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Thursday, December 18, 2014

Benefits of side planks




Benefits of Side Plank Exercises  

Side plank exercises target the gluteal muscles, obliques, quadriceps, hamstrings, thigh abductors and adductors. Strengthening these muscles means that your lower back and spine have more support and are better protected from injury caused by back strain and/or sudden movements. Side plank exercises also improve core & lateral strength; this means increased core stability, which translates into a stronger back and minimal soreness.  A secondary benefit, the side plank also builds strength with the shoulder girdles.

Side Plank
Side planks are relatively simple to perform — but they are not easy if you are a beginner with little to no core strength. Start by lying on one side on an exercise mat with both legs straight and stacked one on top of the other.  If that's difficult, keep the knees bent on the floor.  Bend the elbow underneath you and use it to support your upper body by keeping it in line with your shoulder.  Do not press the weight of your shoulder towards floor, keep the shoulder blades elevated away from floor. Keep your hips, spine and neck in alignment throughout. Exhale and engage your abs, lifting your knees and hips away from the floor, keeping the side of your bottom foot in contact with the mat. Pause at the top of the movement, inhale and gently lower yourself back to your starting position. Repeat on both sides.

Sunday, November 23, 2014

The Most Important Muscle In Your Body

Most people in the gym are doing chest, back, biceps, triceps.

Most of the time they neglect the most important muscle; the largest muscle in the body – gluteus, which needs a lot of stimulation to activate and the abdominal muscles, which are the center of everything. This muscle group is known as the core, and I suggest that you should start exercising core regularly.

Not only you will eliminate back pain and improve your posture, but you’ll fix performance in every aspect of training.  Workout for function and appearance will come by itself.







Monday, November 17, 2014

Hard Core

Mastered the plank? Challenge yourself with this one!…Feet up on the bench (or any inclined surface) and elbows on stability ball.

Tuesday, June 17, 2014

Fit Tip of The Day: Post-Workout Snack/Meal



Are you forgetting something?
Be sure to consume both protein and carbohydrates within 30-45 minutes post-workout.  The protein helps repair muscle, while carbohydrates shuttle the protein quickly to the muscle cells.

Friday, June 13, 2014

Lower Back Health

Most adults work and sit more than 4 hours a day in front of their computer causing tight hip flexors, hamstrings and inactive glutes which increases poor posture and lower back pain and tightness.  Now in the age of video games, even kids experience poor posture, tight backs and hamstrings. Your body works as a kinetic chain.  Tight hips and hamstrings will end up pulling your back, weak inactive glutes will not help stabilize your hips and back muscles. 

Try these exercise for 15 minutes a day to improve your lower back health.


Friday, April 25, 2014

Friday Fitness Tip

Change your fitness routine every 4-6 weeks to prevent a workout plateau.  Try adding a new workoout to avoid boredom. Try to add new exercise to your workout to keep your muscles guessing.

Get a program that will best suit you. Everyone is different. If you hate to run, don’t run. If you can’t stand yoga, don’t do it. Do what you enjoy and what works for you.

Set realistic goals. Make sure that your goals and the time frame are achievable and realistic.

Work on those muscles.  Cardio is great and a necessity as well but many avoid working their muscles.  Adding resistance training will increase your metabolism.  Increasing your metabolism will help your burn more calories. Ladie, you will not bulk up and look like the HULK!  Do it!

Be consistent. Consistency and frequency is key.  Take it slow and consistently adding to your workout program.

Variety. Every exercise program should have variety. You can change your workouts & goals to keep you motivated and on the go. Doing this will help you prevent being bored and losing energy physically and mentally.

Be Motivated! Renew that motivation daily.  Most importantly, don't quit!