A great movement to help with hip & spine mobility. At moov personal training we use this movement in our classes and find it extremely popular.
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Pregnancy Workout Options - lunge/step
Here are some of the exercises I like to use with my pre / present / post pregnancy clients. Each week I will put up a new short clip of different movements. This is not a prescription of course, each individual is their own case.
Some things to consider when exercising during pregnancy are:
- your exercise & fitness levels pre-pregnancy
- your current state of well-being during the pregnancy
- what stage of the pregnancy you are at
- whether or not you have any pre-existing or pregnancy related health issues
- how you feel on the day of exercise
All of the above factors affect the type of exercise you would do on that day.
The 3rd movement is the LUNGE/STEP. Building lower body strength is important for many reasons:
- improving fitness climbing stairs
- enabling you to pick things up off the floor and to get yourself up off the floor if needed
- improving your walking fitness
Above is a short clip of different versions of LUNGING/STEPPING. Aim to lower your back knee down towards the ground when lunging, keeping your torso upright and achieving 90 degree angles at the hips and knees.
Mastering the Turkish Get Up
Are you familiar with the Turkish Get Up?
(if not, I'd recommend reading this article about the many benefits of the Get Up (http://www.strongfirst.com/the-forgotten-benefits-of-the-turkish-get-up/comment-page-1/#comments)
- Is this a movement you have tried but failed dismally?
- Is it a movement you have never seen or heard of before?
- Is it a movement you do regularly but just not sure if you’re doing it right?
- Is it a movement you have tried but you always get STUCK or experience PAIN at a certain phase?
- Is it something that you have seen someone do and thought “there is NO WAY I would be able to do that”
…Weeeellllll, THERE IS!
At MOOV we teach clients how to break down the Turkish Get Up (TGU) starting with just their body weight if needed and progress them at THEIR own pace. There is a lot to this movement that doesn’t really meet the eye and it translates over amazingly well to life. We have seen many clients on Day One unable to get from the lying down position to their elbow who now do full TGU’s with added load.
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#turkishgetup #stability #mobility #movement #strength #moovwithus
Pregnancy Workout Options - PRESS
Here are some of the exercises I like to use with my pre / present / post pregnancy clients. Each week I will put up a new short clip of different movements. This is not a prescription of course, each individual is their own case.
Some things to consider when exercising during pregnancy are:
- your exercise & fitness levels pre-pregnancy
- your current state of well-being during the pregnancy
- what stage of the pregnancy you are at
- whether or not you have any pre-existing or pregnancy related health issues
- how you feel on the day of exercise
All of the above factors affect the type of exercise you would do on that day.
The 2nd movement is the PRESS. Building strength in the press is important for many reasons. As you reach the last few weeks of pregnancy getting out of bed can be a lot more challenging and requires the strength to push yourself into an upright position. Once baby is born there will be times when you'll need to push open heavy doors whilst negotiating a pram and possibly a 2nd child on one hip too. Developing arm strength in general is hugely important for all the lifting required of baba / pram / bags etc.
Above is a short clip of different versions of PRESSING. Always maintaining a strong plank position and breathing out as you press.
Pregnancy Workout Options - SQUAT
Here are some of the exercises I like to use with my pre / present / post pregnancy clients. Each week I will put up a new short clip of different exercises. This is not a prescription of course, each individual is their own case.
Some things to consider when exercising during pregnancy are:
- your exercise & fitness levels pre-pregnancy
- your current state of well-being during the pregnancy
- what stage of the pregnancy you are at
- whether or not you have any pre-existing or pregnancy related health issues
- how you feel on the day of exercise
All of the above factors affect the type of exercise you would do on that day.
The first exercise is the SQUAT. Squatting is the best exercise you could do before, during and after pregnancy. When focussing on your breathing technique it is a great exercise to encourage better functioning of your core muscles and of course to work on strengthening your legs and butt.
Below is a short clip of 3 versions of squats, each at a different level of intensity. When doing squats under load you need to make sure you maintain good Intra-Abdominal Pressure, this can be done by taking a sharp diaphragmatic breath in through your nose and holding it whilst you descend into the squat, as you are about to push out of the squat you want to let out a short Tsssss sound (with your tongue on the roof of your mouth and your teeth together gently, not clenched) and slowly continue to exhale as you come back up to standing. Repeat with another inhale before you squat down.
THE MYTH OF "CORE STRENGTHENING"!
I wanted to bring attention to a phrase that is very much overused & misunderstood in the fitness & wellbeing industry:
"CORE STRENGTH"!
There is no such thing as "core strength". What most trainers are trying to refer to is EFFICIENT CORE SEQUENCING AND FUNCTION. Unfortunately not everyone has the knowledge to have a real understanding of what this is. And therefore the vast majority of trainers put their clients on fitballs; force them to plank; get them attempting multiple manoeuvres whilst balancing on a bosu all in the name of "core strength".
Now I'm not condoning these movements altogether BUT...
...The problem here is that if an individual who has inefficient core function does these exercises they are more likely causing harm than good. If someone has an inefficient core to begin with, no amount of "core strengthening" is going to fix that. You can't out-train an inefficient core! You are only going to be putting more strain on all the areas that are already under strain due to the inefficient core function.
Did you know just about any exercise can be a "core strengthening exercise" if done with good core sequencing (squatting/deadlifts/ lunges/pullups etc)? Your core muscles are the first thing to activate when you move at all. Lifting your arm off your lap before you reach for a cup of tea activates your core. Picking up your foot off the floor in a seated position activates your core. Breathing activates your core.
Achieving efficient core function is going back to extreme basics i.e. breathing technique as well as a series of very "back to basics" core sequencing exercises. It is also very important to know where the dysfunction lies in an individual to begin with, there are many core muscles in the body all working together for different purposes.
If you are looking to get a better functioning core musculature, and particularly if you are experiencing pain, please think twice before signing up to just any "core strengthening" programme or class. You should be getting individual attention!
LEARN some great core stability exercise routines and HOW TO TRAIN SMART!
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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!
Want to Know What's in a Kettlebell Swing?
The Pistol Squat
The pistol squat is a great bodyweight skill to challenge balance; coordination; flexibility & strength. It also never lies and will show up any asymmetries in the lower complex.
I have been re-visiting pistol squats (this video was taken a couple of months ago) after neglecting them for quite some time. I had to first work them off the bench to warm up into the movement before getting back into full depth. They still need a fair bit of greasing but if pistol squats are a goal for you I would make sure that you first have the necessary mobility (or start working to improve what you have) and work your strength in a regular squat in addition to exploring the pistol squat. I like the use of a bench as a regression as you get some feedback of your depth and still ensuring you are gradually working depth within a strong foundation through the foot.
There are many ways to work your pistol squat, here is a great article from GMB with their view on how to work a pistol squat, with advice on regressions and progressions.
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!
