4 Moves To Build A Bulletproof Core

It's About The Slow Burn

A good workout should never feel rushed. Especially when it comes to core exercises.

The intent of a solid core workout is to not only build strength in your trunk but also stability and balance to protect the spine.

I like to think of going for the slow-burn when doing a core routine. Focus on breathing into your muscles, allowing the ribs and back to expand-- and then fully exhaling all the air in your lungs to create a corset around the spine.

This practice translates to having that added layer of protection during other movements. Of course, it comes in handy during squats and deadlifts, but also in everyday life. 

Many injuries happen during daily activities simply because we forgot that our body is working hard to perform a task. So getting in the groove of core bracing, during exercise can help trigger those same reactions when we need them most.

Take your time with each rep, focusing on what muscles are working, and whether or not you are...

Continue Reading...

3 Ways To Level-Up The Glute Bridge

Glutes and Shoulders, Oh My! 

The glute bridge is the cornerstone movement of a good butt-building routine. Master this and you unlock so much potential when it comes to training your posterior chain. 

One important caveat is to learn how to get the glutes to fire and core to stabilize while in an overhead reach position.

This could be a press, overhead squat, or simply reaching for something high on a shelf. 

Sounds silly to think about that, but a lot of injuries happen doing everyday things because we are conscious of our body positioning. 

Here are two moves you can add to your workout routine to help you learn how all of the trunk components work together (ie. hips, glutes, anterior and posterior core, and scapula).

Try them out in your next workout for a solid full-body exercise. 

Bridge with Overhead Reach

Grab a weight and get to it! Here I use a kettlebell, but you can also use a dumbbell, weighted plate, medicine ball, or just your bodyweight.

...
Continue Reading...

Fire Up Your Core Workout: 3 Advances For Your Dead Bug Exercise

Dead Bugs Belong In Your Workouts

The cat’s out of the bag and roaming the streets, telling everyone how much I love dead bugs. These anti-rotation, anti-extension core exercises have endless variations that you can program into your workouts week after week.

Frankly, when I started dead bugs, I didn’t love them. Like many fitness enthusiasts, I was doing them wrong.

The key is to time your breath accordingly, and get your core cooperating, so you don’t end up going all arch-deluxe when you move your limbs away from your center.

It’s no small feat to dead bug like a pro, and here are a few of my fav upgrades you can add to your workout routine.

 

Band iso-hold dead bug

  • Fix a band securely overhead behind you.
  • Scoot out away from the apparatus, so you get some good tension on the band.
  • Lock the scapula in place.
  • Press your back into the floor, so your entire torso is flush with the mat or surface.
  • Hold the band stead and move one leg out into extension....
Continue Reading...
Close

50% Complete

Workouts that work for you.

Sign up now to get 10 free home workouts that you can do anytime, anywhere.