Hone and tone your bottom with this exercise!

Who wants to try one of the best exercises for great glutes (bottom) and build athletic speed and power whilst you are there! Red Hot Personal Training just loves this move for the great results it gets with clients. We featured this exercise in a previous blog last year and positive feedback was received from readers who gave it a try!

A step up from the 'Glute Bridge' exercise. This move adds an additional core challenge and increased range of motion. 

1. Sit on a stability/swiss ball. Slowly walk feet out until head and shoulders are resting on the ball, positioning feet hip-width apart under knees and place hands onto your hips.

2. Lower hips toward the floor, (try not to let your knees travel forwards) stopping a few inches above the ground. Pause, then engage abs and press up through the glutes and down into the heels to lift hips up in line with knees. Try no to hyperextend (don't lift up to high) Pause for 2 seconds squeezing your glute muscles (bottom).

3. Lower hips to start position. Try 3 sets of 10 reps.

(Remember to perform the exercise carefully and listen to your body, really focus on using your glute muscles to do the work). 

If you would like the help of a personal trainer please contact Red Hot Personal Training.

Want a strong core?

What is your core?

When you hear the words core training what comes to mind?  Endless crunches that seem to produce no results?

A great number of people believe that your core muscles consist of only your abdominal muscles which is just not true.  Muscles of the core region include the abdominals and the hip and spinal musculature.  In fact when you strength train your core you aim to target all the muscle groups that stabalise the spine and pelvis.

Side plank

A strong core can help you with your functional fitness (those crucial ab and back muscles you call upon every time you turn, bend and lift) and also from an aesthetic perspective (sculpting and tightening that mid section!). 

Suffer from lower back pain?  

In some instances, weak or poorly controlled core muscles can be associated with lower back pain.  Correctly strength training the core muscles will result in them being stronger and more correctly balanced with less uneven strain being placed on the spine. 

Core Workouts

A great core workout may incorporate planks and side plank exercises to encourage a neutral spine position with a natural curve in the back.  Other excellent core exercises include the glute bridge that can help stabilise the pelvis. 

Using a swiss ball to perform core exercises on can be a great tool to really target those inner hard to reach core muscles whilst also adding an element of fun to the routine. Progression can then be made onto a push up lateral row that engages all the core musculature at once resulting in a thorough core workout.

Kitchen Workout Part 2

Lets work out those arms! No excuses, as all you need are two equal sized tins from the cupboard.  Watch the video clip below for a quick demonstration and give it a try. (Remember to warm up first by jogging on the spot or performing star jumps for a minute just to get the body ready). 

Missed last weeks blog ? Check out our 'Kitchen workout part 1 ' using just bodyweight exercises and don't forget to keep an eye out for part 3 next week.  You can also subscribe to our FREE weekly health and fitness blog so you never miss a future blog. x  

Great exercises to try on a swiss ball

Yes we have all seen them lurking in the corners of the gym or even have one collecting dust behind the sofa! We are talking about swiss balls. (Also known as a balance ball, body ball, fitness ball, gym ball, stability ball, therapy ball or yoga ball). So many workouts can be enhanced with a Swiss ball.

The ball can help improve posture, increase flexibility and tremendously increase core strength including those deep abdominal muscles.

The key thing about a Swiss ball is that it’s unstable. When you sit on one, your core works overtime just to keep you upright. (Try using a ball instead of a chair and notice how you constantly activate your core muscles).

Over the next couple of weeks we will give you some great exercises to try out.

Swiss Ball Ab Rollout (Target those deep abdominal muscles)

1. Kneeling upright on a matt, place a Swiss Ball in front of you.
2. Place your hands in a fist on the ball.
3. Contract your abs and keep your core tight and controlled while rolling the ball out in front of you, until you come out to a half plank. (make sure your back does not sink down too low).
4. Hold for 2 seconds and make sure your elbows are kept below your shoulders. Then roll the ball back until your are full upright again on your knees with the ball in front of you again. Perform 10 times.

Next week we will show you another great exercise using just a swiss ball.  Be sure not to miss this and future blogs by signing up to our FREE newsletter.  (See homepage for details).

Simple at home Fitness Tests, part 2

Simple at home Fitness Tests continued……

Last week we tested you on your aerobic strength. This week is all about your core strength. This test involves holding the plank position.

