If you've got 28 minutes, you have time to make your tush burn!
A combination of high intensity "sprints" and reverse pedaling, this workout will give you a big bang for your time buck. Your butt will thank you later.
A few notes: go as fast as you can on the 30 second sprints, AND when going in reverse. Press through your heels to make sure you're engaging your glutes.
Don't feel it in your tush? Lean back so your weight is on your heels. (Your hands should not be holding on to anything - that is cheating!!)
This is the quickest way to improve your posture - in just one move!
Based on the work by PT Sarah Ellis Duval of Core Exercise Solutions, this one adjustment will have you standing taller in 2 seconds flat.
I can't believe I'm posting this. But...
MAJOR PSA: THIS is me. THIS is a photo of abdominal separation. Also known as abdominal coning, doming, or diastasis recti.
THIS is my stomach at 6 months pregnant. I’m posting this because I want people to know what this condition is and what it looks like.
And YES, even trainers get ab separation and NO it doesn’t only happen to pregnant women. I’ve seen it in guys too!
A few things to know:
** Please know this is not a dangerous condition, it's totally normal, and there is nothing wrong with you or your pregnancy if you have it! 60% of women have it, yet it's very rarely talked about, and most women have no idea they even have it.
** What is it? It’s the separation of the fascia between the rectus abdominal muscles (the six-pack muscles) that happens when too much pressure is placed on that muscle, and the abs start to stretch and separate. (i.e., working the six-pack muscles and nothing else by doing a million crunches and/or only twisting exercises with a fundamentally weak core can lead to this, as well as pregnancy.)
** In most cases, ab separation can be healed without surgery, and with proper core training (of course, consult your doctor if you have questions about the severity of your separation - I am not a MD!)
** Yes, even trainers and fitness pros get ab separation during pregnancy. In fact, it can be more common in fit people because their cores are ‘tight’ to begin with, and the pressure of pregnancy forces the muscles to stretch and separate even more to make room for baby.
** If you see a cone like this on yourself, please STOP doing crunches immediately. STOP doing any core work that lifts either your head or both legs off the floor. STOP doing any twisting motions like bicycles or rotational chops. What to do? Learn how to retrain your muscles PROPERLY, from the foundation of the corset muscles, up.
If this is you…lucky you. :) My new core course is ready for ya! It’s all about creating strong abs that are not just STRONG but also FUNCTIONAL. And it can help you close the split in your abdominals that can cause SO many issues.
Not ready for the full course yet, or have recently had a baby and need to check if you have Diastasis Recti? Check out my free mini postpartum repair course! It's a great place to get you started back on the road to postpartum repair.
And you better believe I’ll be practicing what I’m preaching in this course, post-baby!
Here's a quickie walking treadmill workout that will have you sweating by the end for sure. It's a great workout for the prenatal, postpartum period and a perfect hill workout for runners.
Want to make it more challenging or burn more calories? Just increase the speed!
I hear the same question all the time from New Moms (and not-new moms too!):
"I JUST WANT TO FEEL MY CORE AGAIN!!!"
Check out my latest video with a quick, simple workout that will tighten up the most important muscles in your core - the transverse abdominal muscles.
Have questions? Ask them in the comments section!
Love this video? Share it!
At some point in your life you've had neck pain, and chances are good that you've even had it this week. You know the kind...you wake up in the morning and suddenly *snap!* you can't move your head all the way in one direction or the other.
The likely culprit? A muscle spasm. While this technique may not 'cure' your pain immediately, it should relieve some of the tension so you get some of your range of motion back. All you need is a tennis ball. If you have 2, even better - stick them in a long sock and tie off the end. The space will between them will provide just enough room for your spine.
A quick anatomy note. The best way to stretch a muscle is to make sure you are stretching BOTH ENDS of the muscle, meaning the origin (beginning) and insertion (end). If you only stretch one end, it's essentially like pulling a rubber band that is not attached to anything. It's not really pulling!
Step 1: Lie on your back and place the tennis ball (or two) on your neck. Roll along the muscles on either side of the spine (not on the spine!!) shown in the anatomy photo above, going along with the fibers and direction of the muscle. You want to roll from the bottom of the skull, down to the tops of your shoulders. Think of rolling out dough. If you come across a hot spot, hang out on it for 5-10 breaths and *try* to relax over it.
Step 2: Sitting up tall, take your right hand over your left ear, extend your left arm, and gently pull your neck toward the right shoulder and rotate your nose toward the floor. Actively walk your left fingertips further away from your hips to increase the stretch. Hold 5-10 breaths, then switch to the other side.
Step 3: Still sitting up tall, interlace your hands behind your head with your shoulders dropped down your back. Inhale and then slowly drop your chin toward your chest while keeping your spine long, letting your elbows come forward. You should feel the stretch all along your neck and upper shoulders. Breathe here for 5-10 breaths.
Let me know how it works for you in the comments section below!
Have questions you want answered? Ask them here.
I'll answer them in an upcoming blog post.
The New York Times recently published an article with 12 poses that you can do in 12 minutes, to increase bone strength.
The 12 poses are:
Tree Pose * Triangle Pose * Warrior 2 Pose * Side-angle Pose * Twisted Triangle * Locust Pose *Bridge Pose * Supine Hand to Foot 1 * Supine Hand to Foot 2 * Straight Leg Twist * Bent Knee Twist * Corpse Pose
And here they are for you, in video format. Enjoy!
"Do you really think, after 83 years of patterns and habits, that it's possible to change? Aren't I too old?"
This is what my 83-year old client, a lovely woman I've had the pleasure of working with for 10 years (yes TEN!), said to me the other day while we were working together.
Fresh off taking a course to become a Corrective Exercise Specialist (which I am now - officially!), we were talking about her posture, strength and coordination, how it has drastically improved over the last 10 years, and where we can take it from here. We were talking about strengthening her feet - and specifically improving her bunions to help her balance.
To her, it seemed like an impossibility to imagine changing a part of her body that is so deeply ingrained into the way she lives. She can't remember NOT having bunions. I can only imagine, by looking at her face, that she was thinking to herself "Lady, you have lost your mind".
But as I told her, our bodies are incredible living structures that have the ability to adapt and change as we want them to - IF we want them to. Of course it takes patience, focus and practice to 'rewire' our brains to undo these patterns that we've reinforced over years - and possibly decades - but it is possible. And if we don't challenge ourselves, our bodies stay stuck in those same patterns (and possibly pain) forever.
It doesn't matter how old you are. If you are alive, you can use your muscles, you can release your tension, and you can retrain your bodies to allow more freedom of movement and less stress.
I say "you can", but really what I mean is "you have to".
Because, ya know, gravity sucks.