Category Archives: Health Club

Ball Pull-In

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.

Starting Position:

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.

Movement:

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.

Tips:

  • Try tucking your chin into your chest during the movement.
  • Keep your back as straight as possible.

Have a go and let us know your feedback!

Fitness team
Donnington Valley Hotel & Spa

Squat Thrusts

Four-Count Squat Thrusts

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

Our Guide to Hip Raises

This exercise will work your glutes, hamstrings, your core and lower back muscles. Before you give it a go, look at the teaching points below.

  • Lie on your back on the mat with your knees bent and your feet flat on the floor

  • Raise your hips off the floor so that your body is in a straight line from knees to shoulders

  • Pause for 3 seconds in this positioning before lowering your hips back down to the floor

This is a great excercise you can do at home to firm up your hips and glutes, why not give it a go?

For more information on the Health Club at Donnington Valley Hotel & Spa, and to try our 6 week membership offer see our website for detailshttp://www.donningtonvalley.co.uk/spa_trialmembership.asp

The Dumbbell Split Squat

An easy free weights exercise that targets the three major muscle groups in your lower body, your glutes, hamstrings and quads. Here’s how to perform the exercise safely.

  • Pick up a pair of dumbbells and hold them by your side
  • Take a big step forward so you are standing in a split stance
  • Your front foot should be flat to the floor, with the heel on your back foot raised off the floor
  • Lower your back leg until your knee is just off the floor
  • Pause at the bottom of the movement before pushing yourself back up to the standing position

Complete all your reps on the same leg before swapping over to work the other leg.

If you would like more information on these exercises or to book an

appointment with a personal trainer call 01635 551188

Tone Up For The Summer

Here are some effective exercises to get your abs in shape this summer.

Bicycle CrunchBicycle Crunch

  1. Lie flat on the floor with your lower back pressed to the ground
  2. Put your hands beside your head
  3. Bring your knees up to about a 45-degree angle and slowly go through a bicycle motion
  4. Touch your left elbow to your right knee, then your right elbow to your left knee
  5. Breathe evenly throughout the exercise
  6. To make it easier, keep your feet flat on the floor and go through the bicycle motion one leg at a time.

Long Arm Crunch

  1. Lie on your back with your arms over your head with hands clasped and arms close to your ears
  2. Keep your knees bent with feet flat on the floor
  3. Contract your abs and lift your shoulder blades off the floor.
  4. Lower and repeat for 12-16 reps
  5. An easier option is to keep hands on your temples.

We have a wide range of membership options available and many popular classes at Donnington Valley Health Club and Spa. Take a look at our website for more information.

The Plank

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.

The PlankFirst 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.
  • Plank higher intensityTo 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.

Why not stop by the Health Club and Spa at Donnington Valley Hotel to find out about our range of membership options and our fitness classes? Click here to find out more on our website.

Join the Zumba Party

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!

http://www.donningtonvalley.co.uk/spa_membership.asp