Today’s post is courtesy of my all new Fit and Fab Challenge, featuring yoga cardio Pilates, it’s a great workout from my 10-Week Whole Body Plan! If you are looking for a workout that will give you all the benefits of cardio plus the lengthening and leaning effects of yoga and the core-specific moves of Pilates, this is the routine for you!!
Cardio is so good for you because it strengthens the heart muscle; helps in lowering unhealthy cholesterol levels and blood pressure; can help regulate your glucose levels; promotes a healthy digestive system and circulation; and promotes weight loss! I recommend cardio workouts three or four times a week for about 30 minutes for the most benefit to your physical health.
Yoga’s benefits are numerous as well: It is a wonderful mood booster and helps you to unwind, both emotionally and physically – yoga relaxes the muscles so they can stretch. It also helps with balance and flexibility and strengthens muscles by using your own body weight. I am a big fan of yoga and recommend it to most everyone.
And Pilates is a wonderful whole-body workout: It helps to connect your mind and body, is a great way to really work your abdominal muscles (important for good posture and a healthy back), promotes flexibility, and is easy on the joints. I encourage people to try Pilates and see how it makes them feel, even if it is adding just a few moves to their routine.
So try out this great workout from my 10-Week Plan – it combines all three workouts into one routine (My Yoga Cardio Pilates Workout) that is fun and effective! And start your free trial for access to hundreds more workouts like this – plus strength training, HIIT and more!! Your health and body are worth it, and a consistent workout plan WILL make a difference in how you look and feel! It’s all about feeling Fit and Fab!
Hi, I’m Denise Austin and welcome to fit and light. Today we’re going to target our abs and trim that waistline with great Pilates moves. Also, I’ll give you some details on diabetes. We’re exercising from the beautiful red mountain spa in St George, Utah.
Let’s begin our day together. Do it the right way, starting with some beautiful yoga too. Really good they get
you started. Then we’ll go right into some cardio night and today we’re going to trim our waistline. Target those abs with Pilates. Then we’ll finish it off with some excellent stretches. Let’s begin. Inhale up, exhale out. Wonderful and stretch the arms back. Stretch them all the way back. We’ll get rid of any stress or tension in the neck and shoulders. That’s it. Loosen up the joints, feeling good, smell. We’re going to do something that’s good for you. Healthy exercise. That’s right. Feels good, but for a wonderful way to start the day. That’s it. Great. I hope you enjoy this beautiful background, so pretty feel as though you’re right here with me. Our one-to-one workout. He was the one. I’m your personal trainer coming right to your house or a total body workout and stretch it side to side. Now really reach side to side for the waistline, trim and slim the sides of the waist.
Really reach it out. That’s it. It’s all about right here. We reach, reach. These are called isolation exercises. You do miss a warm up in ballet and any dance classes. Great warm up work that wastes come on. Trim in slim. You got it. That’s it. Excellent. Last one, and we hold lakes. Come a little apart. Turn your toe down in this way and now stretch towards your leg. Reach where your calf or your shin or your ankle, and let’s do triangle pose. It’s a wonderful way to open up the heart, opens up the chest, improves your posture, stretches the body. Yoga is a wonderful way to get rid of stress intention. I love it. I do a few minutes almost every single day. Acts it and come all the way up and turn your toes to the opposite side. That’s it. Really ground this foot as you lean into it.
Go over the leg stretch and open up the chest. Go as low as you can. Even down to the toes the floor. Do what you can. That’s right. This workouts for you, try your very best today. Give 110% effort. We’ll see results. That’s right. And did you know that vitamin C is so important for anyone with diabetes? So important. Good and come all the way up. Do you know why it helps to lower glucose levels? That’s it. Now open up your chest. Beautiful Warrior exercises. Important too. Cause it helps burn those calories. That’s right and stretched to the other side. Hold open the chest. Your back is straight. You’re thinking good posture. Long enough me. That’s it. And slowly come up. Chump your feet together. Inhale, go get your shoes on. I’ll be right back for aerobic workouts.
are you ready to burn some fat? Yes you are. Come on, let’s get started. Okay. Move that body side to side at it. Good. Cardiovascular workout. Burns fat. That’s what we’re after right now. Good fighting diabetes. Come on, come on. We can do it. I don’t want the onset of diabetes. Guess what? It’s gone up for the last eight years between the ages of 30 and 39 70% that’s why now the American Diabetes Association is calling it epidemic. So we got to get going. Come on you guys. This is my mission to help you lose weight, to get exercise and move right with me every day. No excuses. So you’re right in the privacy of your own home. Come on. That’s why I’m here for you. I’m going to energize you to like do work out. There are some days I don’t feel like it either, but I know how much better I feel when I do it, so just get through it.
