🚨4 brutally challenging core exercises to add to your workouts....
1️⃣ Ab wheel band resisted roll out
Make sure your hips and shoulders are aligned, engage your glutes, keep your chin "packed" and exhale at the end of the repetition as this keeps your rib cage down and abs engaged more. Only go as low as you can while maintaining good posture and positions. One the way up pull the wheel towards you with extended arms. Keep a smooth and controlled tempo. ⠀⠀
2️⃣ Extended Plank Single Arm Single Leg DB Row Hold
Set up the position by walking out of a push up with extended arms. Lift one arm and leg up and push the hand and foot that are on the ground into the floor actively to create tension. Once you have stability, slowly row the DB into a row position and hold it there for the allotted time. These are brutal!
3️⃣ Landmine Hollow Hold Press
Go into a upright hollow hold position by and point your toes while keeping them off the ground, shortening the abs while having that curved position. Keep tension from head to toe while pressing the landmine and not losing tension.
4️⃣ Band Res. Single Leg Elevated Bridge
—————————- Set up a box to elevated your feet on and have a band set up behind you that you can pull with straight arms to engage your lats and abs. From there do an elevated single leg bridge without losing tension and pulling the band actively - you can do marching or alternating reps here. Make sure you drive the opposing knee to the chest actively as well. ⠀⠀
Plug these into your training sessions and let me know how it goes 🔥
These ladies are awesome! Here we are getting ready for another event! They help me run @lifebydesign.magazine and help me to keep the ball rolling! .
Sometimes the hardest part about being an entrepreneur is the ‘lonely’ aspect. It’s hard to find people who understand your drive and motivation. That every second counts when you’re building your business and your brand. Having a group of people around me that understand my drive but also can remind me to take a breath when it needs to be done, is soooo priceless! .
I honestly wouldn’t be where I’m at today, financially, emotionally, or anything else really, without the people I have in my life. People like @stephen_delacruz, @j.meim , and @lyndamwest. Thank you all again, for putting up with my crazy and understanding the dream and vision behind Life By Design Magazine. 😍❤️🙏
If you don’t have a team, I recommend you go out and look for your ‘tribe’, get involved with people who will stretch you, grow you, and challenge you to be better than you ever thought you could! 👍
Mix up your core routine with this deadbug variation.
A few weeks back I did a video showing an ISO hold deadbugs. Using a stability ball can be another way to mix it up. I actually personally like using the ball as it challenges me to keep that neutral lumbar spine through. I caught myself a few times wanting to arch so what did I do? Stop and reset. Always remember core exercises QUALITY OVER QUANTITY.
Just like regular iso holds I simultaneously pushed my hand against the ball while trying to bring my knee into the ball toward my chest. Another aspect many neglect is the cervical spine. When doing deadbugs it is important to stay neutral throughout so for most of us we can think “double chin”. Yes, not the most flattering way to think about it but it forces us to resist that urge of wanting to bring the chin forward.
Today I did 3 sets of 3 with each rep being a five second hold (on both sides). Give these a try and let me know what you think!
@fitness1gym @strongfitnessmag @thegirlsgonestrong #core#fit#fitness#prehab#personaltraining#personaltrainer#girlswholift#phoenixfitness#onlinepersonaltraining#scottsdalefitness
It's when I get little messages like this from a client that I realise why I do what I do.
This client had a fair list of issues including feet that were barely working, breathing that was restricted and limiting her career/singing as well as elevated blood pressure that the doc was prescribing meds for.
I corrected a diaphragm and a jaw dysfunction and things really started to look up. AND she can stop taking her pesky meds from the doc as her body is able to breathe fully and downregulate the stress response that was the likely culprit driving her blood pressure up.
The other bonus is her core is no longer inhibited so she can fully recruit it and safely work on those summer abs 💪🏻 Happy days 😊
Remember to mix in a stretch. We spend a least 20 minutes pre lift doing individual mobility work and then up to another 20 minutes post lift working a specific stretches depending on what the lift was. Target your weaker/tighter areas
Un resumen de nuestro aniversario 🤗
1) #ONEfamily 💙
2) La ganadora de los 3 meses @cristiiinsuag 👏
3) La ganadora del wod competitivo @poppemichi , que se llevó un mes gratis, y a la vez, la ganadora de una orden de compra de @johnfishcevicheria! 🐟
4) El ganador del wodsito interno #FernandoDelgado llevando una proteína auspiciada por @natural_esmejor 💪
5) El ganador @jaimemorales0 de una orden de compra de @dolcemomentogye 🍰
6) La ganadora @cristiiinsuag 😁
7) La increíble decoración de @dolcemomentogye 🎂
Gracias a todos por venir y a nuestros auspciantes!
