The Posterior Oblique Sling...why it is a vital functional fascial line for daily life, not to mention most sports.
NO. 4 AND FINAL OF OUR TOP 4 AB EXERCISES: FITBALL OR TRX JACKNIFE AND/OR PIKE
Jackknife and Pike on a fitball or TRX. A great ab and core exercise for hitting the abs hard!
Want to train your ABS in an efficient, functional way?
As mentioned in the previous Sit-up posts, you all know (unlike most personal trainers), I am no fan of traditional sit-ups. So here is the fourth and final of 4 alternatives that will hit your abs hard and give you that burn that you probably desire. As well as increase the function of your core area if done correctly.
No. 4 in our Top 4 ab exercises
4. TRX or Fitball Jackknife/Pike:
This is really two in one as the pike is a good progression from the Jackknife!
Using either a fitball or a TRX for the Jackknife.
Hands on floor in a pushup position with shins and ankles on fitball (or feet into TRX straps). Push your hands away from the floor to activate your shoulders, gently push your ankles into the ball and drive your knees towards your elbows. Make sure you brace your core and don't let your pelvis sag down or raise up too much. Keep your shoulders stable so there is no movement through them.
The pike is very similar but instead of bending the knees, keep them straight, push your feet into the fitball or straps and reach your butt towards the ceiling, whilst still pushing your hands away from the ground. Keep your neck neutral, I could probably have tucked my chin in a little bit more in this video.
Only lift your hips as high as is comfortable. Mine go pretty high but start by getting used to the movement first and making sure you’re moving through your hips and not your lower back.
These are both quite advanced moves so please only attempt if you have relatively good stability and strength.
Otherwise, give it a go! :-)
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NO. 3 OF OUR TOP 4 AB EXERCISES: STIR THE POT OR A FITBALL PLANK REGRESSION
Want to train your ABS in an efficient, functional way?
As mentioned in the previous Sit-up posts, you all know (unlike most personal trainers), I am no fan of traditional sit-ups. So here is the third of 4 alternatives that will hit your abs hard and give you that burn that you probably desire. As well as increase the function of your core area if done correctly.
No. 3 in our top 4 ab exercises
3. STIR THE POT:
This is a killer exercise for your abs and core!
Find a fitball, assume the plank position with a wide stance at the feet to begin with as this will be more manageable at first. Elbows on the ball but aim them to be just underneath the shoulders and about shoulder width apart.
SQUEEZE your gluts, PUSH your elbows into the ball to lift your body away from it. Make sure your butt isn't sticking in the air or lagging towards the ground (think good plank position).
If this is challenging enough then just start with a plank hold and work your way up to achieving 60seconds. Once this is manageable only then attempt the STIR THE POT.
Now you are ready to begin...whilst maintaining as close to zero movement through your torso as possible, gently make small circles with your elbows. Aim for around 6-8reps one way and then repeat the other way. You can then build on the reps as you get stronger or go for time instead.
This is a great exercise for training your abdominal region to stabilise your pelvis and lower back. If you find your pelvis is rotating with this exercise and you are struggling to control it then maybe go back to the pallof press for a while as it may be a sign that your obliques are not in good working order.
Give it a go and let me know what you think.
LEARN HOW TO TRAIN SMART!
JOIN US AND TRAIN ONLINE USING OUR VERSATILE APP!
YOU WILL LEARN THE FUNDAMENTALS OF MOVEMENT AND HOW TO EXERCISE SMART.
PROGRAMS THOUGHTFULLY PUT TOGETHER BY A PHYSIOTHERAPIST QUALIFIED PERSONAL TRAINER.
GETTING YOU ON THE ROAD TO FITNESS SAFELY AND EFFECTIVELY!
NO. 2 OF OUR TOP 4 AB EXERCISES: FITBALL ROLLOUT OR TRX ROLLOUT
Fitball and TRX rollout exercise. A great way to functionally train your abs and improve core stability!
Want to train your ABS in an efficient, functional way?
As mentioned in the previous Sit-up post, you all know (unlike most personal trainers), I am no fan of traditional sit-ups. So here is the second of 4 alternatives that will hit your abs hard and give you that burn that you probably desire. As well as increase the function of your core area if done correctly.
No. 2 in our top 4 ab exercises
2. ROLLOUTS:
A great way to train your abdominals and work on core stability.
Using either a fitball or a TRX, kneel down, if using a fitball then place your hands on the ball about a foot or two in front of you. If using a TRX then grip the TRX about hip level. Slowly reach out (either rolling the ball out or letting the TRX push forward) whilst locking out your hips (you should feel your gluts & abs engage) so your knees; hips; shoulders are in a straight line.
Only go as far as you can without feeling any discomfort in your back, if you do, then back off a bit. Don't think you have to rollout all the way, start small and progress. You should be feeling it in your abdominal region.
Roll out and then back again for 1 rep, see how you go with the reps to determine where to start...don't push it at first though, only do what is comfortable and build on that. I'd suggest holding a good breath on the way out and breathing out as you come back to the start position.
Give it a go! :-)
LEARN HOW TO TRAIN SMART!
JOIN US AND TRAIN ONLINE USING OUR VERSATILE APP!
YOU WILL LEARN THE FUNDAMENTALS OF MOVEMENT AND HOW TO EXERCISE SMART.
PROGRAMS THOUGHTFULLY PUT TOGETHER BY A PHYSIOTHERAPIST QUALIFIED PERSONAL TRAINER.
