The squat is a compound exercise, meaning it works multiple muscle groups at the same time. Although it is a basic movement, used all the time in every-day life, there are a number of common mistakes which people make in the gym which can increase risk of injury, pay particular attention to the key technique points.
The plank is a great whole body exercise which specifically targets the core. It is simple, effective and requires no equipment. The plank is also the starting point for a lot of different exercises work the core – meaning no two planks need be the same!
Press-ups are a great bodyweight exercise to improve upper body and core strength. When performed correctly they strengthen shoulder stability and can help prevent injury. However, poor form during a press-up can increase the risk of shoulder injury and lower back pain.
The single leg deadlift is ideal for improving lower limb strength and single leg stability as well as working the back and core muscles. This is a more challenging exercise and it is important to ensure correct technique.
The Bulgarian Split Squat, also known as the “rear-foot elevated split squat”, is a great exercise to help build single-leg strength. This exercise specifically targets the glutes, hamstrings and quads as well as working the core muscles to maintain balance.
The deadbug is a great exercise to improve core strength and stability whilst placing minimal stress on the lower back. There are a number of progressions and regressions, meaning this is an exercise which can be suitable for everyone.
Lower back pain is thought to affect up to 70% of adults. The majority of these cases are classified as non-specific as the mechanism of the pain is unknown. The spine is supported by a large number of muscles, the key groups being those of the glutes and core. These muscles, along with many others, work together to maintain posture and if one, or more, of these muscles are weak, it can lead to poor alignment of the spine and pain. In this post, we will discuss why muscle balance is important and what exercises can help activate and strengthen the key muscles of the back.
I have realised that I can say: "I am fit" Recording wins is a challenge for me even when they're obvious. The journal has undoubtedly made me more positive about my exercise.
There are many ways to stay active at SWEAT Southsea during and after your pregnancy. We have a team of qualified professionals who specialise in Pre and Post Natal Exercise with services including group classes, pregnancy massage, 1-1 Pilates and personal training
Watch as Sports Therapist and Personal Trainer Hollie Charles puts Bognor Regis Town footballer Chad through his paces. Chad suffered a posterior cruciate ligament injury in his right knee on New Year’s Day. He has excelled through rehabilitation into the final stage which covers change of direction and advanced plyometrics. He’s looking good to return to training for pre-season and full contact by the start of the season just 8 months after suffering the injury.
Well done to Chad and Hollie for the hard work and successful rehabilitation.
Join us for the return of our TRX workshop which are designed to help participants gain the skill, knowledge and confidence to use TRX Suspension Trainer's at home, on holiday or in their gyms both safely and effectively.
TRX Training helps you to move better, feel better, and live better. Even while working arms or legs, Suspension Training® constantly challenges your core for a true total-body workout.
Join personal trainers Lily Holloway and Luke Newton for the return of our free-weights Workshop. Participants will:
Develop the skills and confidence to use free-weights independently
Learn how to devise their own gym workouts and discover new methods of training
Learn how to squat and deadlift with weights safely and effectively
The workshop is aimed at beginners and no experience is necessary.