Archive for October, 2015

Core Strength

October 19, 2015

Strengthening your core is critical for optimal health.

If your core is strong (core strength), that strength radiates out to your extremities and you will be better able to stabilize and align your body, absorb and brace for any impact and move your body more efficiently and with better mechanics. It’s important to mention that your core is not only your abs – but also includes your back and hips so to strengthen your core effectively you need to work the front, back and sides!

Try to perform the following exercises 2-3 days per week.

Tubing Trunk Rotation

Torso rotations2Anchor an exercise tube around a pole at about mid-body height.  Stand sideways to the pole holding the tube in both hands standing far enough so there is tension on the tube. Keep your abdominals contracted, maintain good posture and slowly pull the tube across your body. Perform 8-20 reps each side

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Strengthen Your Hips to Save Your Knees

October 12, 2015

If your hips aren’t stable and effectively able to stabilize your pelvis while walking, running or playing sports, your knees will suffer.

Strong Hips = Strong Knees.  Weak Hips = Weak Knees

Here’s some tips to conditioning your hips in a variety of ways. Perform these exercises 2-3 days per week on alternating days.

Leg Step Up

Holding a set of hand weights, position yourself in front of a bench with one foot on the bench. The bench should be at a height that puts your knee at a 90 degree angle. Keep your kneecap facing forward and your weight distributed on all four corners of your foot. Now slowly step up extending the supporting knee into a fully upright, balanced position. Now slowly lower yourself down to the starting position.  Perform 1-2 sets of 8-12 reps to fatigue for each leg. Keep the height shorter if this bothers your knees at all. Read more on Strengthen Your Hips to Save Your Knees…

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