The plank is a highly effective core training exercise.... To perform it properly, keep the following key points in mind: l use @Fitbod App for my trainings 1. Place your hands naturally forward on the floor. This helps reduce pressure on the shoulders and prevents the elbows from tucking in too close. 2. Keep your head aligned with your spine. Look down at the floor-avoid tilting your head up or down to maintain a neutral neck position. 3. Protract your shoulder blades. Don’t pinch them together-keep them slightly spread to stabilize the upper back and engage the serratus anterior. 4. Tuck your pelvis slightly and engage your core. Avoid sticking your butt up or letting your lower back sag. Your body should form a slight arch, supported by strong core activation. 5. Keep your feet shoulder-width apart. This provides better stability and balance, especially for beginners. 6. Focus your attention on your core. Stay actively engaged-don‘t just passively hold the position. #fitbodapp #plank #gym #fitness #gymworkoutsshow more

The push-up is a compound, multi-joint movement. use @Eato... app to track my calories. It doesn‘t just work your chest - it also targets the anterior deltoids and triceps. While the chest muscles are the primary focus, your shoulders and arms play a major role in the movement. To perform push-ups with proper form and get the most benefit, here are 4 key details you need to focus on: 1. Elbow angle & hand position Keep elbows at about a 45° angle by externally rotating your shoulders. Spread your fingers for better stability and wrist comfort. 2. Shoulders down Avoid shrugging. Keep shoulders away from your ears to reduce strain and improve control. 3. Let your shoulder blades move Retract on the way down, protract on the way up. This helps your chest fully stretch and contract. 4. Tight core, no sagging Keep your body in a straight line. Engage your core to prevent your hips from dropping or lifting. #eato #eatopartner #fitness #bodybuilding #pushupshow more

HERES WHY YOU SHOULD BE DOING FARMER’S WALKS 🐄... BENEFITS: Targets your entire body Great core activation Improves your grip strength in the hands and wrists. How to: 1. Squat down and grab a weight in each hand. 2.Engage the core and pull your shoulder blades down and back while standing back up, returning to an upright posture. 3. Step forward and begin walking. Keep your head up, shoulders back, and core muscles engaged. 4. Continue walking for your desired time or distance.show more

How to train planks for your core (save for... later)⬇️ Your abs help you resist movement, rotate, stabilize your spine, control your pelvis, and keep you balanced while your limbs move. That’s why I love using different plank variations instead of only training the core in one position. Save this and add these variations into your workouts to build a stronger, more functional core. #abs #absworkout #core #coreworkout #plankshow more

5 Cues for a Proper Barbell Hip Thrust 1.... Position the bench directly underneath your shoulder blades 2. Bring your heels to where your knees were, then set your feet shoulder-width apart with your toes slightly pointed out. 3. Keep your chin tucked and your core braced throughout the movement 4. Drive through your heels and squeeze your glutes to lift the bar 5. Stop once you've fully squeezed your glutes. Any higher and you'll start getting lower back pain. Follow for more fat loss & training tips 👊show more

This exercise should be mandatory for people who sit... at desks. It's called the Band Pull Apart. When you sit for long periods the back muscles tend to round and weaken. One of the best exercises you can do to strengthen your upper back is the Band Pull Apart. It develops the muscles in the mid to upper back. Over time this can improve posture and create a more stable body. How to do The Band Pull Apart: 1. With an underhand or overhand grip, hold a band at shoulder height and slightly wider than shoulder width apart. 2. Stand with a tall posture while maintaining a neutral head and neck position. 3, Rotate your shoulders outward to engage your lats and upper back. 5. Squeeze your upper back and posterior deltoids and begin to pull the band apart. Your shoulder blades should begin to retract as your arms begin to move backward. 6. When your upper arms are in line with your back, squeeze your upper back muscles and posterior deltoids. Pause at the bottom of the movement. 7. Allow your shoulder blades to protract and your arms to return to the starting position. Use a light band. Aim to do 15 to 20 reps for 1-3 sets. Do this 3x a week. Your back and shoulders will thank you. If you like posts like these follow me Dan Go for more!show more

3 tips for better running efficiency 🏃‍♀️👇 1️⃣ In... Alignment: Keep your shoulders down and back, hips up, and focus on striking with the middle part of your foot. 2️⃣ Lean From Your Ankles: Don’t bend at the hips! Keep your body aligned and lean slightly from the ankles to naturally propel yourself forward. 3️⃣ Practice, Practice, Practice: Show up every day, practice your drills, and focus on your form. Consistency builds the muscle memory you need to get faster, easier.show more