Core fitness – Plank

Hold the position. (Please see photo). Try to imagine a nice straight line parallel with the floor, from your head to your toes. If at any time you feel the exercise in your lower back then stop the test immediately. Please note your posture and / or lower back will go before you physically have to stop the hold. Do not push through this point.

Record the time held in the plank position.

Results from tests:

Time Held

• Level 1 = Less than 30 seconds
• Level 2 = 31 – 60 seconds
• Level 3 = 61 – 120 second
• Level 4 = 120 seconds +

How did you score:

• Level 1 = Weak area
• Level 2 = Average
• Level 3 = Good
• Level 4 = Excellent!

Next week we test your resistance strength ………….

Lyndsey Slaughter - Red Hot Personal Training

How to get back on track - Part two

Small changes in habits can lead to a permanent lasting change. Think about how you can incorporate more movement and opportunities to increase/maintain muscle mass into your daily life. We have touched on this subject before but its such an important one. As we age its important to retain as much muscle mass as we can. We lose muscle at a rate of 1% a year after the age of 40!!  Try these two ideas below:

1. Walking the dogs or vacuuming the house today?  Add in some walking lunges when no one is looking! Lunges are a great multiple muscle exercise targeting not only those leg muscles but also stretching your hip flexor muscles, activating your core muscles and improving balance!

2. Why not put some music on and just dance!  Dancing helps improve aerobic fitness, improves muscle tone and strength and also has many mental benefits as well including enhancing mood. Click on the link below.  

DOWNLOAD SONG http://bit.ly/1nbKLB4 Flashdance What a Feeling Irene Cara © 1983 Unidisc Music Group Become a Fan On Facebook CLICK http://bit.ly/aybWug Follow on Twitter! http://twitter.com/UnidiscMusic Jennifer Beals Irene Cara is best known as a singer of movie themes, though she worked as an actress since childhood.

We love this, its a classic, just turn it up, dance and see how you feel afterwards! 

Please feel free to ‘like’ and or ‘share’ on facebook.

Don't avoid the heavy weights!

Many ladies believe that if they use weights (especially heavier ones) that they will look like men.  Let us put a stop to that thinking right now.

Ladies hormonal make up will simply not allow them to gain huge amounts of muscle.  Testosterone is the hormone responsible for signalling muscle gain and men have up to eight times more than ladies. 

Weight training can help you achieve greater strength in everyday tasks and remain independent into old age and also help you achieve your aesthetic goals, whether that's looking great on the beach for a summer holiday, or amazing in that evening dress!

You wil also find that when you begin to weight train your posture will improve and you may carry yourself differently. Many of Red Hot Personal Training clients have come to us with concerns about using weights and we have addressed these concerns and seen fantastic results even very early on.

So what are you waiting for go and grab those weights and get lifting ladies!

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Core Training for balanced development

Core is key....

What is your core?

When you hear the words core training what comes to mind?  Endless crunches that seem to produce no results?

A great number of people believe that your core muscles consist of only your abdominal muscles which is just not true.  Muscles of the core region include the abdominals and the hip and spinal musculature.  In fact when you strength train your core you aim to target all the muscle groups that stabalise the spine and pelvis.

A strong core can help you with your functional fitness (those crucial ab and back muscles you call upon every time you turn, bend and lift) and also from an aesthetic perspective (sculpting and tightening that mid section!). 

Suffer from lower back pain?  

In some instances, weak or poorly controlled core muscles can be associated with lower back pain.  Correctly strength training the core muscles will result in them being stronger and more correctly balanced with less uneven strain being placed on the spine. 

Core Workouts

View fullsize

A great core workout may want to include planks and side plank exercises to encourage a neutral spine position with a natural curve in the back.  Other excellent core exercises include the glute bridge that can help stabilise the pelvis. 

Using a swiss ball to perform core exercises on can be a great tool to really target those inner hard to reach core muscles whilst also adding an element of fun to the routine. Progression can then be made onto a push up lateral row that engages all the core musculature at once resulting in a thorough core workout.

If you have any questions or want advice on how to do any of these exercises, please get in touch. My email address is lyndsey@redhotpersonaltraining.com. 

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