Here is a great exercise that can be done at home, we use it in our CORE Boot Camp program as a fat burning finisher at the end of the workouts.  There are many different protocols this can be used with.  I explain it in the video but below are a few different ways you can utilize this mode of exercise.

Tabata protocol = 20 seconds of work, 10 seconds of rest repeat for 8 sets.

It can be used in a circuit with other conditioning exercises like squat thrusts or thrusters to provide a through the roof metabolic boost.

** Important cue**

Tighten your core as if you were going to get punched in the stomach prior to performing the exercise.  This will add a core stabilizing effect to the exercise and protect your back at the same time.

The past few posts we’ve highlighted a very effective exercise to train inner unit, or torso, stability.  The ability of your torso mouscles to stabilize the surrounding joints (low back).  This nect progression is training the ability to stabilize the torso while moving.  In athletics, group classes, and in life we are rarely standing still and stabilizing our torsos.  We are usually moving.  So, being able to stabilize your torso while moving is essential for whatever you are training for.

Hello exercisers here is one way to make the band push away exercise that was highlighted in a previous blog more challenging.  Sit your butt down on a physioball.  This will take the assistance from the legs and hips out of the equation and put the responsibility of not being pulled over squarely on your midsection.  This creates a different focus of the exercise.

Classes are in Newton Ctr, Newton Lower Falls and newly opened program in Westwood, Ma.

Here is the next progression up from the seated band push away I posted last week.  This version will allow you to stand further away providing more resistance to the exercise and more of a stabilization effect on your core.  he standing position will also include more assistance from the lower body, glute and hip muscles.  Progressive resistance is key in achieving fitness/body transformation goals.  This concept is one of the cornerstones in the design philosophy of the CORE Boot Camp program.

In our CORE Boot Camp we break down torso development into 6 categories.

Inner unit stability

Flexion

Lateral flexion

Posterior chain

Hip

Rotation

In our 3 day per week program we train 2 of these units each workout.

Here is an example of the first phase of an inner unit stability exercise we use.

Core boot camp Newton Center, Ma.

Try something different to strengthen mid section.  The medicine ball overhead smash.   Grab a medicine ball between 8 and 12 lbs.  Stand with knees shoulder width apart.  Pull ball overhead and stand up on your toes, then forcefully throw medicine ball into ground as hard as you can.  Anterior core muscles (rectus abdominus, internal and external obliques) are used in the down phase of the throw.  Posterior core muscles (erector spinae, latissimus dorsi) are utilized in the up phase.

Great toal body exercise that utilizes core muscles in conjunction with rest of the body. 

 

www.newtonmabootcamp.com

1.  First and foremost it will aid in the establishment of a regular exercise schedule.  You can sign up for either 2 or 3 times per week.  Frequency depends on level of fitness, goals and exercise history.  Without consistency, it just isn’t going to happen.

2.  Re-shape your core!  Obliques, abdominals, glutes and lower back are considered major components of our ” core.”  All these areas are worked in isolation, and more importantly in conjunction with the rest of the body.  Exercises that use multiple muscles, along with our midsection are the ones that have the biggest impact on fitness, metabolism and what your midsection looks like.   

3.  With health improvements come physical appearance improvements, in turn we feel better about ourselves.  If we can’t live with ourselves than how can anyone else, especially those close to us.  

A complimentary trial is offered to all newcomers.  www.newtonmabootcamp.com.

     Try these two plank variations to spice up your core conditioning.  These and many more core exercises can be found in our CORE Boot camp program located in Newton Center and soon to be Newton Lower Falls.  Click here for more information including registration.

The up and down plank

The mountain climber plank

 

     With both exercises you want to engage your stomach muscles before you start the exercise.  Basically, tense your stomach as if someone was about to punch you right in the gut and you are protecting yourself from the blow.   Second, as you are moving your legs or up and down, be sure to stay as possible to the floor.  Both exercises can be for reps or time.

Beginner start with 15 seconds

Intermediate – 30-45

Advanced - 1 minute plus.

Glute stretch:

Start by positioning legs at right angles.  Place heel of leg in front of you at the top of the knee.  Straddle your knee with your hands. 

Exhale and lower your upper body to the floor.  In hale and push your upper body away from floor.  Repeat until tissue loosens up.  Approximately 4-6 reps on each side.

Quadratus lumborum stretch:

From the glute stretch position.  Rotate upper torso and put right arm on floor.  Exhale and rotate torso behind you to a comfortable stretch.  Repeat 4-6 reps or until tissue loosens. 

Latissimus dorsi stretch: 

From the QL stretch position reach your arm over your head and exhale as you reach.  Inhale and bring arm back.  Repeat 4-6 times on each side or until tissue loosens. 

Hip flexor series:  Exhale as you lean weight forward onto front foot.  Inhale and shift weight back.  Then extend arm over head as you shift weight forward.  Then Rotate chest towards ceiling as you lean forward.

 

Resources:

www.stretchtowin.com