Hold that Pose!

Hold On!
During workouts I usually run, lift weights & do Yoga. Then at least twice a week, I make time for a little Zen at the end. I do two poses and hold them for at least five minutes.
One is the plank.
About a year ago I incorporated long plank holds in my work outs. My goal: five minutes. Surprised I was able to make it on my first try but—wow—I was squirming in that last minute.
Planks for Health!
1/Great for our core. Works a lot of the ab muscles.
2/Helps ease back pain. Building abs helps to strengthen the back which lessens pain.
3/Improves flexibility. Shoulders & upper body in general are made stronger, thus more flexible.
4/Great for metabolism. Challenging our body with the plank holds helps burn calories.
5/Better mood. Planks ease tension which helps with our general outlook on life.
Tip:  Plank holds are just one of the moves we should include in our regimen. Make sure you do other forms of strength training & cardio.
Click here for tips on the plank.
Now, after planking, there’s one more pose I like to do and hold.  And this one is good for the booty. Yay!

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It’s the bridge.
Bridge Benefits
1/Relieves menopause symptoms
2/Strengthens core
3/Boosts mood, reduces anxiety
4/Improves performance, especially for runners
5/Improves posture
Click here for tips on how to do the bridge.
These poses are relaxing and can be done anywhere, anytime. Try them in a hotel room, while watching TV, reading a magazine. It’s okay to start slow.  
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Encouragement
You don't have to start off doing 10 minute holds. It's incredibly empowering to work up to it each day or week.
So, let's say you can hold a plank or bridge for :20 today. Tomorrow shoot for a bit longer--do a :40 hold, next day try for a minute. Every day you will progress and that feels so good physically & mentally. I guarantee you will feel stronger!
"Hold" progress is a good barometer of just how far we’ve come. For instance, that first long plank-hold I did? Killer. Now? Relatively easy! Ten minutes here I come! 
Make it a great day!

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