The Body Whisperer’s Fat-Flushing Workout
Structural integration and alignment specialist Lauren Roxburgh—author of Taller, Slimmer, Younger—consistently comes up with new (blessedly simple) foam-rolling routines that keep her clients long and lean. In a month notorious for fad diets and Hail Mary exercise attempts (read more about why neither are great for you, or effective against weight loss resistance, here), Roxburgh reminds us that we don’t have to push ourselves to the brink of exhaustion, or even commit to countless hours at the gym to look and feel our best. Here, she shares her essential routine: a series of body-toning foam-rolling routines, plus, low-impact, fat-burning rebounding moves for inner and outer health benefits. Not to mention, you can get all it done in 20-30 minutes.
The R & R Fat-Flushing Workout
Many of my clients feel the need to kick-start the New Year with a detox and potentially lose extra pounds from fun holiday overindulging. Here’s the thing: Neither a New-Year detox nor a weight-loss program means you have to starve yourself or go mad on calorie-burning spin classes or circuit workouts. In the sixteen years I’ve spent years working with clients, I’ve learned that looking and feeling your best, losing weight, and more importantly keeping the weight off, is all about sustainability and enjoyment. This is true, though, regardless of whether weight loss, or feeling good at your current weight, is your goal: You want to find a way of living, eating, and exercising that works for you and your lifestyle—and one that you can stick to and actually enjoy. Crash diets or fasts just don’t work for most of us in the long-term—we might lose some weight, but it pretty quickly goes back on. Likewise, embarking on an intense workout regime can be great for a while, but pretty soon we’re over it—or, worse, we end up injured.
There is a better way, and I call it the R & R detoxifying and fat-flushing workout—a less stressful, yet highly effective routine that combines (foam) rolling and rebounding (on a mini trampoline). It’s all about quality movement; quick, fun, and easy. You’ll find it jumpstarts your metabolism and strengthens your core.
Why foam rolling? The humble roller is capable of far more than just massaging sore muscles—in fact the roller is a total-body workout tool that can actually mimic many of the moves on the Pilates Reformer. Used correctly, the foam roller can help smooth out your fascia (the thin layer of connective tissue that lies under the skin and wraps the entire body, as well as each individual muscle and organ). Also when used correctly, the roller boosts circulation and lubricates your fascia, which makes your skin feel more supple, toned, and youthful. I recommend a medium-density foam roller—I developed one that suits nearly everyone (and is not painful to use), with raised bumps that further boost circulation and get the lymphatic system going.
When you combine rolling with another one of my go-to’s—the rebounder—you’ve got a one-two punch for de-stressing and improving total body strength and tone. The rebounder is basically a small trampoline that you simply bounce on, but it’s a remarkable tool for both body and mind—and also for weight loss when done consistently. It’s low impact so it’s easier on joints and muscles. What else? It lifts and tones the deep core and tush and boosts circulation.
For me, the biggest advantage of the R & R fat-flushing workout is that it’s enjoyable, doesn’t take up a lot of time, and you can do it at home—all of which increases the chances that you’ll stick to it. Just 20-30 minutes on your roller and rebounder, and your workout is done. You’ll not only look and move better, you’ll actually feel better.
As with any exercise, listen to your body when you’re rolling/rebounding. To enhance your results: hydrate, eat healthy, clean whole foods, and get plenty of good-quality rest to help your body do its detox work.
Below are some rolling and rebounding moves, plus brand-new videos, to get you started at home. If you’re ready to get stronger in all the right places, lean out, flush fat and stress—and of course you’ll look and feel amazing in 2017—aim to do an R & R workout for 20-30 minutes, five days a week, for a few months and you WILL see and feel a huge difference!
To achieve the best results, start with the rolling moves to break up the density of your connective tissue and boost circulation. Take your time, be present in your body and breath, decompress your joints and feel your muscles connect. Then move to the rebounding moves.
For a 20-minute workout, go through the rolling sequence twice, and then the rebounding sequence twice-through, too.
The Rolling Moves
Repeat movement 10-15 times.
INVERTED LEG SERIES
Repeat the series 10 times.
Repeat move 20 times (alternating crossed leg).
Repeat move 10 times.
The Rebounding Moves
Do each bounce move for 1 minute.
THE HEALTH BOUNCE
BALLERINA JUMPING HACKS
ARM FLUSH BOUNCE
LATERAL LUNGE BOUNCE
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Related: Foam Rolling Exercises