Favourite exercise for _____?

Carli and Carolyn sat down again for another fun chat - this time, about a few of our favorite EXERCISES!

(Including the ever important exercise of resting and being calm).

From where we'd rather be 🌞

1. What is your favourite exercise for BALANCE?

Carli: Single leg/arabesque RDL – stand balancing on one leg, holding a dumbbell with the opposite arm in front of the thigh. Sit the hips back as if being pulled by a rope attached to the waist and allow the knee to bend slightly. Keep your back flat, pointing the lifted leg long until the dumbbell gets to about mid-shin height (or until you feel a stretch through the hamstring). Drive through the heel to push the hips forward and flex the glute, returning to the starting position.

Carolyn: I love combining single leg RDLs with Bulgarian split squats - I learnt this from my previous PT, Sharlee, who was a dream (and a machine). So 1 of each for 8 reps (16 total per leg per set. But you can of course modify if you want to focus on strength - I would take my clients through this set to build muscular endurance and balance more than strength; so mix it up). I usually do this with two dumbbells but you can certainly do it with one. And yes, your math is correct in thinking “dang that’s 48 reps per leg!” You can thank me (or Sharlee) later for those glorious 96 reps. (Keep your foot on a bench behind you in the same position for the single leg RDLs and split squats. Hello glutes.).

2. What is your favourite exercise for BREATH CONTROL?

Carli: Box breathing – breath in for 4, hold for 4, breath out for 4, hold for 4.

Carolyn: Yes! Can I add - by regulating breath, box breathing actually activates your parasympathetic nervous system which counteracts your stress responses. This helps ground your mind, and enhance your focus and clarity; which should reduce your anxiety (or avoid it altogether)! If you ask ChatGPT (which I did), it will tell you: Box breathing encourages mindfulness, allowing individuals to become more aware of their thoughts and feelings in the moment. Practicing this technique regularly can improve emotional resilience, making it a valuable tool for anyone seeking to cultivate inner peace and stability.

Go cultivate that inner peace, you good thing.

Image from Kate Skurat's blog at Calmer, 2023: https://calmerry.com/blog/parenting/teaching-your-kids-square-breathing-while-having-fun/

Carli: I also love the one that’s 3 big deep breaths, making the exhale longer than the inhale and filling the belly rather than the chest (really calms and grounds the nervous system).

Carolyn: My favorite exercise for breath control is an acting exercise (obvs), where you lay on your back with your hand on your stomach, and breath into your stomach (not your chest) and feel your hand raise, then breathe out as slowly as you possibly can with a controlled breath (so ‘hum’ or ‘oooh’ if helpful), then you can also time your exhale to see your improvement (or not, if you’re not as competitive as I am… must be nice). I also love the one where you put a piece of paper against a wall then blow onto it and see how long you can keep it against the wall without it falling/losing your breath. I don’t think I’ve ever actually tried to do that but I saw someone doing it and seemed fun.

3. What is your favourite SRETCH?

Carli: Kneeling hip flexor stretch - kneel on the affecting leg and bend the other leg at 90 degrees in front of you. Straighten the upper body and tuck the hip of the kneeling leg under, pushing forward slightly to deepen the stretch. Hold for 30 secs & repeat on other side.

Carolyn: So just imagine someone proposing to get into that first position, lol. Yes, love that. My favourite stretch is … oh my Lordy thats so hard, I stretch for 10 minutes with my 60 minute group classes and want to keep going for another hour! I honestly think a back bend is my favorite stretch. Then lift each leg one at a time for a little balance challenge (warm up your wrists first!). If you can, do this on a paddle board haha! I did this in California, so when you fell into the water (which I did; a lot) it’s enjoyable! I think if you did this in Melbourne, falling in would be torture (pending the day; it’s actually been soooo nice lately!). Go do it!!

This ^ but here 🌊:

Step one

Step two

4. What is your favourite exercise for CALMING?

Carli: The 5-4-3-2-1 method: Focusing on the 5 senses and naming:

• 5 things I can see

• 4 things I can hear

• 3 things I can feel/touch

• 2 things I can smell

• 1 thing I can taste

Carolyn: I think it depends on the reason that I’m not calm, but usually either blasting “Say No To This” in my car or apartment from Hamilton (always a winner), or going for a walk in nature, either with jazz playing, or no music. Yoga once a week really helps, too. Maybe we should start deep stretch classes at the StretchiFlex?!

5. Last but not least, what are your favourite ways to REST:

Carli: Yoga and stretching! Yin yoga in particular really helps calm my body, release my joints and still my mind from the craziness. That and a good long walk whilst listening to a podcast. If it’s bad weather, then getting in a cozy spot with a cup of tea and my kindle! (aka reading), or making a warm n healthy comfort meal with a friend and watching a rom com on the couch!

Carolyn: What a dream! Honestly, reading is SO helpful for me to rest, but only if I haven’t been working from home all day - in which case more indoor activities might make me go mad! But I had a psychologist years ago that would consistently tell me to just READ! Any book, anywhere. Having someone else’s persective, or even just someone else’s focus, is so calming. I actually currently have about 6 different books on the go, which I don’t recommend at all, haha. But is helpful pending what mood I’m in!

We’d love to know your favourite exercises for balance, breath control, stretching, calming, and resting as a performing artist?! Shoot us an email or DM with your faves.

Happy October! Xx