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1 OF OUR TOP 4 AB EXERCISES: PALLOF PRESS

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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.

LEARN 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!

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WHAT'S IN A SIT-UP?

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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!

PROGRESS AT THE STUDIO

A change is as good as a rest they say...

Well, we decided to change up the moov space this week to free up a lot more room in the gym and open it up a bit. Our Hatha Yoga Classes now have a better area to work with and there is a lot more floorspace available for things like crawling; animal flow; farmers carry's; walking lunges etc.

Check out some of our progress pics below...

So there it is...plenty of functional space to be utilised. See you at the Studio!

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DON'T STOP MOOVING...

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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.

hip flexor stretch work in half kneeling
 

- 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...

 
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YOU ARE HOW YOU MOVE...

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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.

 
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HALF PRICE YOGA IN ADELAIDE CITY

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Don't miss out on a Zen-filled February

Come down to moov personal training in Adelaide CBD for our Hatha Yoga Classes run by the lovely Paula Narvaez. Every Monday morning & Tuesday lunchtime join us on the mats for some Hatha Yoga bliss in a beach setting. Just what you need to break up a week of sitting at a desk.

Don't forget to bring a friend to get a 1/2 price class during February!

See you there!

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PREVENT PAIN OR INJURY BY KNOWING HOW TO MOVE WELL

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Don't be this guy...Don't repeat poor movement habits in the gym. Get assessed and trained in good movement habits to avoid injury and stiffness occurring.

YOGA IN ADELAIDE CITY

yoga class adelaide personal training namaste

Love yoga? Work in Adelaide CBD?

We had our first Lunchtime Hatha Yoga class yesterday in Adelaide with the lovely Paula, guiding you through 45mins of relaxation, breathing & movement.

If you are highly stressed at work and have too much on your mind, there is nothing better for you than to unwind, declutter your mind and zen out for 45mins. Undo those rounded shoulders; tight hips and stretched out necks and bring your body and mind back to balance.

Join us on Tuesdays at Lunchtime for 45mins of mindful movement

Next class is 2nd February 12pm-12:45pm. We have an offer running the month of February: Bring a Friend and you both pay half price ($10ea)!