abdominals

Shake It Up

Posted by on April 22, 2019 at 11:46 am

“If you want something you’ve never had, then you’ve got to do something you’ve never done!

If you want to change something, you’ve got to change something. Makes sense, doesn’t it? If you’ve been doing the same 4 fitness classes or the same running route for the last 10 years, your body has probably adapted to your workout program. It’s time to mix things up. Do something different!

 

 

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Bridge Your Way To Strong Hips

Posted by on February 19, 2019 at 12:11 pm

If your hips aren’t strong enough to stabilize your pelvis while walking, running or playing sports, your knees and back will suffer.

Strong Hips = Strong Knees.  Weak Hips = Weak Knees.

Bridging is an exercise often used by physical therapists to help strengthen hips and it can be done anywhere with no equipment.

Here’s some tips to performing a variety of different bridging exercises. Perform these exercises 2-3 days per week on alternating days.

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Plank Your Way To A Strong Core

Posted by on February 11, 2019 at 6:41 pm

One of my favorite exercises to condition the core is a plank.
Here’s why:

  • You can plank anywhere. Plank at the gym, at home, at work, on vacation, in your hotel room, outside…you can do it anywhere!

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Spring Training Camp

Posted by on April 17, 2017 at 1:00 pm

Spring is officially here and as we start to experience the longer, warmer and dryer days it gives many of us a boost of energy. Plus it often reminds us that summer is on its way including hiking, golfing, swimming, tennis, cycling, baseball, water sports and other summer activities!

So along with the spring cleaning you may be tackling around the house, it’s time to get your body in tip-top shape if you want a fun-filled summer.  Here’s a list of exercises that you can start doing to strengthen and condition your entire body so you are prepared for any summer time fun! Read more on Spring Training Camp…

Strong and Sexy Core

Posted by on February 28, 2017 at 8:35 pm

Spring and summer are just around the corner and are often a good motivation for many of us to shed some of those winter layers and get into beach-body shape.

But beyond vanity and looking good, strengthening your core is also critical for optimal health.

If your core is strong, 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.

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Summer QuickFix 10 Minute Workouts

Posted by on July 25, 2016 at 1:00 pm

Ain’t nobody got time for that! This trendy saying sure does ring true in the summer when people are busy with kids, holidays, vacations, camping, and BBQs and many are struggling to find the time to maintain their workout routine. Well, worry no more because this 10 minute Quick Fix workout will help you improve and maintain your fitness all summer long!

Complete each of these 3 exercises for one minute each with a 30 second rest at the end of each of the 3 exercises. Then do it again 2 more times for a total of 10 minutes. Remember to take a few minutes to warm-up and cool-down.

Although many of you may question whether 10 minutes is enough to reap rewards, if you go hard and strong, it will be a fabulous mini workout set and definitely challenge your body! Over the next few weeks, I will provide you a number of these 10 minute QuickFix sets so that you can mix it up and do a different set each time!

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Core Conditioning – To Crunch or Not Crunch?

Posted by on January 18, 2016 at 1:05 pm

Abdominal crunches and sit-ups still seem to be the go-to exercise when someone wants to strengthen their core but they may not be doing as much as we think to develop the strong torso we need to play sports, walk, lift or perform other daily activities.

So the question becomes Core Conditioning – To Crunch or Not Crunch?

The problem is in the movement. In an abdominal crunch, we perform technically speaking, a forward flexion of the spine. But a lot of us spend the entire day in a forward flexed position. We sit forward at desks, sit forward at a computer, sit flexed to watch TV, sit flexed to drive, sit flexed at a table to eat… No wonder the typical posture of someone who ages is rounded forward in a “hunch” back posture. Why would we want to strengthen our body in a direction that we really should be trying to move out of? It makes sense that we’d want to try to counteract and minimize these forward forces. 

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Running Program Week 7

Posted by on September 23, 2014 at 2:32 am

During the last 6 columns we’ve discussed general running guidelines to help you design a program to prepare you for the local, popular runs, the Portland Marathon and the Girlfriends Run for a Cure that will have thousands of runners and walkers participating from around the Northwest this fall.

In this Running Program Series I’ve focused on strengthening critical areas for runners such as the feet and hips.  Today, I wanted to focus on one last critical area to condition as a runner – your core.  If your core is strong, you will be better able to stabilize and align your body, absorb and brace for the impact of running and run 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. Try to perform the following exercises 2-3 days per week.

 

Tubing Trunk Rotation

Torso rotationsAnchor 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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Exercises for soccer players

Posted by on May 7, 2012 at 11:56 pm

Soccer players are amazing athletes possessing exceptional speed, agility and kicking, jumping and throwing power. The following drills will enhance performance in all components of the game.  Click on the link below for photos and descriptions of all exercises.

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Exercises for baseball players

Posted by on April 30, 2012 at 10:29 pm

Baseball, a favorite American summer activity for kids and adults, requires speed, throwing power and batting strength. Click on the link below to learn exercises to enhance performance and minimize injury.

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