Video 10 – 3 Foam Roller Plank Variations for Core Strength, Core Stability & a bit Upper Body Strength

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In this Core Strength Video you are going to learn  three Progression Core Stability & Core Strength Exercises >>> with a Foam Roller <<< that
(1) Strengthen your global abdominal muscles, (2) challenge your waist (exercise no. 2) and lower abdomen (exercise no. 3), (3) focus a bit more on shoulder stability and shoulder placement.
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Keep your core muscles, your TVA (Transverse Abdominis) slightly engaged throughout to keep these exercises safe for your lower back. Always consult a GP / physician before starting a new exercises regime, especially if you haven’t exercised for a long time on a regular basis.

(1) Foam Roller – Plank static:
( challenges your general / global core muscles, emphasizes shoulder stability and upper body strength a bit more than a normal straight arm plank)
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Place your hands shoulder distance apart on the foam roller, your palms are below your shoulders. On a breath out straighten one after the other leg, your feet are hip-distance apart.
Maintain a straight line from the top of your head, down to your ankles. Avoid dropping your hip, as this would most likely lead to an over arched lower back / lumbar spine, which would place unnecessary pressure on your lower back.
Keep your shoulders relaxed, draw your shoulder blades down your back towards your bottom.

Maintain a steady, continuous breath, avoid holding your breath.

Hold for 8-10 breath cycles, keep your TVA (Trans Versus Abdominis), your core muscle engaged throughout.
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(2) Foam Roller – Plank & Straight Leg Side Kick)
( same as above, plus additional focus on your waist, “love-handles” 🙂 )
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This is a “simple” variation of above mentioned Plank exercises. You start with the same set-up as above, but instead of holding the plank position you kick your straight leg from the hip to the side.
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Breath out as you kick your leg to the side, breath in as you switch sides.
The rest of your body stays ideally completely still and stable, you just move from your hip joint.
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Keep alternating sides, legs until you have done a maximum of 10 kick to the right and left.
Increase the number of repetition over time, allow your body to get used the exercise and challenge.
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(3) Foam Roller – Plank plus Knee Pull-In
( same as above, plus additional focus on your lower abdominal muscles / abs  )

This is another “simple” 😉 variation of above mentioned Plank exercises. You start with the same set-up as above, but instead of holding the plank position you draw you knee straight underneath your chest and upper-body. The movement is controlled, steady, slow – this will challenge your core muscles more.
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Breath out as you draw one knee or leg in, breath in as you switch sides.
The rest of your body stays ideally completely still and stable, you just move from your hip joint.
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Keep alternating sides, legs until you have done a maximum of 10 kick to the right and left.
Increase the number of repetition gradually over time, allow your body to get used the exercise and challenge.
ame as above, just crisscross your arms in front of your chest to intensify the movement..
Let me know how you get on and e-mail or facebook me your questions, comments or feedback.
Thank you
_ Martin

Video 9 – 3 *Posture Foam Roller Exercises, Back Spine Stretch, Shoulder Mobility, Chest Stretch

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In this Posture Video you are going to learn  three Posture Improvement Exercises >>> with a Foam Roller <<< that
(1) Stretch your Back and Spine out, (2) Mobilize and Loosen your shoulder area, (3) Stretch your chest out to prevent rounded shoulders.
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Keep your core muscles, your TVA (Transverse Abdominis) slightly engaged throughout to make these exercises safer for your lower back. Always consult a GP / physician before starting a new exercises regime, especially if you haven’t exercised for a long time on a regular basis.

(1) Foam Roller – Side Sway to Right & Left
( massages the area between your shoulder blades, stretches your chest out )
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Lie flat on your foam roller, your feet are flat on the ground, your knees are bend. Make sure your mid and lower back stay reasonable close to the foam roller. Avoid overarching your lower back, lumbar spine, as this would put pressure on your back. Ensure that the back of your head is well supported, avoid dropping the head over the edge of the roller, as this would overstretch your neck.
Then simply sway one to two inches from side to side, to massage your mid back and either side of the spine. Most class participants find this exercise very relaxing. This will also help you to prevent rounded shoulders, bad posture, as your pectoral muscles, your chest gets stretched out as well. 
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(2) Foam Roller – Full Body stretch – Back Stretch and Shoulder Mobility
( focuses on stretching your whole spine and back, increasing shoulder mobility, includes a chest stretch )
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This a very simple yet effective exercise. Start in the same position as in exercise number one, then stretch and lengthen your legs away on the Pilates mat. It might be slightly challenging to keep your balance, which will activate your general core muscles a small bit. Aim to keep your mid and especially your lower back, reasonable close to the foam roller, avoid overarching your lower back. Reach with your hands towards the wall behind you, stretch as far as possible through your fingers away to increase the back and spine stretch. This will work on mobility of your shoulder area and stretches your chest out, preventing rounded shoulders >>> Posture Work ! 🙂
Hold for around 10 long, deep breaths and aim to lengthen further away each time you exhale.

