Exercise done at home can save you time and money.It can be done safely and effectively with some tried and proven methods. Using some inexpensive tools, that don’t take up alot of space but give you a great workout. You supply the time, we’ll provide the guidance. You receive all the benefits that being fit has to offer. Do check out some of the changes to your physical and mental health that comes with free with exercise.
- reduce the effects of ageing
- reduce the risk of heart disease
- reduce the risk of diabetes
- improve your mental and physical well-being
- improve balance, flexibility
- increased strength and endurance
- improved posture and joint mobility.
Find practical information that will show you how to blast away unwanted pounds, lose inches or get strong, sleek muscles. Receive valuable tips and techniques to make your fitness routine safe, fast and effective. Forget the gym dues, learn how to get in shape at home now. You don’t have to buy expensive gym equipment or join high membership gyms, maybe you just need a good quality foam rollers in UK .
Find your way to healthy living with:
- Abdominal Exercises that provide core stability, while carving out your very own six-pack. Discover your neutral spine position and work it daily for added maximal benefits.
- Strength training for all major muscle groups and maximal benefits. Sculpt and tone trouble areas like thighs, butt and leg muscles.
- Aerobic (or cardio) Exercise, pumps up your heart and lungs for improved day-to-day living, sport performance and weight management.
- Flexibility exercises to increase muscle length and mobility. Stretch to stay lean and limber.
Our abdominal are made up of four major muscles the; rectus abdominis, internal and external obliques and transverse abdominis. This group works together, along with muscles of the lower back and gluteals, to keep your body upright and your spine stable.
We do have an “inner core” which typically works as our spinal support system to stabilize during movements and an “outer core” which provides additional strength to stabilize during movements. The outer core also acts as your “power pack” that help you sit, stand, twist, bend and lift safely.
Without strong and stable inner core muscles, your spine is more at risk of injury even while doing the simplest manouevre ( such as bending, reaching or even sneezing).
To increase the core muscle strength, learning how to find and maintain a neutral spine is crucial to improved ab functioning. Practicing a neutral spine position can help decrease the risk of low back injury and help strengthen your ab muscles too! While performing your ab exercises, focus on a neutral spine, the T.A. contraction, and stable low back.
Abdominal Floor Exercises
Supine Heel Drop
- Lay on the floor, face up.
- Find neutral spine.
- Bring your knees above hips and shins (lower legs) parallel to the floor.
- Hips, knees and ankles should be at ninety degrees.
- Find neutral spine again. *Try placing one hand (palm down) under your low back and the other hand on your tummy (palm down finger tips pushing in) to feel the muscles at work holding your hold neutral position.
- Without losing abdominal contraction, slowly lower one foot towards floor (do keep your knee at ninety degrees).
- Return to start before heel touches the floor and while maintain the ab tightly tucked in.
*Again, check your spinal position by tucking one hand under your lower back and one hand spread out on tummy (between belly button and hipbone).
- If your doing this right (slow and steady) you should only be able to do 4-8 repetitions per leg before muscles fatigue and your neutral position is lost. Slowly increase reps, as you are able. Complete 2-3 sets.
These exercises done three times a week for four to six weeks will improve core strength and stability, leading to stronger abdominal. Always use a slow, controlled movement for the most effective ab workout. So here you have some very simple looking exercises to try, now maybe some of you will find these really way to simple. If you’ve been doing hundreds of crunches already you’ll need a bit more of a challenge! Have you tried the ball yet? This is by far one of the most versatile tool I’ve come across. Including a stability ball in your routine forces your abs to work hard just to keep you up and balanced. If you haven’t tried it, you’d be surprised.
Foam roller exercise
If you have a good foam roller, you can do some basic exercises that will benefit lot. Research shows that a massage can reduce stiffness and soreness by more than 40%. But we found an even better (and cheaper!) way to banish aches: a foam roller. Foam rollers are an inexpensive, super-versatile piece of equipment that can help you with everything from working out the knots in your muscles to sculpting an incredible set of abs faster (more about that later). In other words, if you aren’t already using one, you’re missing out on some serious benefits! For each exercise, slowly roll back and forth as described for 20 to 30 seconds before moving on to the next exercise. Put the roller under a calf. Many trainers and physical therapists call this inexpensive, long tube their secret weapon against pain.
As you roll, take deep, slow breaths to help your muscles relax. Rest your other foot on the floor. Similar to an old-fashioned rubdown, using a roller breaks up fibrous tissue and boosts circulation so you’re less sore. Always avoid rolling onto your joints – the roller should stay positioned under your muscles at all times – and if you hit a particularly tight or tender spot, stop rolling and apply direct pressure for 30 seconds, or until the pain abates. Roll from the ankle to below the knee. Rotate the leg in, then out. Stack ankles to add pressure. Lie on your side with the roller near your hip, rest your other leg’s foot on the floor. Move along your outer thigh. Increase pressure by stacking your legs.
Sit on the roller and place one foot on the opposite knee. Lean into one buttock and roll forward and back, using your supporting leg to control the pressure.
Benefits of foam rollers
During prolonged and strenuous exercise, the body builds up what’s called lactic acid. Using foam rollers to self massage can have several benefits. The foam roller not only helps to stretch muscles and tendons, but its digs deep down into those hard to reach areas and helps to break down soft tissue and scar tissue. While I do believe that is important to discuss any muscle issues with a health professional, there are a few things that you can do to help reduce mild muscle tension and pain within your own body. Lactic acid buildup is often associated with cramps and the beginning stages of fatigue, especially after strenuous exercise. Continue reading “Why You Need To Do Exercise Using Foam Roller”