Deb Bailey AFPA, MAT, CanFitPro, YMCA

Core Exercises- Which ones should I do?


Often overlooked as a "basic" exercise by experienced exercisers, the bridge in its various forms is a powerful tool. This fires up the deep abdominals, and strengthens the hamstrings. Perhaps its most valuable benefit is that it works the gluteus maximus (biggest of the glute muscles) at its end range, where it is usually weaker. A  classic bridge involves lying on your back on the floor, with bent knees, hip width apart. Keeping your body weight on your upper back and shoulders, tighten your glutes and push your hips into the air, tightening the core. Hold for a few seconds, and release. Repeat. Other options include feet on a stability ball, a med ball, or a stability cushion.


Read more: Core Exercises- Which ones should I do?

Why You Need to Know About Progressive Overload

Let's start by talking about the concept of overload. When we add work, or load, to muscles, we ask them to perform at a level above what they normally deal with. This is how we address our goals of a better-looking physique, better endurance, fat loss, better performance, or whatever the particular goals are.


So it's clear that in order to achieve our goals, we need to stress our bodies with resistance and cardiovascular work.  We need to meet this challenge in a way that gets results without injury. We've all encountered the folks who join the gym on January 2nd, and they're gone by the middle of February. Generally, they are driven by their goals, but without any knowledge on how to go about it safely and effectively. They usually throw themselves into the most challenging exercises and schedule they can do, and that's why they can't continue after a few weeks. And it's back to the sofa, with injuries, muscle pain, and the conviction that exercise should be avoided!

Read more: Why You Need to Know About Progressive Overload


What do you want from your training program?



It’s all about results. People often say that their goals include losing weight, toning muscle, getting rid of ab fat, feeling better and having more energy. However, most people are unsure of how to get fit or how to keep the gains they’ve made. Often a person goes to a gym, tries out a few cardio machines, watches other people’s workouts, and copies a few exercises without really understanding how to do them properly and safely.

Read more: What do you want from your training program?

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