(3) Shoulder Mobilizing with a Foam Roller
( focuses on shoulder mobility, posture improvement, a small chest stretch and a bit mid-back strength )
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Another simple exercise to loosen and mobilize your shoulder area and improve your posture. Start in the same position as in exercise number one. Reach with your fingers towards the ceiling, let your palms face towards each other, straighten your arms nearly completely, keep your neck long and relaxed. Draw your shoulders down your back, away from your earlobes.
Breath in as you aim to lift / round your shoulder as much as possible off or away from the foam roller towards the ceiling, stretch your fingers as high as possible up towards the ceiling, while keeping the back of your head on the foam-roller. Breath out as you draw your shoulders back toward the ground, it is a bit like wrapping your shoulder blades around the foam roller, aim to keep your arms straight as you do this. Breath in as you restart. Repeat 10 times.
Same as above, just crisscross your arms in front of your chest to intensify the movement..
Let me know how you get on and e-mail or facebook me your questions, comments or feedback.
Thank you
_ Martin

Video 8 – Three Pilates Exercises – Single Leg Stretches, Roll Like a Ball, Shoulder Brigde

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In this Pilates Video you are going to learn  three Pilates Exercise that increase Core Strength, Back Mobility and Back Strength.
(1) Pilates Single Leg Stretches, (2) Roll Like a Ball or Roll Back, (3) Pilates Shoulder Bridge.
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Keep your core muscles, your TVA (Transverse Abdominis) slightly engaged throughout to make these exercises safer for your lower back. Always consult a GP / physician before starting a new exercises regime, especially if you haven’t exercised for a long time on a regular basis.

(1) Pilates Single Leg Stretches  ( focuses on – abdominal / core Strength – rectus adominis )
More details to follow …over the weekend.
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(2) Pilates Rolling like a Ball or Roll Back ( focuses on lower abdominal strength, back mobility, a bit back strength )
More details to follow … over the weekend.
This exercise might not be for your if you have any back issues.

(3) Pilates Shoulder Bridge ( Back Mobility & Back Stretching )
More details to follow … over the weekend.
Same as above, just crisscross your arms in front of your chest to intensify the movement..
Let me know how you get on and e-mail or facebook me your questions, comments or feedback.
Thank you
_ Martin

Video 7 – Pilates Roll-Up Core Strength Exercise – Three Variations / Options

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In this Pilates Video you are going to learn three variations of an Pilates Exercise called the Roll-Up. The exercise focuses on your straight abdominal muscles / your rectus abdominis and a small bit on lower and mid back mobility.
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Keep your core muscles, your TVA (Transverse Abdominis) slightly engaged throughout to make these exercises safer for your lower back. Always consult a GP / physician before starting a new exercises regime, especially if you haven’t exercised for a long time on a regular basis.

(1) Pilates Roll-Up (option 1 – arms stretched out in front of you)
Sit with your legs straight stretched out in front of you and aim to straighten your back as much as possible, keep your shoulders and neck relaxed. Breath in to prepare, breath out as you tuck your tailbone under, draw your chin slightly in towards your chest and gradually easy vertebrae by vertebrae onto the mat. Aim for a slow and controlled movement, avoid any rushed or jerky moves to keep it safe for your back. Breath in as you reach cross over your body to lengthen your back and spine. Roll your back in the same controlled way off the mat as you breath out and reach away to your feet to incorporate a hamstring / back of your leg stretch. Repeat up to ten times. This exercise might not be for your if you have any back issues.
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(2) Pilates Roll-Up (option 2 – arms crisscrossed in front of chest) 
Same as above, crisscross your arms in front of your chest to intensify the movement. Still stretch your whole body out as your hands and fingers reach away for a moment.
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(3) Pilates Roll-Up (option 3 – arms / hands stretch away to the ceiling )
Same as above, stretch your arms / fingers away towards the ceiling, your palms are facing towards each other. This intensives the movement further and requires more control.
Same as above, just crisscross your arms in front of your chest to intensify the movement..
Let me know how you get on and e-mail or facebook me your questions, comments or feedback.
Thank you
_ Martin

Video 6 – Core Strength, Pilates, Upper-Body Combo 1. Roll-Down Push-Up, 2. Roll-Out, 3. Ball Russian-Twist

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In this Pilates Video you are going to learn three exercises, two Pilates, Core Strength Exercises and one Upper-Body Toning and Strengthening Exercise.
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Keep your core muscles, your TVA (Transverse Abdominis) slightly engaged throughout to make these exercises safer for your lower back. Always consult a GP / physician before starting a new exercises regime, especially if you haven’t exercised for a long time on a regular basis.