GETTING YOU ON THE ROAD TO FITNESS SAFELY AND EFFECTIVELY!
1 OF OUR TOP 4 AB EXERCISES: PALLOF PRESS
A great exercise for oblique function!
As promised from our previous post, here is the first of four of our top abdominal exercises that won't harm your lower back.
Want to train your ABS in an efficient, functional way?
As mentioned in the previous Sit-up post, you all know (unlike most personal trainers), I am no fan of traditional sit-ups. So here is the first of 4 alternatives that will hit your abs hard and give you that burn that you probably desire. As well as increase the function of your core area if done correctly.
1. PALLOF PRESS:
This is a killer exercise for the OBLIQUES!
Kneel down side on to either a light powerband or a cable (I would start with 10kg and go from there, this is harder than it looks!). You only need a small amount of tension if using the Powerband. Keep your hips locked out and hold the cable/powerband level with the bottom of your sternum. As you breathe out, extend the arms and lockout the elbows. The band/cable will want to pull you across to the attachment, the aim is to not let it, make sure you don't hold your breath or flex the hips, if you do then back off the band a bit or lower the weight.
Once this is manageable then try hold the arms out for a count of 5 seconds whilst still breathing.
LEARN HOW TO TRAIN SMART!
JOIN US AND TRAIN ONLINE USING OUR VERSATILE APP!
YOU WILL LEARN THE FUNDAMENTALS OF MOVEMENT AND HOW TO EXERCISE SMART.
PROGRAMS THOUGHTFULLY PUT TOGETHER BY A PHYSIOTHERAPIST QUALIFIED PERSONAL TRAINER.
GETTING YOU ON THE ROAD TO FITNESS SAFELY AND EFFECTIVELY!
WHAT'S IN A SIT-UP?
A very clever and informative video clip showing the muscles used in sit-ups.
PLEASE NOTE I WOULD NOT RECOMMEND DOING THE FULL SIT-UP VERSION!
So your personal trainer gets you to do sit-ups to "strengthen" your abs and get that six-pack. And you think it's gonna happen...
Think again!
The majority of the population are walking around with dysfunctional abdominal muscles which means that they either have a sequencing problem with the muscles that function to create flexion at the spine and hips or that they have an imbalance in strength/function of these muscles. Or both, which is often the case.
This only leads to one outcome - increased pressure on the lumbar discs
Yip, not a six-pack, not strong abs but more than likely a disc herniation somewhere down the track. It could take weeks/months/years to develop.
I refuse to let any of my clients do sit-ups and refuse to do them myself for the above reasons. There are multiple exercises out there that are heaps more effective than the sit-up in improving abdominal function/strength and they are 100x safer!
The curl up is an acceptable exercise if only your shoulders leave the ground and you exhale as you crunch, think about drawing your lower ribs towards your pelvis. Don't pull on the back of your neck but just support it loosely with your hands.
Even more ideally, I have my favourite Top 4 abdominal exercises I like to use in order to safely and effectively develop a functional central stability system.
if you want to LEARN some great functional ab exercises and HOW TO TRAIN SMART!
JOIN US AND TRAIN ONLINE USING OUR VERSATILE APP!
YOU WILL LEARN THE FUNDAMENTALS OF MOVEMENT.
PROGRAMS THOUGHTFULLY PUT TOGETHER BY A PHYSIOTHERAPIST QUALIFIED PERSONAL TRAINER.
GETTING YOU ON THE ROAD TO FITNESS SAFELY AND EFFECTIVELY!
PROGRESS AT THE STUDIO
A change is as good as a rest they say...
Well, we decided to change up the moov space this week to free up a lot more room in the gym and open it up a bit. Our Hatha Yoga Classes now have a better area to work with and there is a lot more floorspace available for things like crawling; animal flow; farmers carry's; walking lunges etc.
Check out some of our progress pics below...
So there it is...plenty of functional space to be utilised. See you at the Studio!
DON'T STOP MOOVING...
Our bodies were designed for movement. The more we don't move, the more we suffer and become sick.
Find ways in your day to encourage movement, whether it be on a small scale or a larger scale.
If you work from home, try and find different positions to work in, don't just sit all day and don't just stand all day.
- Spend a few minutes down on the floor in different positions with a laptop or book raised on a stool.
- Find a way to raise your work up on something that can encourage you to stand for a while whilst you work.
- Spend some of the day sitting on a fitball and moving your pelvis gently forwards and back/side to side/around in circles.
- Spend some time down on one knee in a hip flexor stretch; switch legs after 10minutes then spend some time down on both knees with hips open.
- If you have to make some phone calls during the day why not go for a walk whilst you are making them.
Challenge your body and your brain throughout the day to encourage a healthy lifestyle.
Go for long walks in nature when you have time after work or on the weekends. Breathe in fresh air and appreciate the beauty of the planet we live on. Leave your mobile phone at home and be in the present moment.
Let's encourage healthy habits for ourselves and our children. Seek movement on a daily basis...
HALF PRICE YOGA IN ADELAIDE CITY
Don't miss out on a Zen-filled February
Come down to moov personal training in Adelaide CBD for our Hatha Yoga Classes run by the lovely Paula Narvaez. Every Monday morning & Tuesday lunchtime join us on the mats for some Hatha Yoga bliss in a beach setting. Just what you need to break up a week of sitting at a desk.