Скачать или смотреть COMPRESSION WORKOUT (Beginner-Friendly Calisthenics)

Beginners Compression Workout 🌸

Think press handstands and floats are just for advanced yogis? Not true.

It all starts with compression—and this beginner workout will help you build it, one rep at a time.

✨Suggestions: Work up to 9–15 reps for 2–3 sets, depending on your strength and energy. Go slow, stay mindful, and focus on form and alignment at every stage of the movement.
Building control this way will help you progress faster—and far more safely.

1. Straddle Leg Lifts: Sit in a straddle, hands pressing into the ground. Engage your core, lift through the spine. Lift one leg in and out. Repeat on the other leg. For a challenge, do both legs at the same time. Keep your chest lifted and spine long. Start small—only lift as high as you can without collapsing the chest. Lower with control.

2. Dolphin Inchworms: Start in forearm plank. Engage your core and press through the arms. Walk your feet toward your elbows into Dolphin (bend knees if needed, rise to toes if possible). Keep a hollow belly and active shoulders. Inchworm back to plank without arching the back. ✨ Beginner: Just hold forearm plank, or walk feet halfway in.

3. Kneeling Tolasana Prep
From kneeling, place hands beside hips (or on blocks). Press down, round the spine, and lift through the heart and belly. Engage your core and float the hips up. Push through your arms, shoulders away from ears. Gaze forward or down.

4. Beginner Floats: From a deep forward fold, press palms into the floor. Engage your core and shift your weight forward, stacking shoulders over wrists. Keep arms strong and hop (& eventually try to float) your feet just a few inches forward across the mat. Use breath and control.

5. Boat Snaps: Sit tall, legs extended. Lean back, lift feet (knees bent). Hug knees in and curl
forward, then extend into a hollow-body hold. Core stays tight throughout. ✨ Support: Keep hands down. ✨ Challenge: Try straight legs if back stays engaged.

*Always check with your healthcare provider before starting any exercise program, to ensure it’s appropriate for you, your body, and your unique situation.

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