(1) Pilates Push-Up & Roll-Down >> Focuses on increasing upper-body strength (arms, chest), improves spin & back mobility a small bit.
Stand tall, arms, shoulders and the neck area are relaxed. Roll-down into a push-up position, place your hands wide, to the right & left of the mat, aim to keep you neck long, avoid dropping your head if possible to avoid tension in the neck. Keep your hip lifted, maintain ideally a straight line – ankles, knees, hips, shoulders, top of your head. Breath in as you lower your upper-body, breath out as you push away from the mat or floor. Roll up on the next breath out and come into a standing position.
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(2) Swiss-Ball / Gym-Ball Roll-Out >> Focuses mainly on increasing your “global abdominal” strength (it strengthens various abdominal / stomach muscles at the same time)
Kneel in front of the ball, your wrists rest on ball, your elbows are slightly bent. Maintain a straight line from your knees to your shoulders and the top of your head. Keep your shoulders and neck loose and relaxed. Breath out as you roll out, breath in as you roll back up.
Avoid dropping your hip and keep your TVA, core muscles slightly engaged to protect your lower back.
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(3)  Russian Twist with a Gym / Swiss-Ball >> Focuses on toning your waist / increasing oblique strength and gets your thighs, buttock / gluteal muscles and mid / lower back a bit as well.
Rest the top of your upper back and the back of your head on a gym-ball, lift your hip to create a straight line from your knees to the crown of your head, keep your hip lifted and your ankles below your knees. Reach with your arms towards the ceiling, palms facing inwards. keep the shoulder relaxed. Breath out as you turn from your waist to the right, remember to keep you hip lifted, breath in as your return to the centre, turn to the left on your next out breath, breath in returning to the centre.
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To-Do-List:
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(1) Do a brief warm-up of 5-8min including some rotational and loosening moves for your neck, back, shoulders and your lower back or do some cardio exercises for 5-8min e.g. brisk walking.
(2) Do each exercise up to 10 times, assuming your back, neck, shoulders, knees and other joints etc. agree with the movement and there is no pain. Do three sets of each exercise.
(3) I suggest to keep an exercise and activity diary, which will allow you to recognize progress.
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Make a note of
(3.1) when you exercise time/date/duration,
(3.2) how many reps / sets you do,
(3.3) how the exercises are getting easier over time. I came up with a rating system.
I use a scale from 1 to 10 ( 1 = very very easy; 10 = extremely hard, nearly impossible).
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Let me know how you get on and if you have any questions.
Martin

Video 5 – Pilates & Core Strength Combo 3x – Roll-Up – Side-Bend – Swimming / Super-Man/Woman

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In this Pilates Video you are going to learn three Pilates & Core Strength Exercise, that tone and strengthen your whole midsection or midriff.
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Keep your core muscles, your TVA (Transverse Abdominis) slightly engaged throughout.

(1) Pilates Roll-Up >> Focuses on straight abdominal muscles, your rectus abdominis)
This variation is for those who’s mid and lower back is ok, avoid if you have any lower or mid back issues. Aim to control the movement, slowly easy vertebrae by vertebrae onto the mat and  roll the back in the same way off the mat. Stretch the whole body out in between. Avoid any jerky or rushed moves, especially as you roll up.
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(2) Pilates Side-Bend >> Focuses on toning and strengthening your waist, your sides or love-handles
This exercise is not for somebody with neck or shoulder issues. Place your elbow below your shoulder,  choose your leg and knee variation. Breath out as you lift your hip, breath in to lower your hip. Control the movement, slow it down a good bit to intensity the exercise.  You will ultimately benefit more from the exercise if you do it slower, plus you increase your body awareness as well.
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(3) Pilates Swimming or Super-Man/Woman >> Focuses on mid & lower back strength, includes a small bit of a stretch for the whole back as well.
This exercise is generally very good for strengthening your lower back and simultaneously stretches your whole back, neck and spine out, if done correctly. Pay attention to keeping your chin tucked in, your neck long, stretch through one pair of limbs away as you breath out, breath in when switching over.
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To-Do-List:
(1) Do a brief warm-up of 5-8min including some rotational moves for your neck, back, shoulders and your lower back or do some cardio exercises for 5-8min e.g. brisk walking.
(2) Do each exercise up to 10 times, assuming your back, neck, shoulders etc. agree with the movement and there is no pain. Do three sets of each exercise.
(3) Be aware how easy or challenging it is to roll-up or to lift the hip up (compare right and left for the Pilates Side-Bend – class participants often experience differences, as one side might be stronger than the other).
(4) I suggest to keep an exercise and activity diary, which will allow you recognize progress. Make a note of
(4.1) when you exercise time/date/duration,
(4.2) how many reps / sets you do,
(4.3) how the exercises are getting easier over time. Come up with a rating system.
I use a scale from 1 to 10 ( 1 = very very easy; 10 = extremely hard, nearly impossible).
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Let me know how you get on and if you have any questions.
Martin

Video 4 – Back Loosening, Stretching & Mobilizing Pilates Exercises

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Mid and Lower Back Loosening, Stretching and Mobilizing Pilates Exercises.