Okay, let’s work. Those legs. Work the arms. That’s it. Lift the legs he owes to the buttocks. That’s it. Just like that. Get those heels up. Good. Use your backstreet. We’ll work it out. Great. He’ll two, three. Are you good? You got it. That’s it. Good. Keep it going. That’s it. To the other side. Heals up. Come on stove again. Back is great. Great. Two more. Pump it up. Okay. Relax. Touch behind you. Got It. That smile. We’re going to burn some fat. You’ll like that? Yes. We all do. Wonderful. Move the body always. I always want you to feel like you’re really working all the muscles. That’s why the arms are going. The legs are going, yes. Let’s pump those arms now. Pump it on to pump it onto good heals up. You got it. Arms and legs. Good. Put a smile on your face. Yes, you’re doing something healthy for you. Good. It’s a start. Even though if you could only do two minutes of this, it’s better than nothing at all, right? You’ll get through it. Come on. Get those yields up. That’s what I tell my sisters. Come on. Just get started each day and your bill’s solid. You better trade pump those hours whenever you can. Squeeze in a little exercise. Even if it’s two minutes, it all can add up to one regarded mass. One good. That was single it out single. Good.
Okay. Hold it here. Take a breather. Inhale and exhale. Really inhale. Come on while you inhale for me and now exhale down. That’s it. Good. Okay, let’s go. Scoop work that work, those legs. You can do it. Keep it moving. Double it up. Here we go. Ready to do this, to do this site. Excellent. Keep it up. Yes. More Stamina. That’s what this exercise can do for you. Cardio workouts. Give me more energy. More enduring. Three o’clock. You’re still feeling awesome. That’s it. Keep it up. Two more. Just like that. Work those arms. Come on. Pump it up. We got those Greek muscles. They’re under there. Work them. Last one. Okay. Take a breather. Inhale and exhale. Single. Come on. Scoop. Scoop. You got it. I love this workout. Feels good. Work the whole vine from head to toe or total body blitz. Two more. Last one. Okay. Hold it behind you. Take a breather. Take a breather. Inhale and exhale. Inhale real deep and exhale Kinda over exert that. Exhale, really good work. Those homes. Work those legs. Up. Next is my ads in wasteland workouts and bloodies, so keep moving over here, right?
Welcome back. It’s time for our party’s workout to trim our abs in waist. Let’s get started. Go down to your elbows. Keep your ab muscles in. Really tighten them, man. Now slowly press the legs out in this position. Now as you do this, I want you to hold on the leg, pulled onto the other one, lift and then lower. Make sure when you’re doing this to small of your back, the good step mat attends the floor. That’s it. This is great for those abs. Excellent for the entire front of your tongue. Flat Tummy right now with this great exercise, your Chin should be up. You’re adding vessels in action. Engage those ab muscles. Feel it in the tummy. That’s it. You can do it. Yes you can. This is where it all counts to really get that nice trim, slim waistline. That’s it. Got Two more.
These last one. Good, and now we hold it up here. Hold it up. Great. Now go to a level that you feel very, very controlled without your back. Archie. Stay there. Stay there. That’s it. Now pull it back up. Pull it back up. Wonderful. Try it again. Go all the way down to a point. Do you really feel your ab muscles working, but don’t let your back come off the ground. That’s it. Hold it there. Hold it tight. Okay, toilet back in. This works. The lower tummy towel. Let’s do that once again. What you do is you bring it to a point of control. Can you hold it? Can you hold it there? Okay. Now a little baby pulses. This is called the hundred to the best. You can hold it there. Two more. Last one. Take a breather. Those are hard. They’re challenging. Yes they are.
Okay. We’re going to slowly bring the leg up and end up and bring you like down and bring like down. You’re really working to target those ab muscles right now. We’ll work it out. That’s it. Told it. Really feel this workout. Feel that muscle working. Langton’s the abdominals. We’ve got two more. Last one. Excellent. Feel those ab muscles really working. Okay. Switch legs or you lift the leg. You lower the way you lift the leg, you lower the light. Works out excellent. For two. These exercises that were, I want to show you my favorite ones on my video. These are some of my favorite ones from the [inaudible] for everybody. Workout that really, really work. I love them. Two more. Last one. Come on. Very effective. Great. Okay. Bring knees into your chest. Come all the way up. Let me see that beautiful smiling face. Bring your legs forward.
We’re going to go out and pull it. Can’t go out and pull in. Great for the size of the waistline, your oblique muscles it slim and trim the waist. Pat’s right. Lose an inch around the belt. Good. Just a couple of these. They’re very effective. We’re get from side to side. Really get down there. Work at, yes, you’re doing it. Left set. Excellent. You could do it last one and release. Let’s go to the side now. Hold Your Body Upright. Lift up for the hips. This is working the size of your waistline. Hold this position. That’s it. Hold it up. Now what you’re going to do is slowly crunch down forward and lift back up. Great. Try it again. Down and up. Inhale up. Exhale out. Last one. We hold. Hold it. You could do it. It’s a great way to trim that of waste.