This home lunge superset isn't for the faint of... heart. The burning heat in your legs will beg you to stop, but the strength and growth you'll reap make it all worth it. 4 sets of 12 forward lunges, then 12 Reverse right away. Build a lower body that stands the test of time: Lunge Form Cues Set-Up: Stand tall with feet hip-width apart, hands on hips or at your sides. Alignment: Keep your chest up and shoulders back. Step: Take a big step forward, lowering your hips until both knees are bent at 90 degrees. Brace: Engage your core and maintain balance as your front foot lands to stabilize the movement. Push: Drive through your front heel to return to the starting position. Breathing: Inhale as you lower into the lunge, exhale as you push back up. 5 Lunge mistakes and how to avoid them 1. Taking Too Small a Step - What Happens: A short step limits the range of motion, reducing muscle activation in the glutes and quads. - Fix: Step far enough forward to allow both knees to bend at 90 degrees. 2. Rising Onto the Front Toes - What Happens: Lifting the heel shifts balance and reduces engagement of the glutes and hamstrings. - Fix: Keep your front foot flat, pressing firmly through the heel. 3. Poor Hip Alignment - What Happens: Tilting or rotating the hips reduces balance and proper muscle engagement. - Fix: Keep your hips square and aligned with your torso throughout the movement. 4. Feet Too Narrow or Wide - What Happens: Misaligned foot placement reduces stability and increases the chance of losing balance. - Fix: Keep your feet hip-width apart to maintain balance and proper alignment during the lunge. 5. Not Engaging the Core - What Happens: A weak core reduces balance and stability, increasing the risk of wobbling. - Fix: Brace your core upon landing to absorb the impact and keep your torso steady and aligned. Reverse Lunge Form Cues Set-Up: Stand tall with feet hip-width apart, hands on hips or at your sides. Alignment: Keep your chest lifted, core engaged, and shoulders back. Step: Step one leg back, lowering your hips until both knees are bent at 90 degrees. Land: Land on the top of your back foot with the toes pointed to stretch the ankle and prevent assistance from the toes. Push: Drive through your front heel to return to the starting position. Breathing: Inhale as you lower into the lunge, exhale as you push back up. 5 Reverse Lunge Mistakes and how to avoid them: 1. Using the Toes for Support on the Back Foot - What Happens: Relying on the back toes reduces the stretch in the ankle and shifts focus away from the front leg. - Fix: Land on the top of your back foot with the toes pointed to stretch the ankle and isolate the front leg fully. 2. Leaning Forward - What Happens: Leaning forward places unnecessary strain on the lower back and reduces engagement of the glutes and quads. -Fix: Keep your chest up and shoulders back to maintain an upright posture.Letting the Front Knee 3. Collapse Inward - What Happens: Knee valgus increases stress on the knee joint and reduces stability. - Fix: Ensure the front knee tracks over the middle of your foot throughout the movement. 4. Letting the Front Knee Collapse Inward - What Happens: Knee valgus increases stress on the knee joint and reduces stability. - Fix: Ensure the front knee tracks over the middle of your foot throughout the movement. 5. Pushing Off the Back Foot - What Happens: Using the back foot to assist reduces the workload on the front leg. - Fix: Focus on driving through the heel of the front foot to return to the starting position.show more

A TRX Y-pull (also commonly called TRX Y raise,... TRX Y fly, or simply TRX Y) is a bodyweight suspension exercise performed on a TRX (or similar suspension trainer). It targets the upper back, rear shoulders, and posterior chain while strongly engaging the core and scapular stabilizers for posture and shoulder health. Here’s how I do it: Keep your core integrated throughout the movement (the pilates C-curve is the ideal isometric core position to hold). For elite level core integration, imagine all of your musculature interwoven from the back of your head to the back of your heels (indeed, your body is an interconnected myofascial network). Keep a slight bend in elbows for proper tension distribution. Feet further from wall makes it easier, and vice versa. Finish with a rotational lat stretch to get blood flow into muscle and connective tissues, setting you up for good recovery. Stay strong brothers 💪🏼💪🏼show more

Stop training your core like your spine is disposable.... Crunches and sit-ups get all the attention, but they repeatedly flex the lumbar spine under load — not ideal if your back is sensitive. Side planks are different. They train your core to do what it’s actually built to do: 1. resist unwanted movement 2. stabilize your spine 3. support your pelvis 4. strengthen your obliques and quadratus lumborum 5. activate your glute medius 6. improve balance and postural control And they do all of this with minimal spinal flexion. That makes them a more spine-sparing option for many people compared with traditional crunches. The best part? You can scale them easily. 1. Start with knees bent. 2. Hold for 10–20 seconds. 3. Keep your ribs stacked over your pelvis. 4. Breathe. 5. Progress only when you can hold clean form. Your core is not just for looking strong. It’s for keeping your spine, hips, and pelvis working together. CTA: Try 2–3 short side plank holds per side today and notice which side feels weaker.show more

