April 23, 2024

Combo Exercises

June 14, 2016 By Leave a Comment

Get Fit Quick Tip:

Combine moves for function!

Combine traditional strength training exercises to improve function. For example, perform a Squat immediately into a Bicep Curl, following the strength pattern needed to pick something up off the floor and carry. Perform a Squat with Shoulder Press, which mimics the pattern of picking an item up off of the floor and placing on a shelf overhead. Look at the movement patterns you’re required to perform during the day and then train for those patterns in the gym.

 

*Consult your physician before beginning exercise.

 

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At-Home Core Strength by Chanda Fetter

April 22, 2013 By 1 Comment

3 Effective Ways to Strengthen Your Core  Muscles At Home

We can’t always make time for the gym, sometimes we have to rely on the space and items we have around our home to get those important exercises done.  The following three exercises will help strengthen your core, tighten your waistline, reduce back pain and give you a boost of energy!

Sitting V with Trunk Rotation – Grab a bag of potatoes or fruit, something that might equate to 8-10 lbs.  Sit on the ground and wedge your feet under the couch to secure them in place.  Sit up tall and hinge back from the hips to engage your abdominals.  Be sure you don’t hinge back too far as you don’t want to over recruit your hip flexor muscles, nor do you want to load your lower back.  Stay at a safe angle that allows maximum recruitment of your abdominal wall.  Take your weight and rotate side to side making sure to stay evenly planted on your tail.  While you are performing this exercise be sure to tighten your abs and breathe deep.  Know that this exercise can be performed with just your body weight as well for less intensity by simply crossing your arms on your chest.   Perform until you find fatigue in your abdominals then rest for a few breaths and repeat 3x.

Back Extensions – Take a few pillows and place them on the floor.  Lie on your stomach so the pillows rest under your hips.  Wedge your feet under the couch and place your hands behind your head.  Lengthen out of your spine and inhale, then exhale and lift your chest off the ground to find a position just beyond neutral.  You’ll want to be sure you pull the shoulder blades down your back so you’re not taking weight into your neck and shoulders.  Keep your gluteal muscles relaxed and feel the muscles along the sides of your spine tighten and you extend your back.  Perform 3 sets of 8-12 reps with a 3 second hold at the top.

Plank with Rotation Knee Tucks – Take an ordinary kitchen towel or pillowcase and place it under your feet.  Assume a plank position up on your hands, tighten your abdominals and make sure to keep your legs zipped together as one.   Take a deep breath in and as you exhale pull your knees across your body and into your right elbow then your left.  Do this a total of 8-10x keeping a nice pace.  Notice that your hips will lift slightly as you pull the knees across your body.  This is an advanced exercise so know that holding a static plank is a great alternative.  Planks can be done on your hands, your forearms, on your toes or on your knees.

By Chanda Fetter
IM=X Pilates, Owner and Master Trainer. Contact Chanda via chanda@imxsb.net, www.imxsb.net or 805-687-4692.

 

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Why Pilates Works by Chanda Fetter

August 15, 2012 By Leave a Comment

Pilates was created as a way to address injured soldiers in WWI. It was a means to keep the integrity and strength of the muscle while recovering from battle wounds. Yes, it was designed originally for men and as a sense of rehab and ultimately preventative care. Since in America, Pilates has taken on all different forms, but the foundation has always been  a common thread; people function better as a result of training in the Pilates method.

Corrects Muscular Imbalances. Through conscious repetition and attention to detail, any function can be re-learned. When the body is traumatized by an injury or accident its protective mechanism is to “shut down” the injured area. The only problem is the body doesn’t naturally “turn on” that same area once it’s better. Whatever compensation the body has done to work around the injured area is now the new norm of that junction. Over time, this uneven recruitment of muscle tissue creates asymmetries (mismatched sides, imbalances). These asymmetries lead to improper wear and tear on the joints and spine, ultimately causing improper GAIT (how we transfer weight through the body), stress on hips, back and spine.

Repairs and improves Muscle Recruitment Patterns. Once you’ve worked to correct your muscular imbalances the body will naturally grab hold of these learned behaviors and the neurological relationship between brain and body will be repaired. After all your body wants to behave properly, we just need to be conscience in our movements while this process is taking place, then ultimately it will do it on it’s own.

Functional Adaptation. Pilates has many parallels to functional movement patterns. For instance, when working any weight over our heads we teach the clients to draw down into their middle back muscles (Lattisimus Dorsi) as opposed to taking that weight directly into the neck and shoulders. This is functional to life, all movements should translate as such to all activities of daily living.

Everybody can do it. Pilates is based out of a rehabilitative principle and has adapted to the general population over the years to be one of the most safe and effective forms of exercise. It allows you to maximize the potential of each muscle group without compromising the spine or joints. It promotes core strength, balance, flexibility in a way that helps you understand the limits and potential of your body.

By Chanda Fetter
IM=X Pilates Studio, Owner

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Ask A Pro by Tera Busker

June 25, 2012 By Leave a Comment

Question: What is a “Bosu Ball?” What’s the benefit of a Bosu Ball and how can I utilize it in my gym workout?  -Chad in Boise, ID.

Answer: The BOSU ball, which stands for” Both Sides Up”, is an extremely effective fitness tool that can be utilized for a wide range of training purposes. It’s essential to seek guidance from a Fitness Professional to learn how to use this fitness tool safely. When used correctly, the BOSU ball can be used to increase flexibility, enhance balance, boost speed and take your strength to the next level. Because you can use both sides of the BOSU (rounded side facing up or rounded side facing the floor), your exercise and fitness options are endless.

When incorporating the BOSU into your routine, take things slowly and perform all exercises with purpose and good form. Because the BOSU really challenges your balance, your muscles, especially the core, will be working overtime. Start off with incorporating the BOSU into standard exercises like squats, pushups and planks. Stand on the rounded side of the BOSU when you do squats and place the BOSU flat side up and hold onto the sides while doing pushups and planks. If you are a beginner to incorporating stability challenges into your workout or you have balance issues, try standing on the BOSU (always round side up) while performing exercises like shoulder presses, bicep curls and side raises. As always, obtain medical clearance before beginning an exercise program.

Tera Busker is an ACE Certified Personal Trainer and owner of Fitness To Go, an exclusive In Home & Private Studio Personal Training Service based out of Roberts, WI. www.fitnesstogo.net

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