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Blog / Strength

How to Alleviate Lower Back Pain Through Exercise

James Re Oct 30, 2019 Strength

Have you ever bent down to grab something and felt a sharp pain in your back? You’re not alone. Lower back pain is incredibly common, and yet, it’s a condition that can be prevented and mitigated by the right movement. 

Trainer Corner: Two Stretches to do at the End of A Workout

James Re Sep 30, 2019 Strength

The last few minutes of a workout may seem nonessential, but the cooldown is an important component of setting yourself up for success for the next workout.

Foam Rolling 101: What Is It & Why Should You Be Doing It

James Re Sep 16, 2019 Strength

Foam rolling is absolutely essential in your workout routine and offers a ton of benefit outside of the gym. Not only is foam rolling a self-massage at no cost, but it also primes your body for movement and helps your recovery process as well. 

Trainer Corner: The Importance of Mobility

James Re Sep 3, 2019 Strength

Mobility is an incredibly important aspect of living a healthy and functional life that can’t be overlooked. 

Five exercises you can do to reduce your stress

James Re Apr 10, 2019 Strength

No matter what exercise you choose, make sure you spend time actively trying to reduce your stress as it's one of the most important things you can do.

Your First Session with a Personal Trainer

James Re Mar 13, 2019 Strength

Fear not, your first personal training session at Fitness Together will consist of a comfortable and well-orchestrated process to uncover your goals and talk through where you are feeling stuck.

Trainer Corner: How and Why to Do the Glute Bridge

James Re Feb 19, 2019 Strength

Fitness doesn’t have to be complicated, and sometimes it’s the simplest of moves that can be the most effective.The hip bridge is a great exercise to strengthen the glutes, including the muscles around the hips, abductors and hamstrings

Improve Stability and Mobility with These Beginner Core Exercises

Elizabeth Kovar Feb 15, 2018 Strength

If you are beginning an exercise program, you have probably heard that developing core strength is important. Although true, your goal at the start of an exercise program should be to reestablish stability and mobility in your body, which begins at the center of mass and the core. Thus, you want to develop stabilization throughout the core and spinal column muscles and then progress to training the core by mobilizing the limbs and incorporating movement. 

Following are two phases of core exercises. The first trains stability while the second phase focuses on mobility. It is best to develop stability before progressing to mobility. Start by performing each exercise for 20 seconds and gradually increase to 30 or more seconds as your fitness level improves. If the exercise involves movement, start with eight repetitions and progress to 12 as your core strength improves. Finally, start with two sets and eventually increase to three sets of each exercise.

Top 3 Core Exercises While Pregnant

Farel Hruska Nov 2, 2017 Strength

Many women are afraid to exercise during pregnancy, but this can be an ideal time to get the body moving, even if a physical activity regimen wasn’t in place before the pregnancy. And yes—it can even be safe to get the abdominals working. While it can be beneficial to find a personal trainer or a class focused on prenatal fitness, you can also get active on your own, starting with these three core exercises.

5 Plank Variations to Help Build a Strong Core

Kelley Vargo Mar 10, 2017 Strength

The core consists of the muscles that stabilize and support your spine, and includes the muscles of the back and the abdominal region. Developing a strong core is important because these muscles support the entire body, in both exercise and activities of daily living.

The plank, in particular, is effective because it targets the core as a whole and engages multiple additional muscle groups. It also can be performed anywhere without additional equipment, and is modifiable to varying fitness levels. Before jumping into variations, however, it is important to get the basics down.

When performing a standard forearm plank, keep the back straight and the elbows beneath the shoulders, and concentrate on engaging and contracting all of the muscles in the body. If your core muscles are fatigued or weak, your back may dip down or your hips will tilt up. If this occurs, drop to your knees for a modified plank or take a moment to rest.

Once you have mastered the basic plank, give these five variations a try. For each exercise, aim to complete a set number of repetitions or perform the exercise for a set amount of time. When performed consistently, these exercises will help you create a stronger, more stable core.

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