5 Side Plank Alternative Exercises The side plank is a staple in many people’s workouts because it is so effective at challenging the full body in the frontal plane, targeting the hips, quadratus lumborum (QL) and obliques, and improving shoulder stabilization. While the side plank is great, it’s always a good idea to add variety…
Plateaus are a common obstacle in any kind of fitness program. After weeks and weeks of training, the body adapts and what was once hard is now easy. Exercise programs need to be changed regularly to continue to see progress and results, but it can be difficult to learn a new series of exercises and…
It’s March, which means that the drudgery winter is finally waning and warm weather is right around the corner and everyone’s eyes are on college basketball. For many of us in the fitness industry, it also means attending the annual International Health and Racquet Sportsclub Association (IHRSA) conference and trade show. IHRSA is where manufactures…
Walking doesn’t make the hottest workout lists or yearly trend reports, but all fitness professionals should be talking about it—even to clients who are avid exercisers. Why? Because even a daily gym session may not be enough to protect them from our sedentary culture. Most Americans are sitting more than ever thanks to desk jobs,…
The best way to get long shapely legs is to do at least 75 reps in the abductor/adductor machine followed by 75 more reps in the leg extension machine, right? Wrong! Although not necessarily lethal, some of these machines should be avoided to reduce the risk of injury. Plus, there are simply better—and safer—options. Once…
Front, side, reverse, hands or forearms, knees or toes—whichever way you choose to plank, this simple, stationary position is an essential exercise in your weekly fitness routine. When performed correctly, planking strengthens all the muscles that run up and down your spine, which helps you to stand, rotate, bend and lift with ease. And let’s…
No matter how many years I spend in fitness, I still see new and surprising things happening in people’s workouts. Some are great new additions, because the ways humans can safely and successfully move is highly varied and what is “correct” is broader than we previously thought. However, almost every day you will see things…
Movement preparation, also referred to as a dynamic warm-up, involves moving in a variety of directions at different speeds to help activate the tissues along with the nervous, circulatory and respiratory systems responsible for controlling and fueling movement. Movement preparation can be an effective and functional way to prepare the body for a tough and…
As trainers, you can use the ACE Integrated Fitness Training® (ACE IFT®) Model to help your clients improve their upper-body stability and mobility. The ACE IFT Model contains three main components: rapport, cardiorespiratory, and functional movement and resistance training. The functional movement and resistance-training component includes four stages (stability and mobility, functional movement, load training and…
Male and females alike desire a strong, nice-looking backside. And there are added benefits as well—the glutes are the body’s posterior powerhouse, affecting everything from walking and jumping to sitting and standing. When we talk about training the glutes, it’s important to consider how we move in life and in sport. We want to improve…