Day 19 Advent – Planks and Balls!

Yesterday we introduced the plank. Today we look at the plank on a stability ball.

This is quite a big progression from yesterday so be very sure you are feeling very stable in the floor plank before attempting this.

Place your elbows on the ball, making sure they are shoulder width apart with the elbows directly under the shoulders.

Engage the core as before and set the shoulder blades as before too.

Maintain a neutral body position but the body will not be parallel to the floor here. However we are aiming to keep the back straight with no dipping of the hips or lower back.

 

Hold for 5 secs to start and progress slowly till you can safely hold for 1 minute.

Day 18 Advent – Planks or prone iso abs!

Today we are looking at the prone iso abs or the plank. One of the most effective core exercises we use.

This will contract your abs without having to do any kind of movement, for this exercise involves an isometric (static)contraction.

It is important to set the position up correctly to begin with.

Start with arms bent with elbows and lower arm upon the ground parallel to one another with the elbow directly beneath the shoulder. Draw in your navel slightly, draw your shoulder blades together and down towards your hips and lightly contract your backside muscles (glutes)  and lift your knees off the floor. Make sure feet are hip-width apart, and you want to ensure your body position is straight. The body should be parallel with the floor. Keep the abdomen steady and do not allow the lower back to drop to the floor, also keep your head in line with your spine. Hold for desired amount of time.

This is an exercise that, when done improperly, can cause lower back pain. Be careful that as you are holding the position you find a position that allows your lower back not to hurt while still working your abs, while too staying in a straight (or neutral ) posture. If this is too difficult, begin this exercise with knees on the floor.

Hold the position for 5 secs to begin and gradually increase the amount of time you can hold the position for – up to 1 minute.

 

Day 17 Advent – lay it down

we are going to develop the idea of the hamstring stretch today.

 

Yesterday we looked at a seated hamstring stretch that can be done anywhere that you can sit.

today we look at a supine(or back laying) hamstring stretch. Stick to yesterdays stretch if you have difficulty getting up and down off the floor or if you know your flexibility through your lower back is limited.

So – lay on your back and set your pelvis in a neutral position(you should imagine you could balance a cup of coffee on your pelvis without it tipping in any direction). Your pelvis should stay in this position throughout.

Lift a leg and take hold of the leg either just above the knee or just below the knee and gently pull to a vertical position, or as far as feels comfortable maintaining your neutral pelvis position.

Hold for 30 secs – 45 secs each leg.

Day 16 Advent – Hamstring stretch

Tody we are looking at a simple hamstring stretch that can be done anywhere and is useful for those who have difficulty getting up and down off the floor or have limited flexibility.

 

Sit on a chair or stability ball.

 

Sit tall and engage core muscles. Straighten out one leg in front of you and simply lean forward over the leg, chest pushed forward, head up and slightly extend through your back.

Hold the stretch for up to 1 min.

Day 15 Advent – push it…

Day 14 we saw the step up…today we will add an overhead press.

 

As you step up and stabilise on the block press overhead with suitable weights.

 

The picture shows stabilising on one leg but I would suggest standing on both feet to press to start with.

 

2 sets of 10 to start.

 

Day 14 Advent – step it up!

Step ups are a great lower body exercise.

They can be used to improve knee tracking (on a low step), for aerobic conditioning(low and high and fast!), for plyometrics and power training and for strength work.

We are going to look at the basic step up to strengthen hips, glutes,quads, hamstrings and to help with balance.

Stand in front of a block of suitable height with feet facing forwards. Engage the core muscles and simply step up onto the block keeping your feet straight and knees in line with your mid foot.

Drive up through that foot and bring the following leg up and raise that knee so the thigh is parallel with the block.

Think of standing tall and avoid slumping as the knee is raised.

Take the raised knee leg straight back down to the floor keeping the feet straight forward and bring the lead leg down to the start position. Repeat 10 times then swop legs.

Try 2 sets to begin with.

Day 13 Advent – a classic!

Today we thought we would introduce a classic(and one of my personal favourite) compund exercises.

The deadlift. As with so many exercises there are alot of variations and permutations with the deadlift. Today we are staying with the basic move.

The deadlift works almost every muscle and is brilliant for upper,lower back, hip and glute strength if performed correctly.

It is important to create good form before adding any load and I would suggest practicing this without load until you feel confident. When you load this exercise it can be useful to get a spotter, or someone to check you are keeping good form.

So….standing facing the bar or dumbells. Make sure your core is switched on or activated. grip the bar or DBs with hands slightly wider than shoulder width apart. Use an overhand  grip.

Contract abdominals and low back muscles and lift the weights by straightening your legs keeping the weights close to your shins.When the bar reaches your knees extend your torso so you are standing straight with our arms straight and the weight is close to your body.Engage shoulder blades keeping shoulders down and shoulder blades retracted, core still activated.

Hold for a couple of seconds and slowly return the load to the floor or in front of your shins keeping core muscles activated.

Start with 2 – 3 sets of 10 reps.