This inverted hip extension with push-up will take you there.
Start in a high plank position (with your legs extended or knees down on the floor). Extend your left leg diagonally toward the ceiling, and then bend your elbows by your sides, lowering your chest to the floor. Push back up and press back, lifting your hips into a 3-Legged Dog (body in an inverted V position). Do 8 to 10 reps, then switch sides and repeat. Complete a total of 3 sets, resting for 30 seconds to 1 minute between each.
“Self-visualization is a great way to increase confidence,” says Beverly Hills–based psychologist Denise Gretchen-Doorly, Ph.D.
For effective sessions, try her technique:
1. Do something relaxing for a few minutes to enter the right mindset.
2. Sit comfortably with your eyes closed in a quiet place—no phones allowed.
3. Envision an ideal scenario (think: your favorite seat in the cycling studio) down to the details, like what you’re wearing. Let yourself feel the emotions that come with it.
“Intentions are like directions for the mind and body,” says Michael Brent DeMaria, Ph.D, a Pensacola, Florida–based psychologist and author of Peace Within. “When you consciously tell yourself where you’re going, you’ll have a more successful workout.”
But be sure to pick something concise: “If it’s too long or the words don’t connect with you strongly, it’s no good,” explains Jonathan Dick, Tier X coach in London and Equinox Fitness Training Institute master instructor.
A cold compress on the back of your neck will actually bring down your core temperature. The proximity to the brain is something your body can perceive very quickly—plus, your head is where most of the heat from your body escapes.
Eucalyptus oil is also known for antioxidant, anti-inflammatory, and antibacterial properties.