How to Do the Yoga-with-Weights Table Exercise - dummies

How to Do the Yoga-with-Weights Table Exercise

By Sherri Baptiste, Megan Scott

Remember your mom telling you to sit up straight at the dinner table? Well, she would approve of this yoga-with-weights exercise, called the Table. It works and tones your buttocks, hips, and thighs; it exercises your back and spine to develop core-strength conditioning; and it helps you develop the muscles that support your trunk.

Overall, this exercise helps you develop good posture. You also kick like a donkey and develop leg strength, which your mom probably didn’t approve of at the table.

Time to grab your ankle weights. After you’re strapped in, follow these steps:

  1. Get on all fours with your hands directly below your shoulders and your knees directly under your hips.

    Lift your waistline so that your back feels flat. Spread your fingers wide so they support your weight.

  2. Lift your right leg up to the height of your hip, keeping the plane of your body flat.

    This is the starting position.

  3. Inhaling to a count of four, bend your knee backward and push your leg up.

    Press your foot up so it’s higher than your hip, without rolling your hip to the side. Keep your leg directly behind you and your hips squared. Flex your foot as if you’re standing on the floor.

    If you feel discomfort in your lower back, don’t raise your leg as high. Use a lighter weight if you have trouble lifting your leg.

  4. Exhaling to a count of four, unbend your knee and bring your leg back to the starting position.

Let your breathing guide you. Slowly move your foot upward as you inhale; move it back down slowly as you exhale. Count to four as you complete each inhale and exhale.

Don’t push with your arms or bend your elbows. Use them only for stability and maintaining your balance. Don’t sag as you do this exercise.

Do this exercise six to eight times with each leg, pause to rest, and then do it six to eight more times with each leg.