anyone looking to burn fat. In week seven of her fitness plan, the British socialite discusses the importance of flexibility and how a few daily stretches can aid “overall health”.
She said: “Stretching and low-intensity flexibility exercises are a crucial part of any fitness routine, along with strength, balance and endurance work.
“Mix and match these elements into your weekly regime for overall health.”
As for why flexibility is important, Pippa explained: “Flexibility helps boost muscular recovery, aligns the body, eases pain and relaxes your whole being by giving you a greater range of movement.
“Make time for yoga or Pilates – the controlled positions and static poses combined with deep breathing help boost blood flow (and therefore oxygen) to the brain – this clears the mind and relaxes you.
“It’s also very energising, despite not being an exertive form of physical exercise – great for those who spend most of the day sitting at a desk.”
She continued: “For a less static and higher energy form of traditional yoga, try dynamic or flow yoga, which is a more fluid version of the activity.
“It involves a sequence of poses that flow, enhancing flexibility and full-body strength.”
Pippa has three exercises she suggests trying out – they can be done at home or in the gym.
As for how many calories you could burn, depending on the difficulty level, between 150 and 450 calories can be burnt, according to Healthline.com.
Plank to dolphin – works upper body and core
1. Begin in a plank position with your weight on your forearms.
2. Press your hips and shoulders back toward your feet, lifting your bottom into the air and your upper arms extended.
3. Pause and drive back into the plank position.
4. Repeat 10-15 times.
Down dog push-ups – strengthens triceps and shoulders
1. Start in a push-up position with hands wider than shoulder-width apart and draw your hips towards the ceiling.
2. Lower your head towards the ground. When it nearly touches the ground, squeeze your shoulder muscles to push back up to the start.
3. Repeat 12-15 times.
Eagle stretch – stretches shoulders and upper back
1. Start standing and bend your knees.
2. Lift your left leg up and around your standing leg, hooking your foot behind the calf.
3. Squat down. Cross your arms at the elbows and hold in front of the chest. Raise the arms to increase the stretch.
4. Pause for 45-60 seconds.
5. Switch legs.
Pippa’s 10-week tone-up is in conjunction with Waitrose magazine.
It comes after Pippa discussed what Pilates has done for her – mind and body.
She said: “As someone who is always ‘on the go’, Pilates has been a wonderful escape from my busy lifestyle in London.
“Whether it’s 7am in the morning or 7pm at night I always leave feeling calm, refreshed and invigorated.
“Over the past few months I have noticed a huge difference in my core strength and posture.
“From breathing techniques, muscle toning to overall flexibility and relaxation, my Pilates sessions have become something of a weekly necessity that keeps me fit, happy and energised,” she wrote on the Pilates studio she attends, website.
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