Posted in Health & Fitness by |
Dec, 3, 2013
True, crunches won’t reduce your body fat, but that doesn’t mean you shouldn’t strengthen your abdominal muscles. Consistent ab exercises are an essential part of a well balanced exercise or Beaufort fitness routine. Try these killer ab exercise:
Plank: Lie face down on mat resting on your forearms, palms flat on the floor. Push off the floor, raising up onto your toes and resting on your elbows. Keep your back flat, in a straight line from head to heels. Tilt your pelvis and contract your abdominals to prevent your rear end from sticking up in the air or sagging in the middle. Hold for 30 to 60 seconds, lower to the start position and repeat for 3-5 reps.
Knee Tucks: Start on your back, bend your knees with your feet on the floor and knees touching. Extend both arms overhead on either side of your ears, palms facing up. Exhale and bring your knees up towards your chest. Slowly lower your hips back down to start position. Repeat for 12-15 reps.
One-Armed Full Sit Ups: Start on your back with your right knee bent, foot flat on the floor, and left leg extended straight out. Extend your right arm to the ceiling and reach your left arm towards your left foot. Sit all the way up, rolling through your back, keeping your right foot on the floor, and your right arm up over your shoulder and your left arm reaching in front of you all the way up. Slowly roll back down to the floor. That’s one rep. Repeat 15 times on one side, 15 times on the other. For an extra challenge hold a dumbbell in your extended arm.
Nov, 28, 2013
Many times people are trying to protect their back when they have back pain – which is a normal response. The brain is trying to protect your body. But, when it comes to walking, stiffening up will create twisting torque on the back and will actually create more trauma and more pain. You might feel like you’re protecting it, but you’re not. So what I am going to show you is how to walk when you’re dealing with back pain. This might be something that goes against your intuition, but it’s going to help you in the long-term and I can show you few other things. We have other videos that are going to help for you to find the right place to put your pelvis when you’re walking. But for now I’m just going to show you a quick walking technique. I’m going to show you what NOT to do. The first thing is when we see people walking with back pain, they tend to be tensed up and then move very slowly, they take short choppy steps, they try to protect their back, and actually what’s happening is there’s causing a twist and torque in their back. This is not good especially if you have pain, it’s just going to exacerbate the problem.
So you want to relax the shoulders and you kind of want to let the arms swing while you’re walking and try to walk a little bit faster. You’ll notice that if you’re in back pain, you’ll actually feel better when you do this. So this is the way NOT to do it… tighten up here, you can see there’s twisting torque. If I just relaxed my arms and I let my arms swing and take a little bit bigger steps, and walk a little bit smoother, my body is going to function naturally, the spine stays straight, there’s no twist and torque going on. Twisting and torquing the spine is one of the worst things you can do. It’s the best way to cause back pain and injury later on and it puts a lot of compression on the disc.
So there you go, that’s one simple technique for walking. Make sure you are conscious of how you are. A lot of the people that we deal with with back pain we find as soon as they get on the bike or start walking, they tense up, they’re holding their body tight and they are actually not strengthening the muscles that need to be strengthened and they’re compensating creating more problems not only in their back but again you’ll see shoulders tense up, so the back muscles and the shoulders get tighter, and it creates more problems throughout the whole body.
Again, this is Ian Hart with backpainrelief4life.com. Go ahead and click the link below if you’re interested in checking out our program to help eliminate back pain as well as prevent future back pain and strengthen the core.
Nov, 26, 2013
Hey! What’s up? It’s Ian Hart and today I’m going to go over 2 ways that you can get up and down off the floor that is going to help protect your back.
One of the ways is something I learned from Dr. Stuart McGill, he’s the Spine Specialist at Waterloo, he is a professor up there. And then the other way is similar to a turkish get up and a turkish get up is an exercise that you can use for core strengthening, but it’s also a great way to get up and down off the floor, just knowing the techniques. But we use the turkish get up – you can decide which one is best for you.
Personally, after going through this and just testing them out I believed that turkish get up can have less stress on the lower back, but they’re both great techniques to getting up and down off the floor.
So I’m going to show you the first technique that I learned from Dr. Stuart McGill. When you get down on the floor, you’re going to step forward to a lunge position. Make sure your abs are tight, your body is up straight, you’re not hunched over. You’re going straight down; you’re bringing your foot back. From here your hands are going on the thighs; sliding your hands down. Remember you’re pushing your butt back, the back is still staying straight. From here, you’re going down on all fours, you get into the quadruped position, and then you’re going to slide your arm forward (either one you can do right side but you’re doing the same sides so right arm right leg, or left arm left leg). You’re sliding the leg forward or the leg backward and the arm forward to your side and then you shift your weight and roll over make sure you’re not twisting your pelvis, you’re keeping your back completely straight. And there you go. You are on your back.
You just reverse the movement to get back up. So you rolling on to your side, get on your hand here twisting your body over. Make sure you’re not twisting your back, back stays straight. Come back seated position, hands on your thighs, pushing your hips forward so moving from your hips not your lower back, one leg forward pushing through the heel and standing back up.
If you noticed my back was straight all the time. People with back pain have a hard time creating that pattern. I’m gonna show you on another video how you can improve that.
So now we’re going on to the turkish get up technique. You will notice a variation of this. You’re starting in the same position, you make the first move stepping forward getting into that position. The difference here is from here you’re staying with your knee up keeping your back straight and now you’re shifting your weight to the side and going down to your butt; then to your elbow, and then if you need to switch in position you can shift; and then you just lay back using your elbow. Make sure you’re using the elbow, there you are you’re flat on the floor. Same thing shifting back always using your elbow to support your abs; support your back. Get back on to all fours and then back straight, standing up and pushing through the heel.
(So that one can be sometimes well confusing I’m just gonna go through it again).
One foot forward down, shifting to your butt, shifting down to your elbow so your back’s still straight and then laying on your side. Okay? So back always straight – make sure it’s straight. There are two techniques to getting up and down off the floor that are going to protect your back. It’s not going to put any stress on your back and therefore you can use that to get down on the floor to do your back strengthening exercises similar to… this is what we do when we tell people how to get down on the floor to do our back program.
If you’re not familiar with our back program. You can check it out at backpainrelief4life.com. That’s backpainrelief4life.com and see the tons of videos of people who got relief and see if this is a program you want to try out to help protect your back and prevent pain in the future, as well as eliminate pain now.
Again, this is Ian Hart with backpainrelief4life.com.
We're a proud Prograde partner. Some content of this site might contain affiliate links.