Front Body Roll Technique in Bachata Lady Style ✨... Want your body roll to look smoother and more controlled? Focus on creating a continuous wave through the whole body rather than forcing the movement. 💃 1. Chest up Gently squeeze your shoulder blades together and open your chest. Imagine you are cleaning a window with your chest, letting the movement travel from down to up. 2. Move backwards Keep your chest open as your upper body starts travelling backwards. Gradually transfer your weight from the right leg to the left leg. 3. Keep the left leg straight Continue moving backwards until your weight is mostly over the left leg. Keep the leg straight and avoid bending the knee too early. 4. Exhale and contract Exhale, pull your belly in and start bending the left knee. Continue the wave forward and down until you reach the final seated position. 5. Prepare the reverse wave To come back up, start by bringing your hips slightly forward. 6. Rise from the bottom up Inhale and let the movement travel from your hips, through your belly and ribs, finishing with your chest. It is the same wave in reverse, from down to up. ✨ What about the head? You can keep your head isolated or allow it to naturally follow the body movement. If it follows, the head should be the last part of the wave. Save this tutorial and practice it slowly before adding it to your Bachata. ❤️ #BachataLadyStyle #BodyRoll #BachataTechnique #BachataTutorial #BachataDanceshow more

How to optimize step ups to target your glutes... 🎯 1. Position a sturdy box or step in front of you. The height of the box should be such that when you place your foot on it, your knee is at a 90-degree angle or slightly higher. Do not have a box that is so high you end up using momentum. 2.Lift one right foot and place it firmly on top of the box. Your entire foot should be on the box, ensuring stability. Engage your core and lean slightly forward to get a stretch on your glute 3. Drive through your foot as you straighten your leg to lift your body up. As you rise up, squeeze your glutes (buttocks) to fully extend your hip. This action ensures that your glutes are activated and working effectively. Simultaneously, lightly press the toes of your opposite foot into the ground or floor. This pressing action helps stabilize your body and ensures that your leg supports the movement without unnecessary sway or imbalance. 4. Slowly lower yourself back down by bending your right knee and hip, while keeping your left foot lightly pressing into the ground Control the descent to avoid dropping or collapsing . By following these steps and cues, you can effectively perform a glute-focused box step-up, ensuring that your glute muscles are activated and engaged throughout the exercise #glutes #gluteworkout #trainer #personaltrainer #coach #onlinecoachshow more

5 exercises for beginners to get your L-sit: 1.... 10 reps: Work on leg raises. Take your time and focus on activating your hip flexors, core, and quads. 2. Same movement, but make it more challenging. Have fun playing with height. 3. 10 reps: Work on compression. This exercise will help your mobility and core strength a lot. 4. 8 to 10 reps: Focus more on the upper body, and build strong shoulder protraction and core compression. 5. As many reps as you can: Start feeling your full body weight. At this point, you are so close to your L-sit.show more

Muscles: Chest. • Set the bench to a 30-45... degree incline. • Sit with dumbbells at shoulders, palms forward. • Engage your core and keep feet flat on the floor. • Press dumbbells until arms are extended. • Lower the weights to shoulder height. • Repeat for desired reps.show more

