Lower Ab Toning.
Inhale to prepare.
Exhale to engage TA (transverse abdominals) and PF (pelvic floor). Once your core is engaged float one leg at a time to table top.
Inhale whilst legs are up.
Exhale to gently take your legs back down, one at a time.
Inhale and rest before doing it again.
Repeat for 6-8 rounds.
Swipe to next exercise.
Start with legs in table top.
Inhale to prepare.
Exhale reaching R leg towards floor, toes to tap.
Inhale to float R leg back to table top.
Exhale reaching L leg down to tap floor.
Inhale float L leg back to table top.
Repeat 6-8 rounds.
Each time you exhale you want to engage your TA and PF. These exercises work your deep and lower core. .
🔸Gain flexibility, mobility, balance & strength with this @balletfit_es exercises🔸
With this routine, that usually we practice at class, you are doing a dynamic stretching while toning your body.
You gain flexibility using a controlled speed and moving a muscle through its entire range of motion around a joint, intentionally using all the muscles involved in moving that joint.
Dynamic stretching is important to increase range of motion, core temperature, and nervous system activity.
Activating or engaging your core is harder than it sounds 🤷🏽♀️. But it can bullet proof your back and make your strength go through the roof. Try this before you lift. 💪
Designed by Dr. Stuart McGill here are 3 exercises to activate that core.
1️⃣Bird dog hold for 10 seconds and brace. 3 times each side.
2️⃣Side bridge hold for 10 seconds and brace. 3 times each side.
3️⃣McGill curl-up tense and hold for 10 seconds, 3 times each side.
You can’t go into the gym and do random 💩 allllll of the time and expect to maximum results.
Yes, do the fun random stuff as long as you have the foundations of a good programme in place that you see progress on 👌🏼
• @bretcontreras1 There’s a reason why strength coaches don’t have their athletes do brand new workouts every day of the month - it’s not effective.
I wish it were true, as going to the gym and choosing a few random exercises on the fly is fun. It’s also not mentally taxing since you don’t have to psyche yourself up for personal records or engage in progressive overload.
Unfortunately, it’s not optimal as doing random workouts doesn’t put increasing amounts of tension on the muscles, which is the key driver of hypertrophy.
This is why your coach likely has you buckling down and performing the same workouts for 3-6 weeks at a time. It’s also why he or she probably doesn’t switch things up drastically every month.
Although it’s not sexy, variations of squats, split squats, deadlifts, hip thrusts, push ups, pull ups, bench press, overhead press, rows, and dips pack the biggest punch and grow your muscles best.
What if your goal is fat loss? Eat at a caloric deficit, consume ample protein, walk a lot, and train the exact same way in the gym so you keep your muscles and lose mostly fat for weight loss. It doesn’t have to be complicated.
Exercise sliding discs give you an intense abdiminal workout and help strengthen your core, they are lightweight and compact, easy and portable to take with you on-the-go.
#ExerciseSlidingDiscs #CoreWorkout#Balance #Exercise#Fun#TrySomethingNew#coresliders#outdoorpromo#promotionalproducts#fitnesspromo#healthylifestyle#gym#bestrong#megapromosolutions
• • •
Senin, 19 Agustus 2019
✏️ LET’S MAKE IT HAPPEN BABES !!! 👯♀️👯♀️👯♀️
“ Grup yang terbentuk dengan tujuan kurang lebih adalah sama seperti wanita dan individu kebanyakan. Hal yang kelihatan nya mudah bagi beberapa kalangan namun banyak tantangan untuk menjadikannya sebagai bagian dari pola hidup kita. Kesempatan besar bagi diri ini untuk kembali bukan hanya memotivasi diri sendiri untuk lebih baik tapi juga dapat berbagi manfaat dan kebahagiaan yang didapat dari pola hidup yang kujalani sekarang. Dan diri ini bersyukur, saya memiliki mereka 😘🥰🤗,. Bukan hanya sebagai klien, teman, namun juga sahabat untuk saling berbagi, mengerti dan menyayangi. Kita bersama-sama ya berjuang mencapai tujuan kita, menjadi lebih baik, menjadi lebih sehat dan BAHAGIA.
