In Video No. 12 you are going to learn various Neck, Back and Shoulder Stretches that you can do anywhere. Most of the stretches are done standing, some a done seated in a office chair. I recorded the video for a 10min Corporate – Lunchtime Class Sample, as I’m teaching a regular Mini-Stretching & Loosening Class in one of the corporate offices in Sandyford Industrial Estate. Class participants come along in their work / office suits, there is no need to change. Find a full description of this video and more details on my partner website www.yourehealthhabitcoach.ie/com.
Let me know how you get on trying the exercises and e-mail me any question you might have.
Yours in Fitness & Health
_ Martin
Tag Archives: in South Dublin
Video 10 – 3 Foam Roller Plank Variations for Core Strength, Core Stability & a bit Upper Body Strength
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.
Sit w.
(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 7 – Pilates Roll-Up Core Strength Exercise – Three Variations / Options
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 2 – Intermediate to Advanced Pilates & Core Strength Combination
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
In this short Pilates video I’m demonstrating a sample Pilates routine that could be done:
- as a Morning Pilates Routine after getting up to boost you energy levels, wake up and loosen up after a good night’s rest.
- as a Warm-Up Routine before a work out or a run etc..
- 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.
Yours in Health & Fitness
__ Martin
Mens Pilates, Men Only Pilates in South Dublin, Sandyford Aiken’s Village Belarmine Ticknock Stepaside Leopardstown D14 D16 D18
Click here >>> For Updates --- on *local In-Person Classes* - Register here.
View a Mens Pilates Sample Program below.
> A *new* set of Men Only Pilates classes start during the week of Monday 7th March 2016. << Mens Pilates classes for men, taught by a man.
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I generally mix up the Mens Pilates and Core Strength Classes ( in the various South Dublin based venues ) in different ways to keep the classes interesting and motivating. This will give you ideas what you can do at home or as part of your own exercise and fitness routines.
Some class participants do three or four variations of exercises at the end of their own workouts, runs, resistance or weight training, or after a game of golf or tennis, or they incorporate it into their club training at the end of a ruby, GAA, or soccer training session.
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This includes the use of various fitness and exercise props e.g.
(1) Foam Rollers
(2) Pilates Rings
(3) Resistance Bands
(4) Smalls Balls
(5) occasionally Swiss Balls or sometimes called Gym Balls
Pilates Exercises can be combined in Duos, Trios, or just done as an ongoing sequence. There are various ways of teaching and incorporating these Pilates and Core Strength moves into your general daily or weekly workout routine and other exercise programs.
Knowing is not enough; we mus apply. Willing is not enough; we must do.
Johann Wolfgang von Goethe
Pilates Sample Program for Men:
Exercises were picked in a way to maintain balance in the body, avoid overuse of one particular muscle group and therefore injuries. I see it over and over again that people work only on their abdominal, stomach muscles and neglect back strengthening and mobilizing exercises, which will ultimately lead to back trouble and possibly injuries.
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(1) Warm-up: Various neck, shoulder, upper back, and spine mobilization, loosening and stretching exercises (these are generally good as most of us sit for hours in front of various screens and build up tension in the neck and shoulder area), sometimes a few simple body-weight moves e.g. squats, Pilates Push-ups, etc..
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(2) Main Section:
These Core and Pilates exercises are generally done in sets of 10-12 moves.
(2.1) Shoulder Bridges – to give the back and spine another good stretch before more core and abdominal exercises. This exercise is also good for glute activation.
(2.2) Single Legs Stretches – focus mainly on abdominal / core strength, rectus abdominis.
(2.3) Pilates Swimming or Superman – works on lower back strength and lengthens the back and spine at the same time, if done correctly, without putting pressure on the lumbar spine.
(2.4) Straight Arm Plank – mainly core / abdominal strength, plus a bit of upper body strength.
(2.5) Back extension – a mid and/or lower back strengthening exercise, depending on which version you do.
(2.6) Side Bends or Elbow Side Planks – another move to maintain balance in the body, it focuses mainly on the waist, the mid-riff also called obliques. I generally recommend that you keep moving during this Pilates movement, to get more out of it.
(2.7) Roll-Up – an exercise that works on your straight abdominal muscles, a bit spine mobility/mobilization and adds in a very good hamstring/back of the leg stretch, all meaning is a great combination exercise (flexibility and mobility).
(2.8) Check opening or Crocodile: a pure mobility and loosening exercise for your spine, mid and lower back. This exercise can stretch the neck muscles as well depending on how the exercise is done.