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Day 18 Dwi pada koundinyasana: benefits of this pose are the tightening of the core muscles, specifically you transverse abdominal, the combination of the twist helps to ring out your spine and stimulating your internal organs, this pose also helps to develop strength in your shoulders wrists and arms.
Set your mind to something and focus on it. When you come to a roadblock utilize your ingenuity to either overcome it or go around, even take another path to reach your goal. Remember the journey is where you learn, failure I'd where you grow. Have fun with life and it will also work out for you.
💥The Deep Neck Flexors are very important because they provide stability for the neck. Anterior head carriage or forward head posture typically indicates that the deep neck flexors are dysfunctional and can be a factor leading to neck pain. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
⚡️Also, these muscles are loaded with high muscle spindle density with a high number of mechanoreceptors. Which is why spinal manipulation can be effective in providing feedback and improving function of these muscles when added w/ movement. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
💥The balance between the posterior and anterior deep muscle groups of the neck can ensure optimal centration of the cervical facet joints. A great way to begin is to work on chin tucks. This can be done in the supine position or even standing pushing the back of the head against a yoga ball. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
⚡️The most challenging in my opinion is hovering an inch off of the ground in a retracted position. Also try lifting the head into full retraction, and slowly lowering. I also like to add theraband resisted chin tucks in eccentric contractions. Instead of performing a bunch of repetitions, perform resisted and hold, or try to slowly lower against the band like in the video.
#Chest and #core finisher today. #trx rollout to Chest fly!! 15 days no refined sugars, sleeping and feeling great!!! Sometimes #lifestyle changes are necessary even for the #teacher !! We all are working on ourselves stop in if you need some #help !! Have a great week and ya already know #CoachBubbaLovesYa !!!
(🇧🇷 nos comentários) .
👉 El debate entre abdominales tradicionales (crunch) y planchas como el “mejor ejercicio para los abdominales” actualmente es bastante popular habiendo defensores de ambas estrategias
👉 El debate gira en torno de tres elementos, cual tipo de ejercicio:
✅Es mas “seguro” para la columna. .
✅Trabaja más los musculos
✅Es mas funcional (es decir, está mas próximo del uso “real” del musculo)
👉 Primero, hay que decir que, los dos tipos de ejercicio puden hacerse “mal” ⚠️y perjudicar la salud de la columna. Tipicamente los “crunch” tienden a forzar las cervicales mientras que una falta de fuerza y técnica en las panchas repercute en las lumbares.
👉 En las versiones más simples de ambos ejercicios, las planchas demandan un mayor esfuerzo. Por lo que ello explica el uso de los crunch entre quienes se inician en el ejercicio. Pero ambos ejercicios tienen multiple versiones y variaciones para aumentar su dificultad, pasado ese punto inicial
👉 La funcionalidad tiene que ver con la idea de que el abdomen trabaja principalmente como estabilizador (es decir, isométricamente) del resto del cuerpo, permitiendo diversos movimientos. En este sentido las planchas se aproximan más a esa idea. Sin embargo, la mayor parte de los deportes ⛹🏿♀️🏋🏼♀️combinan las funciones de estabilidad con las de movimiento, por lo que ejercicios que combinen fuerza isométrica e isotónica (movimiento) serian mas funcionales! .
👉 Personalmente creo que combinar distintos ejercicios y tipos de fuerza es la mejor forma de desarrollar lo mas completamente posible los abdominales💪🏽. De hecho, existen variaciones de planchas que incluyen movimientos de columna y versiones del crunch isométricas (en los próximos días compartiré un video con diferentes versiones de “plnchas dinámicas” para que se entienda mejor este punto! :d)
(⛔️Mas adelante volveremos con este tema que genera bastante polémica)
Ref📚: ncbi.nlm.nih.gov/pmc/articles/PMC1332101/ (crunch y variaciones) - ncbi.nlm.nih.gov/pubmed/19610550
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Workouts don't have to be difficult to get results! This is one of my favorite ab exercises to do especially when my lower back is a little stiff, the ball provides a little support while still having to engage my core to stabilize myself. I like doing cherry pickers (shown in video) going side, front, side to target not only the upper and middle abs but also to hit the obliques in the process! Use your abs to control the movement and be sure to get a full stretch back each rep for better results! -
Hope you all are enjoying your Monday, be sure to get those workouts in and have a great night everyone!
DID YOU KNOW
Your core is made up of 4 groups of muscles that work together to support the spine and pelvis. The breathing diaphragm, the transverse abdominis (deepest abdominal muscle), the multifidus (muscle in your back) and the pelvic floor all work synergistically as a team in anticipation of your every move. That’s right - they anticipate and prepare you for the task at hand before you even move ! —————