In this video you are going to learn two simple Pilates Exercises, that will allow you to
(1) loosen, (2) stretch and (3) mobilize mainly your mid and lower back.
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(1) Pilates Shoulder Bridge
The shoulder bridge will allow you to stretch mainly your mid an lower back, if correctly executed. Over the years I met a lot of people with lower back issues, pain and stiffness. This is one of the Pilates moves, that should help to loosen the lumbar spine (lower back) and bottom of the thoracic spine (mid back). Always consult your GP or physio therapist / physical therapist before starting any new exercise regime, especially i you have back issues. I would also consider it one of the very safe exercise, as there shouldn’t be any sudden, rushed or jerky move. Focus on ideally lifting and lowering vertebrae by vertebrae and controlling the movement.
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(2) Pilates Chest Opener or Crocodile
The chest opener mobilizes the spine in a rotational way, to the right and left. It focuses more on the thoracic spine and less on lumbar spine mobility than the shoulder bridge. The chest opener will also help you to  prevent rounded shoulders, as it stretches your chest or pectoral muscles. And to top it up it loosens tight neck muscles as well.

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To Do – List :
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(1) I recommend to do start with 5x Shoulder Bridges followed by 10x Chest Opener (Right/Left) – do 2-3 set. This could be done in the morning after waking up or after work, especially if you are sitting for hours on a desk or maybe if you do a lot of driving.
(2) Try to identify if certain areas of your back are looser than others, e.g. your lower back versus your mid back for the Pilates Shoulder Bridge.
(3) Be aware how far you can reach back with your arm and hand on your right versus your left (Chest Opener). Is it the same on both side or are there differences? Apply the same to your ability to turn your head and being able follow you fingers with your eyes.

Let me know how you get and what you have learned doing these exercises.
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Martin

Video 3 – Corporate 10min Lunchtime Neck, Back, Shoulder Stretching, Loosening Class in Sandyford, Leopardstown, Central Park, south Dublin 18

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I’m going to start a new Corporate – 10min Neck, Back and Shoulder Stretching and Loosening Exercises Class on Tuesday 19th July 2016 – 1.10pm-1.20pm in Ulster Bank Gym, Central Park, Sandyford Industrial Estate.
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Some of you might know that I’m managing Ulster Bank’s Gym in Leopardstown, Dublin 18 on a part time basis since 2004. Find more details on my Personal Training and Nutrition Coaching website – www.YourHealthHabitCoach.ie/com. 
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Contact me if you are interested in introducing corporate fitness, exercise or nutrition classes, seminars or talks to your company or business.

Yours in Health & Well Being
_ Martin

Video 2 – Intermediate to Advanced Pilates & Core Strength Combination

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In this Intermediate to Advanced Pilates & Core Strength Video I demonstrate a combination of three movements
(1) Plank & Knee Pull-In >> Focus: Core Strength (lower abs), a bit Upper Body Strength Toning
(2) Push-Ups >> Focus: Upper Body Strength, small bit of Core Strength
(3) Plank & Side Kick >> Focus: Waist / Obliques, a bit Upper Body Strength Toning

You might try this sequence if you have done Pilates or other Core Strength exercises and work before on a regular basis. I wouldn’t recommend these moves to someone who just started to do Pilates or has any neck, back or shoulder issues.

Let me know how you get on and how easy or challenging this sequence is.

Yours in Health & Fitness
_ Martin

Video 1 – Morning Pilates & Loosening Routine with Martin

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In this short Pilates video I’m demonstrating a sample Pilates routine that could be done:

  1. as a Morning Pilates Routine after getting up to boost you energy levels, wake up and loosen up after a good night’s rest.
  2. as a Warm-Up Routine before a work out or a run etc..
  3. in between when working at a desk / in a office  for several hours to break up the day (you might just do the Neck, Back and Upper-Body Stretches and Loosening moves).

I plan to create one video per week from now onward, where I demonstrate different Kettlebell, Pilates, Body-Weight Exercises, Resistance Training and other exercises. Nutrition and diet advice videos, with various tip, recommendations, food reviews etc. are also planned.

Please let me know if you are interested in particular routines, exercises or have any specific questions. 

Yours in Health & Fitness
__ Martin