Friday, May 17, 2013

Tips from the Pro Bridal Fitness and Nutrition Tips from UNICUS Fitness

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Tips from the Pro
Bridal Fitness and Nutrition Tips from UNICUS Fitness


We’re back to the conversation about the core! To strengthen your entire your body and create a healthy and lean physique, remember you want to strengthen the muscles of your core. Core exercises can be done with your body weight and with or without equipment.   Whether you are a beginner or have been working out for years, here is a basic core or plank hold to incorporate into your workout routine. There are a variety of modifications to this exercise to make it easier or more challenging depending on your fitness level.

 

Before you start any exercise, you always want to ensure that you have the correct technique. 

Proper Form & Technique:  Stack your shoulders directly above your elbows, keep your hips at the same height as your shoulders and try keeping your eyes above your thumbs. Make sure not to sway or arch your lower back.Think about pulling your belly button up and in towards your spine to engage the core muscles and to protect the lower back.

Beginner: Hold this position for 10 seconds. Slowly lower down to place the knees on the ground and rest for 10 seconds and then lift back up and repeat. As you get stronger, increase the hold time and decrease the rest time.

Intermediate: Start on your forearms and without putting your knees down or altering your hip or low back height, and push up onto your hands. Hold this position for 5 seconds and then lower back down to your forearms. Alternate back and forth while maintaining proper alignment and keeping the muscles engaged.

Advanced: Follow the directions for the intermediate level, but when you are in the hold position, lift up one arm and your opposite leg. Lower down with control, do a pushup and then lower down to your forearms. Repeat on the other side and continue for 60 seconds.

With these great tips, you should be in bridal shape in no time!

Content written by Dina Castillo of UNICUS Fitness

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