3 PiYo Moves to Build Strength and Improve Mobility
By Rebecca Gutierrez
Putting in the time, but not seeing the results you want from your current workout program? It might be time to focus on building greater mobility with PiYo, a dynamic blend of Pilates and yoga designed to help you slim down and sculpt lean, sexy muscles as you increase your range of motion in key areas of your body.
“As you develop strength through more complete ranges of motion, you’ll begin to iron out muscle imbalances, lift more weight, improve your posture, harness more power, boost your stability, move more efficiently, and decrease your risk of injury,” says Trevor Thieme, C.S.C.S., Beachbody’s Fitness and Nutrition Content Manager. “Mobility is the cornerstone of true fitness, and PiYo can help you build it.”
Try the PiYo moves below to start improving your mobility today. The more often you do them, the stronger, leaner, and more mobile you’ll become. Want to try the full program? Visit Beachbody On Demand for streaming access to every workout. And for exclusive tips and advice from PiYo’s creator — celebrity trainer Chalene Johnson — be sure to check out our PiYo Summer Squad group on Facebook. Beachbody may even contact you for an opportunity to be interviewed about your PiYo experience and appear in a PiYo infomercial!
Beast Kick Through
Don’t be intimidated by the name; once you get the hang of this move, you’ll quickly start to build total-body balance, coordination, mobility, and strength — especially in your hips, core, and shoulders.
How to do it: Assume a bear crawl position with your back flat, your knees bent, and your palms and balls of your feet on the floor. Pivot on your right foot as you lift your right arm, rotate your chest toward the ceiling, and kick your left foot out to your right. Reverse the movement to return to the starting position. That’s one rep. Repeat on your other side. Continue alternating sides with each rep. Do three sets of 10 reps.
This signature PiYo move will boost your heart rate, open your hips, and help release tension throughout your upper body.
How to do it: Stand with your feet wider than shoulder-width apart, knees bent slightly, and toes angled outward. Raise your arms to your sides with your elbows bent, squeezing your shoulder blades together. This is the starting position. Simultaneously squat down and fold forward with your torso, arcing your arms above your head and crossing your wrists as you reach between your legs with your hands. Reverse the movement to return to the starting position, and then immediately drop down into a squat. Now transition back into the forward fold. Continue without pausing for 30 seconds. Repeat three times total.
Take a cue from your yogi friends and get into downward facing dog to gently stretch your hamstrings and calves.
How to do it: Assume a pushup position with your body straight and your hands in line with, but slightly wider than, your shoulders. Raise your hips and push your heels to the floor so that your body forms an inverted V. Pause, then return to the starting position. Do 3 sets of 10 reps.