Health & Fitness

Try This: The energizing tabletop lever

Fitness

Are you having trouble starting your engine in the morning? This move, called the tabletop lever and derived from the Five Tibetans, a series of exercises used by monks or lamas for more than 2,500 years, helps to energize and strengthen your entire body in about the same time it takes to pour a cup of coffee.

What it does

Demonstrated by Jennifer Kries, who uses it in her "Hot Body Cool Mind" DVD series, this move is an important multi-tasker, sculpting the muscles of the shoulders, arms and back, while toning the glutes, hamstrings, calves and core. It also improves your posture and joint mobility, Kries says, and leaves you feeling radiant.

What to do

Start seated with your back straight, hands planted at the sides of your hips and legs straight out in front of you with feet flexed, hip-width apart. Inhale deeply and press your hips up to a tabletop position, with eyes gazing up at the ceiling, neck in line with your back.

Make sure you are pressing strongly against the floor with your hands and feet and pulling your navel to your spine to protect your back. Quickly and forcefully exhale at the top and pull your body down and back to the starting position, tailbone just grazing the floor until your buttocks are seated just behind your hands. Without pausing, immediately repeat the move; inhaling and pushing back up to the tabletop position. Do this exercise quickly in a steady unbroken rhythm.

How many

Start with seven repetitions of the up-and-back sequence, and work up to as many as 21 as you gain strength and stamina.

health@latimes.com

Copyright © 2014, Los Angeles Times
Related Content
Fitness
  • Try This!
    Try This!

    .galleryModule { border-bottom: 1px dotted #dddddd; padding-bottom: 10px; } .galleryModule .thumbnail { background-color: #F2F2F2; padding: 10px; margin: 0px 15px 5px 0px; } .mainPhoto { display: none; } .description a { color: #2262cc; } Exercises and homemade products

  • Try This!
    Try This!
  • Try This: The wood chop with leg swing
    Try This: The wood chop with leg swing

    Whittle your waist with this move, which uses the arms and legs as levers to up the abdominal burn and strengthen your back. Amy Dixon, personal trainer and head of group fitness at Equinox Santa Monica, uses the wood chop with leg swing in her "Give Me 10: Core Cuts" DVD. It's a...

  • Try This! The powerful warrior three squat
    Try This! The powerful warrior three squat

    Too many athletes ignore yoga, thinking it's solely about flexibility and relaxation. This move, the warrior three squat, proves it's also a powerful tool for building strength. It's also a good move for travelers to remember, so they can stay fit on the road using just their...

  • Gear: New tech can make for happier trails
    Gear: New tech can make for happier trails

    When the weather cools off (we hope) this fall, the active man and woman will hit the trail. Whether you hike, bike, run or bird-watch, carry a giant backpack or a pocket-sized water bottle, push your heart rate to the limit or barely break a sweat, the items below will add to the fun...

  • Ekata is a Western-fitness, Eastern-philosophy, no-TV club
    Ekata is a Western-fitness, Eastern-philosophy, no-TV club

    A group of elementary school kids sat cross-legged on the floor, their eyes shut tight, listening to their teacher: How was their day at school? What were they feeling? Could they take a moment to breathe and check in with themselves?

  • Broga Yoga, Detox Retox and more put guys' twists on yoga
    Broga Yoga, Detox Retox and more put guys' twists on yoga

    Part of the ever-growing fraternal culture of "brohood," an increasing male demand for yoga (possibly driven in part by pro basketball player advocates such as LeBron James, Blake Griffin, Kevin Durant, Kevin Love, Kareem Abdul-Jabbar and Shaquille O'Neal) has spawned a new...

  • Opera singer Eric Jordan sings his way through stroke recovery process
    Opera singer Eric Jordan sings his way through stroke recovery process

    One early morning in September 2012, Eric Jordan was awakened by the cries of his 20-month-old son — and that kept him from dying in his sleep. As he tried to go to his child, Jordan fell to the floor, paralyzed. The opera singer would soon learn that he had undergone a severe stroke...

Comments
Loading