#corestabilization

MOST RECENT

As I mentioned from my previous post here are my top five favorite core activation movements that I perform before my lifting workouts or sometimes in the morning. After being off from the gym for several weeks, I'm just getting back into it but these have definitely made a difference in my form while lifting and has kept my herniated disc issues at bay. With so many day to day movements originating from your core, having a strong core is essential, especially as we're get older!! Enjoy watching and let me know if you teri any of these movements.
#myfiancesnameisgym #myfavoritethings #topfive #coreactivation #core #preworkout #plank #shouldertaps #halos #birddoghover #shinboxgetups #corestabilization #herniateddisc #sciatica #diastatisrecti #umbilicalhernia #hipmobility #healthylifestyle #fitnesstips #fitadventures #fitnesstipoftheday #videodemo #sharingiscaring

While dealing with a herniated disc and sciatica. I learned these core activation movements from my physical therapist during my prep. These pre workout exercises were essential to my recovery and my lifting tremendously improved in the gym. Ive kept these 5 exercises as a staple before my workouts or even on days when I can't get to the gym. After being out for several weeks due to an inflamed colon. I'm finally getting back into it this week. I'll be posting demos of these movements as well. Stay tuned!

#myfiancesnameisgym #myfavoritethings #topfive #coreactivation #core #preworkout #plank #shouldertaps #halos #birddoghover #shinboxgetups #corestabilization #herniateddisc #sciatica #diastatisrecti #umbilicalhernia #hipmobility #healthylifestyle #fitnesstips #fitadventures #fitnesstipoftheday

The side workout where lateral movements matter.

The abductors and obliques are the focus in this routine, and the side deltoids come close into activation with the use of resistance band.

The medicine ball is meant to keep the legs together with the #adductors activated through the gripping.

While the few muscles named are the main focus, this particular routine actually would not be possible without the synergy from the other muscles mainly #glutes, #quadriceps , #hamstrings, #transverseabdominals #latissimus #reardeltoids #erectusspinae to name a few.

It's a small movement but definitely a huge workout and definitely not for the weak hearted bunch 😁

The main benefit for doing this routine is to enhance the hips stability.

Have a nice weekend everyone, if you happened to try this out, share your experience with me.

#Pilates #Pilatestechnique #gymnastics #acrobatics #calisthenics #yoga #strengthtraining #corestrength #corestabilization #hipsstability #muscles #adduction #sideseries #gofitkl #mimicarey♒ #palaisdupapillon #homeworkout #resistanceband #medicineball

I also worked in the ever so loved Push-Up. 15 medium tempo. I find that when working with most people the push up seems to be the exercise I have to regress the most. Lots of arching the lower, high hips, incorrect hand placement etc .... The push up is a perfect way to test out core stabilization. #PushUp #Corestabilization #ResistanceTraining #Triceps #VerticalLoading #Fitness #Health #Wellness #HealthCoach #Muscles #MomsThatLift #Confidence #Fat #AttackFat #BurnFat #Workout #Fit #GetFit #Core #StabilityBall #Optmodel

This morning I took @zoe_e_dawson Ride or Die class to find out that she is getting a ring on it next weekend!! What a WONDERFUL thing to hear in the morning, and how exciting. (Great class too, with lots of focus on knowing what body parts you’re focusing on with every given exercise.) 💪🏼
On a side note, we also spoke about our core and its important role in stabilizing our body through daily activity as well as exercises we implement at the gym. Pictured are the motions of a great core stabilization workout. 🏋🏼‍♂️
Start with your hands on your shoulders holding a pulley with x desired weight attached. In a lunge position, raise your arms overhead without giving in to falling backwards with your arms, go back up and repeat. I usually do 8-10reps on each side, then rest. ~3-4sets

Check out golf pro @eunyoung_kim_pr working with the Dyna Disc! Perfect to improve core stabilization! Grab yours today at GolfTrainingAids.com @adidasgolf

Currently I am following two 30 day programs from the Darebee website. Back and Core program is one of them. This is a great program to start with since it helps to build and stabilize core muscles. It is suitable for begineers and after completing this you can move to any other workout program with ease. Link: https://darebee.com/programs/back-and-core.html
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#darebeeworkout #30daychallenge #darebeeprogram #darebeefitness #backworkout #corestabilization #absworkout #workoutsets #30dayprogram #fitness #workoutroutine #healthychoices #coreworkout #30dayworkoutchallenge #30dayworkoutplan #beginnerworkout #easyworkout #backandcoreworkout #backandcorestability #backandcorestrength

