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.
- The first one is cost; you can get similar results of a sports massage without the expense and time of making an appointment, going there and sitting until it’s your turn and then paying up at the end of the session.
- Using your own body weight on the cylindrical foal roller enables one to perform self-massage, myofascial release, break up trigger points, soothe tight fascia, and increase blood flow and circulation throughout the body.
- One of my favourite ways to do this is through foam rolling!
- Though the body producing lactic acid is a medium between aerobic and anaerobic energy consumption and can absorb lactic acid on its own, foam rolling can help accelerate the body’s breakdown of lactic acid post-workout.
- Sports massages can cost quite a bit with prices at the lower end ranging from $60-$80 per hour and higher end prices at luxury spas may run as high as $300 per hour session.
For more intense self massage, try using a lacrosse ball, golf ball, or rolling out on a barbell. As well as reducing mild tension and pain, foam rolling can offer your body a number of amazing benefits. We did a deep dive into the research so to find out what foam rolling does, what it doesn’t do, how to get the most benefits, seven ways to find myofascial release, and some other self-myofascial release tools that in some cases can actually be more effective. Compare the action to putting air in your tires—you’re fluffing the muscle up so it’s not as tight and dense. One of the most important reasons for a regular foam-rolling routine is to prevent those often too common exercise-related injuries.
So if you’re one of those people who doesn’t think that foam rolling is useful to you, then you need to keep reading! Fascia wraps around your entire body like a wetsuit, from the top of your head to the bottoms of your feet. Many runners, for example, become painfully well acquainted with their IT band if they don’t take care to massage the band of tissue. A foam roller offers all the benefits of a massage, without the expense. In healthy form, it should be stretchy and flexible. As you roll, fibrous tissue is broken down, boosting circulation and in turn relieving tension and pain. Increased circulation conferred by the foam roller can lead to lower blood pressure, better range of motion and possibly better quality of life, especially for the elderly.
Buying a foam roller in 2017
With today’s research showing just how bad sitting all day is for your overall health, foam rolling seems like a must for anyone with an office job or daily routine in a similar setting. Foam rollers are made to help soothe muscles and can be great tools to use before or after a workout. Before any exceptional practice, you ought to constantly warm up. Feeling sore or swollen post–sweat session? On the other end of the spectrum, athletes should be rolling to prevent injury, decrease recovery time, and improve athletic performance.
- The firm, yet comfortable surface is designed to help massage and stretch muscles by using a person’s body weight as they sit or lay on the roller and slowly roll back and forth.
- It doesn’t make a difference in case you’re going into a yoga class, running a marathon or weight lifting.
- Pull this stainless-steel ball out of your freezer and use it to target a specific area while reaping the benefits of icing: less inflammation and faster recovery.
- The Rumble Roller is one of the more unique rollers featuring a surface covered in firm but flexible bumps for deep tissue stimulation.
- When it comes to material, a foam roller can be made of a polyethylene foam, which is softer but can warp over time, or an EVA foam that tends to be denser and a bit more durable.
A froth roller has turned into an essential piece of my warm up. Easier than an ice bath! Molded foam rollers are relatively new. Some people think foam rollers are used to increase flexibility. Plying your muscles with a roller will enhance blood stream to prime your muscles for whatever you’re going to do.
Start with hips and back using a lacrosse ball, suggests Reavy, as tension here tightens the whole body. They’re a better option than an EPE foam roller. That’s not why I use it. Utilizing a froth roller ought to be added to any competitors extending schedule. Then move out from the torso.
They’ll last longer and they have a similar price point. I don’t foam-roll to increase flexibility. This foam roller is soft enough that it won’t cause pain to tight muscles, but sturdy enough to provide an effective massage. If you feel like the one you’re currently using isn’t really doing it for you—and you’re still walking around with sore, tight muscles—that’s a sign that you may be ready for more. Muscle Stick – The muscle stick is perfect for traveling.
I use these self-massage tools because they help me to feel GREAT, especially after working out or sitting all day. The nonporous eva foam material keeps its shape over time and will not flake with regular use. And don’t forget, your pain tolerance plays a role. While it’s not as effective as a standard 12″ foam roller it’s great when you’re constantly on the road. But in regards to flexibility, I rely on stretching and yoga, not foam-rolling. The multi-density design of Trigger Point’s foam roller creates a durable rolling foam for back pain and soreness. So if you think you’re able to handle a firmer roller than can ‘dig in’ or provide more direct contact, he says it’s fine to give it a try. The hollow design allows it to withstand repeated use, while the variety of color and pattern choices will have you excited to use it. You can always scale it back if the pain is too intense.