I ❤️ U my Fantastic Six
DEADLIFT PREP 💥
I am a huge advocate of incorporating specific circuits after dynamic mobility to prime and potentiate the body for heavy compounds exercises.
I think it’s hugely important to activate the core, fire up the stabilising muscles and prime the central nervous system to maximise heavy lifts ✅
Here is an example of a deadlift specific routine that I like to perform prior to my deadlifts 🏋🏼♀️
1. Broad jumps x 6
2. Suitcase deadlift x 8 ES
3. Band good mornings x 10
I recommend performing as a circuit for 2-3 rounds. It’s important to fire up the body whilst avoiding pre-fatigue to get the most out of your heavy lifts 🔥
I will be sharing more lift specific circuits so keep your eyes peeled! 💪🏼
Hello Fitfam! I’m back!! Been traveling like craaaaazy since May, leaving a few rest days in between where I couldn’t even fit a proper workout. Best trainings I could do are something I’ve been sharing on my insta story which were basically walking, jogging on treadmill or re-doing some of my older workout routines.
This one is a core / glutes workout I shot in Bali. I’ve been doing this set whenever I feel like I don’t even have the energy or time to walk. It’s not a lot, but you can definitely feel it!
Core / Glutes Work:
10 Elbow-to-knee Twist and Pulse
10 Bridge and Crunch
10 Weigthed Bridge and Crunch
10 Boat and Press
20 Hip Drops
REPEAT 3x SET .
Thanks to a bit of inspiration from @karateamstelveen we mixed up our warm up last night. High plank with punches, sit ups with cross jabs, ab roller, low plank with side kick before moving onto our basic karate and Sophie demonstrating her shutouke (knife hand block) #kamaekarate#trainingkids#coreworkout#shutouke
Quotes today 🔥
Let's join with us!!
Book your session now 📲 081386201998
Find us 📍Jl. Kolonel Ahmad Syam Komplek Pertokoan No. 179, Bogor ----------‐-------------------------------------
Here I have my awesome client & national level NPC figure competitor @lpetchlee1 performing a deceptively difficult windmill side plank with the landmine station.
The ability to transmit force & coordinate neuromuscular recruitment between the hips, core, & upper torso is vital for athletic performance as well as heavy strength training. The side windmill plank is one of the few exercises that requires the hips, upper torso, glutes, core, & feet to work together synergistically in one controlled high-tension isometric.
Essentially what you’re doing during the windmill plank is resisting rotation, lateral flexion of the spine, & lateral hip collapse as gravity is attempting to drive your hips towards the floor. To fight these forces you’ll be required to fire the glute medius, internal & obliques transverse abs, & quadratus lumborum muscles.
In fact the windmill plank targets the same muscle groups you’ll commonly see individuals in the gym attempting to stimulate with side bends and core rotational exercises only this time the exercise actually works. In addition to improving functional movement patterns, posture, and spinal positioning, you’ll be strengthening numerous stabilizers from head to toe rather than just isolating one small muscle.
Performing these on the landmine station exponentially increases rotational forces the lifter must resist due to the swiveling nature of the landmine station that wants to rotate with even the slightest form deviation. If you notice from the top view Leslie’s body is perfectly stacked & forms a straight line. Otherwise it’s nearly impossible to complete these.
Learn more about my top 15 windmill planks in full article at LINK IN BIO or copy paste https://www.advancedhumanperformance.com/blog/windmill-side-planks-athletic-performance
The Jackknife on the Ladder Barrel is one of my absolute favourites for training eccentric abdominal strength. I have to move so slowly to maintain control on the descent, and have about 3 good reps before things fall apart, but I love the challenge! Swipe to see the movement. Ps. The set up of the equipment is key to the safely and success of this exercise (like with all of them!), so please don’t try this unless you are with someone who knows what they are doing! 🌟 •