1 OF OUR TOP 4 AB EXERCISES: PALLOF PRESS

A great exercise for oblique function!

As promised from our previous post, here is the first of four of our top abdominal exercises that won't harm your lower back.

Want to train your ABS in an efficient, functional way?

As mentioned in the previous Sit-up post, you all know (unlike most personal trainers), I am no fan of traditional sit-ups. So here is the first of 4 alternatives that will hit your abs hard and give you that burn that you probably desire. As well as increase the function of your core area if done correctly.

1. PALLOF PRESS:

This is a killer exercise for the OBLIQUES! 

Kneel down side on to either a light powerband or a cable (I would start with 10kg and go from there, this is harder than it looks!). You only need a small amount of tension if using the Powerband. Keep your hips locked out and hold the cable/powerband level with the bottom of your sternum. As you breathe out, extend the arms and lockout the elbows. The band/cable will want to pull you across to the attachment, the aim is to not let it, make sure you don't hold your breath or flex the hips, if you do then back off the band a bit or lower the weight.

Once this is manageable then try hold the arms out for a count of 5 seconds whilst still breathing.

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online functional strength training program for women

YOUR MOOV

Online Functional Strength Program for Women

WHAT'S IN A SIT-UP?

A very clever and informative video clip showing the muscles used in sit-ups.

PLEASE NOTE I WOULD NOT RECOMMEND DOING THE FULL SIT-UP VERSION!

So your personal trainer gets you to do sit-ups to "strengthen" your abs and get that six-pack. And you think it's gonna happen...

Think again!

The majority of the population are walking around with dysfunctional abdominal muscles which means that they either have a sequencing problem with the muscles that function to create flexion at the spine and hips or that they have an imbalance in strength/function of these muscles. Or both, which is often the case.

This only leads to one outcome - increased pressure on the lumbar discs

Yip, not a six-pack, not strong abs but more than likely a disc herniation somewhere down the track. It could take weeks/months/years to develop. 

I refuse to let any of my clients do sit-ups and refuse to do them myself for the above reasons. There are multiple exercises out there that are heaps more effective than the sit-up in improving abdominal function/strength and they are 100x safer!

The curl up is an acceptable exercise if only your shoulders leave the ground and you exhale as you crunch, think about drawing your lower ribs towards your pelvis. Don't pull on the back of your neck but just support it loosely with your hands.

Even more ideally, I have my favourite Top 4 abdominal exercises I like to use in order to safely and effectively develop a functional central stability system.

if you want to LEARN some great functional ab exercises and HOW TO TRAIN SMART!

JOIN US AND TRAIN ONLINE USING OUR VERSATILE APP!

YOU WILL LEARN THE FUNDAMENTALS OF MOVEMENT.

PROGRAMS THOUGHTFULLY PUT TOGETHER BY A PHYSIOTHERAPIST QUALIFIED PERSONAL TRAINER.

GETTING YOU ON THE ROAD TO FITNESS SAFELY AND EFFECTIVELY!

online functional strength training program for women

YOUR MOOV

Online Functional Strength Program for Women

DON'T STOP MOOVING...

Our bodies were designed for movement. The more we don't move, the more we suffer and become sick.

Find ways in your day to encourage movement, whether it be on a small scale or a larger scale.

If you work from home, try and find different positions to work in, don't just sit all day and don't just stand all day.

- Spend a few minutes down on the floor in different positions with a laptop or book raised on a stool.

- Find a way to raise your work up on something that can encourage you to stand for a while whilst you work.

- Spend some of the day sitting on a fitball and moving your pelvis gently forwards and back/side to side/around in circles.

- Spend some time down on one knee in a hip flexor stretch; switch legs after 10minutes then spend some time down on both knees with hips open.

- If you have to make some phone calls during the day why not go for a walk whilst you are making them.

Challenge your body and your brain throughout the day to encourage a healthy lifestyle.

Go for long walks in nature when you have time after work or on the weekends. Breathe in fresh air and appreciate the beauty of the planet we live on. Leave your mobile phone at home and be in the present moment. 

Let's encourage healthy habits for ourselves and our children. Seek movement on a daily basis...

YOU ARE HOW YOU MOVE...

Here's a glimpse of an hour of work in a dynamic work space, sped up to a few minutes. For more information on transitioning to a standing and dynamic work space, read "Don't Just Sit There" by Katy Bowman.

Move often...

Here is a lady who lives by the laws of movement. There is an array of useful information on her website about how to encourage movement in the home; at work; and with the family.

With all the hype about sitting being bad for you and standing desks now being all the craze I have always been a promoter of moving often, standing all day is as bad for you as sitting all day is. However, if you choose to adopt different postures throughout your work day and add in some useful stretches/movements scattered around, then you are certainly on the right movement road.

Your body craves movement. Don't lose what you started out with. Rather maintain and gain as much movement as you can over your life.

Katy Bowman's website is certainly worth a look, even if just to get one good tip that you carry over into your own life.

Pregnancy Workout Options - lunge/step

Here are some of the exercises I like to use with my pre / present / post pregnancy clients. Each week I will put up a new short clip of different movements. This is not a prescription of course, each individual is their own case.

