This month we have put together an exercise to target the rectus abdominis and transverse abdominis muscles (your core). Ideal to try at home with a fitball or at the gym, this is a great exercise for your abs and will help tone your tummy.
Get into a press up position, placing the exercise ball on the lower part of your shins. Your body should be in a straight line.
Slowly pull your knees in towards your chest, allowing the ball to roll forwards under your ankles. Hold for a moment with your abs contracted. Return to the start position by straightening your legs and rolling the ball away from your body.
Try tucking your chin into your chest during the movement.
To start this simple exercise stand tall with your arms by the side of your body. Lower your body into a squat position as per our images below. Keep both hands in front of you on the floor, jump your legs away from your body so that they are straight and the weight of your body is over your hands (a plank position). Simply return your legs back to you hands back into the squat position again and jump upwards to straighten out your body, back into standing position. Try to do about 10 of these and then repeat twice more.
This is such a great exercise to do at home as no equipment is necessary. If a beginner try to do as many as you can, and with practice you will become stronger and able to perform more.
If this routine is performed regularly you will develop strength and mobility in your hip joints and knees. Not only this, but you will gain strength in your pelvic and abdominal areas. This is all key to help you improve your performance at high speed sports.
If you would like more information on exercise tips or to book a personal training appointment, contact Donnington Valley Health Club on 01635 551188.
Fitness Team Donnington Valley Health Club and Spa
When preparing for a holiday we know that everyone wants to look their best! The best abdominal exercise to get that tummy into shape is the plank. This not only works the top part of your tummy muscles but also the lower abdomen. There is no need for any equipment this exercise can be done in your own home.
Follow the steps below and you will soon see the results.
First of all if you have any injuries or back problems consult your doctor first. Start off on the lower options and as you practice you will be able to up your game.
Lie on a mat tummy down on the ground.
Bend your arms and bring them underneath your body lifting your chest and upper back off the ground.
If you’re a beginner leave your knees and legs on the mat. Keep your back flat and hold in your abs and bottom. Hold this position for as long as possible and then repeat.
To add a higher intensity, bring your body up onto your toes into a plank position. It is extremely important to keep your body flat and not to let your bottom go up or let your hips drop. Hold this position for as long as possible and then repeat.
Created in the 90’s by celebrity fitness trainer and choreographer Alberto Perez from Colombia. Zumba, which means ‘ to move fast and have fun’ in Spanish, was created taking inspiration from traditional salsa, meringue and samba dance styles, combined with intense Latin music tracks.
Zumba has been one of the fastest growing fitness classes all around especially in the USA and is now taking the UK by storm. It is a fun, energetic and easy to follow class with body benefits that everyone will love.
With classes now starting at Donnington Valley Hotel & Spa Zumba is right on your doorstep. It is a perfect class to come along with your friends and family and have fun for an hour whilst having a work out at the same time.
5 reasons to do Zumba:
One: It is a fitness class like no other. One hour that will make you smile and laugh with a routine is easy to follow without becoming boring as the steps and moves are so varied.
Two: It’s a fitness class which works your body but feels like fun. Whilst with friends and family having fun, this class can seriously change and sculpture your body. Bring on the Bikini’s!
Three: Build up your stamina. Want to get stronger? Zumba classes will strengthen your core and it exercises all parts of your body.
Four: It is perfect for people with all levels of fitness. You can manage the class at your own pace and build up your strength and stamina class after class.
Five: Want to move your hips like the ladies in strictly come dancing? As Zumba is based on salsa, merengue and samba you will enjoy a class full of Latin rhythms. Shaking your hips from side to side before you know it, it will become part of your life!
So come on down to Donnington Valley hotel & Spa and enjoy some party time!