Strength & Conditioning

 

Our Top 10 Home Exercises to Strengthen Your Core – Part 2

Our Top 10 Home Exercises to Strengthen Your Core – Part 2

 

This weeks challenge: Complete all 5 exercises with 10 repetitions, 3-5 sets. Once again, this should only take 10 minutes a day to complete, so no excuses! Having spent last week strengthening a building your core and abs now we have increased the intensity.

1. Dead Bugs

Start by laying on your back on the ground, ensuring your back is flat on the ground throughout. To allow this to happen, your core should be braced the whole time, ensuring the movement is completed slowly and controlled. Hold your arms and legs straight in the air, slowly lower your right arm and left leg until they are around 1 inch from the ground and return to the starting position. Repeat with the opposite arm and leg.

 

2. T Hold

Begin in a pushup position and shift your weight to your left hand which will allow your body to rotate. Keeping your feet stacked on top of each other, raise your right arm into the air so that your arms form a T shape. Hold this position for at least 30 seconds and then return to the starting position and repeat on the opposite side.

 

3. Plank Jacks/Taps

Start in a plank position, with your forearms on the ground, ensuring that your elbows are beneath your shoulders. Tighten your abs to ensure your body is straight from head to toe. Whilst keeping your torso tight hop your feet out wide and then back to the starting position. If at first, you find this a little challenging, simply tap one foot out to the side and repeat on the other side.

 

9. V Ups

Begin by laying on your back with your arms and legs extending. Keeping your knees and elbows locked, Lie faceup with legs and arms extended. Keeping knees and elbows locked, raise your upper body and lower body together, whilst trying to touch your fingers to your toes.

 

10. Boat

Start by sitting on the floor with your knees bent, slightly lean back (ensuring your back stays straight) hold your arms out in from of you and then raise your feet off of the ground making sure your legs stay together. If you can extend your legs out straight so that your body forms a V shape this is great! If not, practice this move with your knees slightly bent and straighten them as you become stronger. You can also raise your arms and open your legs to make it harder.

 

 

I hope by the end of the second week, you’ll be feeling fitter! Send us your best photo of your favourite ab exercise.  

 

If you didn’t see last weeks post click here!

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Our Top 10 Home Exercises to Strengthen Your Core – Part 1

‘Ab’ A Fab March!

 

Here at Pursuit Fitness Training, we are often telling our clients to ‘hold their core’ or ‘squeeze those abs!’ But, what actually is your core or abs? Your core refers to the midsection and is made up of many different muscles around your trunk and pelvis which work together to stabilize your entire body.

Having a weak core can mean that you are more susceptible to poor posture, muscle injuries and lower back pain. Strengthening core muscles can not only help to improve back pain, it can also lead to better balance and stability which is very important in many daily activities.

As well as a well-rounded fitness program, the core element is also important to focus on. Pursuit fitness training has put together 10 of our favourite core & abdominal exercises, which you can do from the comfort of your own home.

 

This week challenge: Complete all 5 exercises with  10 repetitions, 3-5 sets. This should only take 10 minutes a day to complete. Next week we shall be sharing with you 5 harder abdominal exercises for you to try.  

1. Bird Dog

Start by balancing on your hands and knees (on all 4’s). Lift your right leg and left arm and extend your right leg to the rear and reach forward with the left arm, hold this for 3 seconds and return to the starting position. Repeat on the opposite arm and leg and you have completed 1 rep.

 

2. Reverse Crunch

Begin by lying down flat on the floor with your lower back pressed into the ground. Extend your hands alongside your body and bend your knees so that your feet are flat on the floor with your knees at right angles. Contract your abs and raise your knees towards your chest and slowly release so that they return to the starting position.

 

3. Superman

Begin, by lying facedown on the floor with your arms out in front of your body, palms facing down. Contract your abdominals, tighten your glutes and lift your arms, chest and legs off of the ground. Pinch your shoulder blades together and the top and slowly return to the ground.

 

4. Scissor Kicks

Start by lying on your back with your legs extended and feet together. Place your hands behind your head with your elbows wide and contract your abdominals so that you are in a crunched position with your shoulders off of the ground. Raise your right leg to the ceiling whilst keeping your left foot a few inches from the ground and switch legs.

 

5. Plank with Alternating Arm and Leg Raise

Begin in a pushup, lift your right arm and left leg simultaneously, ensuring that your shoulders and hips do not move. Hold for 3 seconds and return to the starting position, repeat on the opposite side.

 

Look out for next weeks post which will have 5 more great ab exercises to add to your workouts.

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Should Women in Their 50s (and older) Be Lifting Weights?

I was asked the other day by a client, “As a woman in my fifties should I really be lifting weights? All I want to do is lose a few pounds to feel better. So shouldn’t I just be doing cardio?”

 

That client isn’t alone in being baffled by her workout.  It’s amazing just how many of us are doing exercises, and we don’t really know why.  Sure, we all have the idea that being active is good for us (mainly because someone else told us, or we read it in numerous magazines). We know too that when we want to lose a few extra pounds, we need to do that extra run.  Yet many of us are kind of clueless to the long-term benefits of physical activity and why it’s important for us to keep it up in the many years to come.

 

So why is it important?

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Is This the Perfect Exercise?

Anyone who’s keen to get fit and lose weight is always on the look-out for the perfect exercise – One that works all the main areas of the body, burns fat and kicks their cardio fitness levels into top gear.  Sounds too good to be true?  Well, actually, there is one exercise that does all of that and you don’t have to be a six-day-a-week gym rat to reap the benefits.

 

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3 nutritional tips to help you stay fit and healthy as you age!

As a woman you’ll probably agree that age is a funny thing. Working in an office, I always felt of average age. However, when I moved into the health and fitness industry all my co-workers and training buddies were generally 10 years my junior. While I don’t think it’s that much of a difference, for a colleague who is 19 years old, a gap of 10 years (and then some) may appear to be massive.

 

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