There’s a brand new way to sculpt and
strengthen your body while putting your busy mind at ease.
Fitness crazes come and go, but if you’re
looking for a workout that really ramps up the results, the Nalini Method
offers serious gains. Already a huge hit Stateside, this intense routine –
incorporating free weights with yoga, Pilates work and moves on the ballet
barre is poised to become one of the next big things in fitness.
Developed in New York (where else?) by
fitness pro Rupa Mehta, the Nalini Method (named after Rupa’s mum), is a
challenging combination of Eastern and Western practices. ‘It fuses mental and
physical conditioning for a total-body and mind workout, ’ says Rupa. And it
delivers noticeable results in a matter of sessions.
The premise is pretty simple: there’s no
need for fancy kit or expensive machinery, this is a no-frills workout with
minimal equipment – a medicine ball, yoga mat, dumbbells and a chair will do.
Weights are kept low (beginners start on a tiny 1kg with advanced levels using
up to 5kg) and reps are high to work your muscles to fatigue.
The focus is on enhancing flexibility and
balance and improving your endurance and energy, while sculpting a dancer’s
physique. The exercises focus on the whole body, with planks, press-ups and
wall squats as well as upper-body moves involving plenty of free weights, to
tighten and tone up.
Physical benefits aside, it’s the emotional
aspect that sets this workout apart. Much like the philosophical principles
behind yoga, the Nalini Method encompasses emotional reflection connecting the
body, mind and spirit through breathing techniques and calming poses.
‘Physical and emotional weight go hand in
hand and by achieving balance with both, you can live your happiest and
healthiest life,’ Rupa explains.
Want to give Nalini a go? Perform these
moves in a circuit two to three times a week to de-stress your mind and sculpt
and slim your whole body.
Kit You’ll Need
·
2 x 1-5kg dumbbells
·
2 x 1.5kg ankle weights
·
Chair
·
Medicine ball
Field Goal
Area trained: Shoulders
Field
goal
Technique
Holding a dumbbell in each hand, raise your
arms to shoulder height, bending your elbows to 90 degrees, palms facing
forward.
Keeping your chest open, core tight and
elbows back, press up to the ceiling and then back down to the starting
position.
Beginner: 20 reps, using 1-2kg
Intermediate : 20 reps, using 2-3kg
Advanced: 20 reps and 20 small pulses,
using 4-5kg
Safety Tip
If you feel tension in your neck or back,
switch to lighter weights
Bottom Tuck
Areas trained: Bottom, calves
Areas
trained: Bottom, calves
Technique
Lie on your back on a mat and place two
weights on your hip bones, holding them firmly in place with your hands.
Bend your knees, placing your feet flat on
the floor.
Lift your bottom, pulling your pelvis up
and keeping your shoulders on the floor, then lower back towards the floor.
Beginner: 1 x 20 reps, using 1.5kg
dumbbells Intermediate: 1 x 20 reps using 2-3kg dumbbells; hold the last rep
for 3 secs
Advanced: 1 x 20 reps using 4-5kg
dumbbells, rising onto the balls of your feet; hold the last rep for 10 secs
Safety Tip
Make the movement small and isolated to
target your bottom effectively