C O R E. S T A B I L I Z A T I O N.
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☝️This exercise is recommended for my pregnant (1st/2nd Trimester OK), postpartum Mama’s, individuals with low back pain, and anyone is a beginner/intermediate fitness level.
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☝️If your missed my earlier post on Diastasis Recti (DRA) check if out! It goes into detail the Do’s and Don’t of Fitness, activity modifications, and things that could happen if you don’t take care.
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👉🏻For the first core progression I highly recommend perform laying on a foam roll because it gives your brain better feedback on how to properly contract your lower abdominals. This also adds slightly more core challenge. Beginner level is to be performed on the floor without the foam roll.
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‼️Breathing sequence is VERY important throughout both of these progressions.
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Level 1:
1️⃣Start by inhaling.
2️⃣Draw belly in and towards your spine as your exhale.
3️⃣Repeat. X15 reps hold for 5 seconds
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Level 2:
1️⃣Start by inhaling.
2️⃣Draw belly in and towards your spine as you exhale.
3️⃣Hold that contraction and keep breathing as you alternate lifting up 1 leg at a time.
4️⃣Repeat x 15 hold for 5 seconds.
ADD: Alternating hand to opposite knee
Repeat: x 15 each hold for 5 secs
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Level 3:
1️⃣Start by inhaling.
2️⃣Draw belly in and towards your spine as you exhale.
3️⃣Hold that contraction and keep breathing as you perform a bridge.
4️⃣Repeat: x 15 each hold for 5 secs.
ADD: Hold bridge and alternate lifting 1 leg at a time while breathing.
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👍It’s never to late to start strengthening no matter who you are. This is a great exercise to get your started!
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✅Check out the second level core progression for tomorrow’s exercise video post!
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✨3 week count down toward competing in my first NPC fitness Bikini Show on August 25, 2018! Come check out my progress so far @mind.matter.fitness.
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#wellness #Dpt #wellnessblogger #mindfulness #fitnessblogger #npcbikini #fitnessgirl #fitnessfreak #fitnessmotivation #fitnessjourney #fitnessgoals2018 #movementspecialist #beyou #beyourself #doyou #vibes #shine #shineyourspirit #physicaltherapist #npcathlete #athlete #athleteforlife #mindmatterfitness

ANTI-CHAOS INVERTED ROW---------
Want to learn how to master your bodyweight exercises such as pushups, inverted rows, dips, and pullups? Try incorporating the anti-chaos barbell band method as I show in this video and as I highlight in my article (link in bio). This anti-chaos band method is one of the most challenging protocols I've ever used as it requires unbelievably strict mechanics and smooth form otherwise your body will literally begin to bounce and oscillate out of control.  As previously mentioned, the anti-chaos band method can be applied to a number of bodyweight movements including rows.
In fact, the inverted row performed in this fashion is unbelievably intense as the entire posterior chain from head to toe including the upper back, lats, rear delts, neck, glutes, hamstrings, biceps, and grip get absolutely pummeled.  Performing them in a single arm fashion as shown in this video not only exponentially magnifies the overload effect to the upper back, but your entire core musculature will be forced to work overtime to resist rotation and maintain semi-neutral alignment.  As a result this is one of the single most effective exercises for improving posture and spinal alignment as you’ll be forced to eliminate all energy leaks and address any imbalances or movement aberrations.  And Just like the pushups that I highlight in the article, the goal when performing these is as little bouncing as possible as this will require the most rock solid mechanics and the highest level of motor control.  The degree of mechanical tension and metabolic stress not to mention mental concentration during these is inordinately high.  Just be prepared to focus your mind like a master Jedi.
To learn more about this technique and how to apply it to other movements check out my full length article at https://www.advancedhumanperformance.com/blog/master-your-bodyweight-movements-with-bands

#row

Single Arm Iso Hold w/Dead bug Protocol

Inverted rows is nothing new. Additionally,  they are a great way to build the back musculature and keep the alignment of your body in tact, more importantly a great test to make sure the hidden gems of your body are working correctly.  With an isometric hold in this position or with an inverted row it is forcing your body to engage specific muscles groups throughout your body whether your pulling or performing a hold.
Implementing the dead bug protocol here increases the demand on the core/trunk musculature challenging core strength, core endurance, along with glute/hamstring strength and endurance which will aid in you successfully performing the movement.  With this single arm iso hold, there are specific rotational mechanisms that must be overcome bc performing the dead bug protocol in this state will take you out of position.
Now some of you coaches wont appreciate this because your asking, well hasn't the deadbug been done before, aren't there more or advanced seminars being done on simplifying the dead bug and or why is it being progressed to this extent.  The answer is because we have kept the dead bug in a clinical setting at seminars when you present it, 50 percent of your clientele that pay for the seminar goes back into their bad habits performing the same movements learned but not progressing.
#abs #corestabilization #coremuscles #corepoweryoga #coremusculature #coretraining #trx #core #corestrength #hollowrock #strongabs #abs #spinalstabilization #spinetherapy #glutes #physicaltherapy #kettlebell #strength #strengthandconditioning #strongbody #mensjournal #actors #strongabs #goals #strongbody #fitness #mensfitness #menshealth #singlelegstrength #singlearmstrength #deadbug #healthy #passion

More new equipment for the #garagestudio. #ladderbarrel #highbarrel.
I am so thankful to all the support I have received as I know without this my dream would still be a dream. Still a long way to go.... ‘therefore since we have such a HOPE, we are very BOLD’ 2 Corinthians 3: 17.

Humbled and Grateful.... you know who you are 😉 #agape

New Ladder Barrel #highbarrel 🙏🏾.
Could not wait to get it off the pallet.

#faith #hope #love #classicalpilates
I firmly believe in Christ all things are possible ❤️ #faithwithworks

Working on specific strength training for my young'in client Pablo 💪 🏉 There's a hidden agenda here - his love for playing rugby is a healthy way to keep study stress levels under control so helps to balance his Uni-Student life! 👊 .
. #rugby #studentlife #studentwellbeing #tyreexercise #tabletopcrawl #quads #quadsworkout #corestability #corestabilization #shoulderstability #shoulderstrength #rugbystrength #rugbyfrontrow #Waikatouniversity #UWRC

Repost from @nnenna.pilates

Super excited for this new addition to the family. @legacypilates #pilates #wundachair 😍

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