That waistline will be nice. Lemon Trim. Hold it up there, hold it up. Gurry and now let’s take it all the way to a full reach body. That’s it. A T stand. Hold it. You’re strong. Your lead, you’re working the waste from all angles. Great. PyLadies mood strengthens the waist. Also your core muscles of the torso. That’s there’s a whole, this beautiful switch sides. You did. You feel it? I did. That’s very effective. Okay, let’s stay right here. Elbow in line with your shoulder. Very poor. Notice it’s right here in line. Okay? Then you pick yourself up and you tighten up right there. Ooh, can you feel it? That’s where you want feel. Hold it right there and as you crunch forward, XCL out and as you lift up, you inhale, exhale, take the pills out. We’ll take it up and lifted up. You got two more.
They’re very effective. You only have to do a few because they really work. They’re proven to work. You can do it. Last one. Come on, give it your all. Give it your off and hold it up there. Okay, let’s go to the pole body to stand. Come down first. Lift up, up, up, up, up, up. Hold it up there. Great. Strengthen that body straight from your core muscles. You got it yet. Hold it. Two more second. All right, let’s turn our bodies to the front. Now we’re in plank pose. Now we’re going to work the lower tummy. We’re going to hold our abs in. Don’t let anything go per se. Combine focus. Put it into the tummy. Now you’re taking up. You’re holding it up. Good. Bring it in. Dre it out the other leg. Bring it in. Bring it out. Come on. These are the best one I have my husband doing now. We’ve got a six pack. Yes. Day work type promise. I’ve seen his old tummy change. It looks awesome. Come on, you can do it too. Last one gray. Take a breather.
Inhale. I’ll be right back with yoga and directing.
Let’s begin our yoga together. Taking a deep cleansing breath, bringing the arms up and exhale it out. That’s wonderful. And now strengthen the spine muscles by creating a nice long lean leg and stretch your arm over. That’s it. We just worked on our abdominals. Now we’re strengthening our back. Very important to always work the front as well as your back. It’s called working the opposing muscle groups. That’s right, and switch. Switch to the other side. Hold it up and that’s it. Stretch it out. Hold, hold. I have lots of great exercises every day on my online website, Denise austin.com it shows specific abdominal exercises as well as some great Palabra. These exercises over 100 different Palladio’s moves. If you want to go online, hold it up there, hold it up. Good. Come on, squeeze the buttocks. Great, and now we’re going to stretch through the shoulders. I want you to bring one arm through and stretch down. It’s a great stretch for your shoulders. That’s it. Stretch it out. Love the stretch.
Wonderful and stretch through the other shoulder. Bend to the side. Stretch around so good for your shoulders. Opens up through the shoulder blades, no more shoulder tension. This is where a lot of people get it between the shoulder blades and that one exercise really works. Okay, let’s take it up onto your knees. Thinking about good posture, I want your back nice and straight. You’re just going to do a slight lean back. Hold it. It’s all about strength here. It’s a pose and yoga. That’s it, and come up. Let’s try it again. Keeping your back straight. It goes back all together. Feel the stretch here. It’s great. Hold it, hold it, hold it. I want you to give a try to the camel pose and what you’re going to do is place your hands right here and kind of just give yourself a little stretch opening up.
That’s it. Can you do that? If you can, let’s go to the next level and that’s bringing your hands down by your heels and really opening up and release. That’s relax the back by going to child’s pose. Hold your body weight forward, feeling that body weight forward and feeling your stretch and your shoulders. This is great for lower back tension and come all the way up, sitting up nice and tall. Bring one leg forward and cross the other leg and let’s stretch. It’s important to keep your back healthy, keep your whole body healthy, turn to the side. That’s it and release. There are so many of us that really need to watch what we eat to really help prevent diabetes. If you already have the onset of diabetes, you have to make sure you’re exercising every day to burn those extra calories and that you’re eating very healthy foods. Take Vitamin B 12 that helps break breakdown carbs as well as PAC will help you create. Taking a nice deep breath. Inhale and exhale. Keep going. I’ll be right back.
we did great today. We did yoga. We did pull bodies that works your abs, your core muscles, the center of your entire body, and then we also did some aerobics to burn fat, which is so important to help us all to prevent diabetes here. A couple extra tidbits. Make sure that you’re eating a smart diet filled with fruits and vegetables. Whole grains. Try to strive for seven to nine servings of fruits and veggies. Also eat fish twice a week. Exercise on a daily basis and make sure you drink lots and lots of water. Might even think about taking a multivitamin to help you stay fit each and every day. I’m here five days a week for you, and on weekends you could do one of my DVDs. I’m here for you. Got To do it. It’s worth it because you are worth it.