Some things to consider when exercising during pregnancy are:
- your exercise & fitness levels pre-pregnancy
- your current state of well-being during the pregnancy
- what stage of the pregnancy you are at
- whether or not you have any pre-existing or pregnancy related health issues
- how you feel on the day of exercise
All of the above factors affect the type of exercise you would do on that day.

The 3rd movement is the LUNGE/STEP. Building lower body strength is important for many reasons:

- improving fitness climbing stairs

- enabling you to pick things up off the floor and to get yourself up off the floor if needed

- improving your walking fitness

Above is a short clip of different versions of LUNGING/STEPPING. Aim to lower your back knee down towards the ground when lunging, keeping your torso upright and achieving 90 degree angles at the hips and knees.

Mastering the Turkish Get Up

Are you familiar with the Turkish Get Up?
(if not, I'd recommend reading this article about the many benefits of the Get Up (http://www.strongfirst.com/the-forgotten-benefits-of-the-turkish-get-up/comment-page-1/#comments)

- Is this a movement you have tried but failed dismally? 
- Is it a movement you have never seen or heard of before? 
- Is it a movement you do regularly but just not sure if you’re doing it right?
- Is it a movement you have tried but you always get STUCK or experience PAIN at a certain phase? 
- Is it something that you have seen someone do and thought “there is NO WAY I would be able to do that”
…Weeeellllll, THERE IS!

At MOOV we teach clients how to break down the Turkish Get Up (TGU) starting with just their body weight if needed and progress them at THEIR own pace. There is a lot to this movement that doesn’t really meet the eye and it translates over amazingly well to life. We have seen many clients on Day One unable to get from the lying down position to their elbow who now do full TGU’s with added load. 

LET US MOOV YOU!

#turkishgetup #stability #mobility #movement #strength #moovwithus

Pregnancy Workout Options - PRESS

Here are some of the exercises I like to use with my pre / present / post pregnancy clients. Each week I will put up a new short clip of different movements. This is not a prescription of course, each individual is their own case.

Some things to consider when exercising during pregnancy are:
- your exercise & fitness levels pre-pregnancy
- your current state of well-being during the pregnancy
- what stage of the pregnancy you are at
- whether or not you have any pre-existing or pregnancy related health issues
- how you feel on the day of exercise
All of the above factors affect the type of exercise you would do on that day.

The 2nd movement is the PRESS. Building strength in the press is important for many reasons. As you reach the last few weeks of pregnancy getting out of bed can be a lot more challenging and requires the strength to push yourself into an upright position. Once baby is born there will be times when you'll need to push open heavy doors whilst negotiating a pram and possibly a 2nd child on one hip too. Developing arm strength in general is hugely important for all the lifting required of baba / pram / bags etc.

Above is a short clip of different versions of PRESSING. Always maintaining a strong plank position and breathing out as you press.

THE MYTH OF "CORE STRENGTHENING"!

I wanted to bring attention to a phrase that is very much overused & misunderstood in the fitness & wellbeing industry: 

"CORE STRENGTH"!

There is no such thing as "core strength".  What most trainers are trying to refer to is EFFICIENT CORE SEQUENCING AND FUNCTION.  Unfortunately not everyone has the knowledge to have a real understanding of what this is. And therefore the vast majority of trainers put their clients on fitballs; force them to plank; get them attempting multiple manoeuvres whilst balancing on a bosu all in the name of "core strength".

Now I'm not condoning these movements altogether BUT...

...The problem here is that if an individual who has inefficient core function does these exercises they are more likely causing harm than good. If someone has an inefficient core to begin with, no amount of "core strengthening" is going to fix that. You can't out-train an inefficient core! You are only going to be putting more strain on all the areas that are already under strain due to the inefficient core function. 

Did you know just about any exercise can be a "core strengthening exercise" if done with good core sequencing (squatting/deadlifts/ lunges/pullups etc)?  Your core muscles are the first thing to activate when you move at all. Lifting your arm off your lap before you reach for a cup of tea activates your core. Picking up your foot off the floor in a seated position activates your core. Breathing activates your core.

Achieving efficient core function is going back to extreme basics i.e. breathing technique as well as a series of very "back to basics" core sequencing exercises. It is also very important to know where the dysfunction lies in an individual to begin with, there are many core muscles in the body all working together for different purposes.

If you are looking to get a better functioning core musculature, and particularly if you are experiencing pain, please think twice before signing up to just any "core strengthening" programme or class. You should be getting individual attention!

LEARN some great core stability exercise routines and HOW TO TRAIN SMART!

JOIN US AND TRAIN ONLINE USING OUR VERSATILE APP!

YOU WILL LEARN THE FUNDAMENTALS OF MOVEMENT AND HOW TO EXERCISE SMART.

PROGRAMS THOUGHTFULLY PUT TOGETHER BY A PHYSIOTHERAPIST QUALIFIED PERSONAL TRAINER.

GETTING YOU ON THE ROAD TO FITNESS SAFELY AND EFFECTIVELY!

online functional strength training program for women

YOUR MOOV

Online Functional Strength Program for Women