Core strength is essential to your overall health because... it provides the foundation for virtually every movement your body makes. Your core isn’t just your abs; it includes muscles deep within your abdomen, back, hips, and pelvis. These muscles work together to stabilize your body, maintain balance, and support your spine. Without a strong core, even simple movements like standing, walking, or reaching could place unnecessary strain on your body, leading to fatigue, poor posture, and a higher risk of injuries. A well-conditioned core enhances your posture by supporting the natural curves of your spine, helping you sit, stand, and move more efficiently. Good posture doesn’t just make you look better — it plays a crucial role in preventing back pain, neck strain, and musculoskeletal problems. Over time, poor posture caused by a weak core can lead to chronic pain, nerve compression, and joint degeneration, severely affecting your quality of life. In addition, core strength is vital for injury prevention. When your core muscles are strong, they act as a protective shield for your spine and internal organs. They help distribute the stresses of movement and weight-bearing more evenly throughout your body, reducing the risk of overloading any single muscle group or joint. This is especially important for athletes, but it’s just as critical for everyday activities — from lifting a heavy bag of groceries to bending down to pick something up off the floor. Core stability also plays a significant role in balance and coordination. Whether you’re navigating uneven ground, climbing stairs, or simply trying not to slip in the rain, your core helps you stay upright and react quickly to changes in your environment. As people age, balance naturally declines, but strong core muscles can greatly reduce the risk of falls and serious injuries. Moreover, a strong core can improve athletic performance in almost every sport. Whether you’re running, swimming, biking, golfing, or practicing yoga, the ability to control and stabilize your body’s movements stems from core strength. It enhances your power output, endurance, and efficiency, allowing you to perform better and reduce the likelihood of injuries related to overuse or poor technique. Finally, developing core strength can positively impact other aspects of health, such as breathing efficiency and digestion. The diaphragm, a major breathing muscle, is part of the core. When the core is stable and functioning correctly, breathing becomes deeper and more efficient, which can improve oxygen delivery throughout your body and reduce feelings of stress. In short, core strength is not just about achieving a toned midsection — it’s about creating a resilient, stable, and capable body that can move freely and safely throughout life. Prioritizing core exercises as part of your fitness routine can lead to profound benefits for your health, longevity, and overall well-being.show more

Great routine for people who sit at desks. 5... minutes to feel stronger & pain free. Cat Cows increases the flexibility of the neck, shoulders and spine while stretching the muscles of the hips, back, abdomen and chest. Bird Dogs promote proper posture, improves stability, relieves low back pain and encourages a neutral spine while strengthening your core, hips and back. The McGill Crunch activates your core while keeping your lower back in a natural arched position. This minimizes stress on the spine while increasing endurance in your ab muscles and can relieve low back pain. Side planks work the obliques, which are one of the most underrated muscles in your body. They also strengthening your glutes, hips, and shoulders. Glute bridge holds work your glutes, hamstrings and lower back without putting pressure on your spine. When doing the core exercises make sure to BRACE your stomach as if Mike Tyson were to punch you in the stomach. This activates your core. When doing the full body or glute exercises make sure to squeeze your glutes as if you're trying to crush a quarter in your butthole. Do 6 reps of each exercise with slow and controlled movements while mentally activating your muscles. Try it out between desk sessions & let me know how it went.show more

Movement Monday: Suitcase Crunches — a simple but effective... core exercise that trains your entire front abdominal wall (rectus abdominis) while also challenging your ability to brace and control your torso under load. 1️⃣ Grab a weight (I prefer a plate with handles but you can use a dumbbell) and lie on the ground with your legs slightly elevated and the weight behind your head (you should feel a big stretch in your abdomen) and your chin tucked. 2️⃣ Start the movement by crunching your upper abdomen into your lower (shoulders should be slightly off the ground) and almost at the same time bringing your knees towards you at level height so your elbows and knees meet. 3️⃣ Control the tempo as you stretch everything back out, pushing your legs back out and extending your arms behind you. Controlling the tempo here is key to keep the tension but also so you can feel a nice stretch and prevent straining. 🌟 You should feel it in your abs from top to bottom, not your neck or lower back. Your knees should come in towards you at level height. Bringing your knees in higher will round your back when we want our back to remain flat on the ground and keep it out of the equation. ✅ Yes ABS are MADE IN THE KITCHEN, but this move has been huge for my clients because it builds real core strength and helps tighten the waist while their personalized nutrition plan drives the fat loss. This is a great core staple for busy adults 35+ who want a stronger midsection, better posture, and smarter training with minimal equipment. 👉 Follow for more Movement Monday form breakdowns. 👉 DM “CHANGE” for coaching details (online or in-person). #MovementMonday #CoreWorkout #AbsTraining #FitnessForBusyAdults #OnlineCoachshow more

V-Line Workout This core exercise targets your abs and... lower core. Keep your lower back controlled instead of rushing the reps.show more

This simple yoga flow covers more than you think.... Cobra opens up the front side of your body and builds strength in your low back. Down dog stretches the entire back side of your body while strengthening your shoulders and arms. The easiest way to connect both is through a strong plank. From plank, lower with control, scoop the hips forward, and press into your hands to lift the chest into cobra. Stay long through the front of the body, not jammed in the low back. Take a breath, press your feet into the floor, return to plank, then push the hips up and back to create an A-frame for down dog. Reach long through the spine and shoulders. Flow slowly back and forth. You are mobilizing the front of the body, strengthening the low back, stretching the posterior chain, and building shoulder strength all at once.show more