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(3) Cool Down and Stretching:
We focus here on loosening and stretching the muscles we used during the Pilates and Core Strength exercises, of the main section. This will include a lot of back, neck, hip flexor and hamstring, etc. stretches.
Contact Martin with any questions you might have and or to book a class.
>> The *New* set of Mens Pilates and Core Conditioning Classes start: <<
[1] Tuesday 8th March 2016 6-7pm Sandyford Community Centre, Lambs Cross, Dublin 18, D18
[2] Tuesday 8th March 2016 8.15-9.15pm Taney Parish Centre, Dundrum, Dublin 14, D14, close to the LUAS Bridge.
[3] Wednesday 9th March 2016 6.30-7.30pm IrishFit Shop, Running.ie Shop, Sandyford Industrial Estate, 5min walk from the Stillorgan LUAS stop, a view minutes drive from Stillorgan Village.
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Please contact Martin before paying online, to check class suitability and availability.
Class fees are €100 for 8 consecutive weeks (classes last for 1 hour), €14 Drop-in, Trial, or Pay-As-You-Go.
Mens Pilates – Core Strength start this week Tuesday 17th November 2015
Join me and a few other men next Tuesday for *Men Only Pilates & Core Conditioning* Classes in South Dublin. Classes re-start 17th November 2015.
Classes take place:
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(1) Tuesday 6pm-7pm – D18, Dublin 18, Sandyford Community Centre,
only a few minutes drive from Dundrum, Ballinteer, Ticknock, Leopardstown, Rathfarnham, Cabinteely and Foxrock.
(2) Tuesday 8.15-9.15pm – D14, D16, Taney Parish Centre, Dundrum
close to Clonskeagh, Mount Merrion, Goatstown, Churchtown. Milltown, UCD
Fees: 5 consecutive weeks, €60 or Drop-In €14 (if availability allows)
The last class takes places Tuesday 15th Decembre 2015.
New *November 2015* >> Men Only << Pilates & Core Conditioning Classes - start 10th & 17th November in South Dublin
Join our new *November 2015* Mens Pilates & Core Strength Classes in South Dublin.
Men Only Pilates Classes take place:
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1. 6pm-7pm – Sandyford Community Centre, Lambs Cross, Leopardstown, only a few minutes drive from Dundrum, Rathfarnham, Churchtown.
2. 8.15pm-9.15pm – Taney Parish Centre, Dundrum (close to the old Dundrum village and just 3-4 min walk from the Dundrum LUAS.
I’m teaching fitness, Kettlebell, Pilates other exercise classes in the greater South Dublin are a since 2002. I started competitive long-distance running in 1990, did a good bit of triathlon and various other forms of exercise. These days I keep myself fit, supple and lean with a mix or Kettlebell, Pilates and Body-Weight-Exercises.
In the Mens Pilates Classes I mix various traditional Pilates exercises, gym like core strength and abs-exercises and add a good bit of mobility and flexibility movements and stretches in.
Most guys should ideally do a good bit more stretching, as a lack of mobility and flexibility is often leading to back or other issues and causes then more serious injuries if not addressed.
Join us to (1) prevent injuries (2) boost mobility (3) increase flexibility (4) improve sports performance (5) get a stronger core.
Call Today – to make you class booking.
Martin
New – Morning Pilates Class in South Dublin – Dublin14, D14 – Rathfarnahm
I’m going to start a 2nd *Morning Pilates Class* in Rathfarnham, close to Ballyroan, Ballinteer, Churchtown, Ballyboden, Knocklyon and Ticknock.
Here the Pilates Course and Class details:
Location: Three Rock Rovers Hockey Club, Rathfarnham, Dublin 14 (see map below)
Day: Thursday morning
Time: 10am-11am (The Over 60s Pilates Class will be moved to 11.15am-12.15pm)
Duration: Ongoing – in 6 to 8 week blocks
Max. number of Participants: 10-12 participants
Prices – Cost: 8 weeks €96 (or pro-rata if the course already started), Drop-In €14
12 Years Teaching Experience: I qualified with the Pilates Institute Ireland, in Dublin, in 2003
Beginners Pilates in south Dublin – End April 2015
Join our Beginners Pilates Class starting Thursday 30th April, 2015 at 11am with Dagmara.
If you have never done Pilates before, this class has a maximum of 7 participants which guarantees you an easy learning environment with individual attention.
Even if you have done a little Pilates before, this course will get you back into the swing of things. It will strengthen your core, increase your flexibility, tone your muscles and reduce back pain. Come away from the class each time feeling energised and relaxed.
6 weeks course for €75, cash or cheque, running consecutively.
7 participants maximum
11am Thursdays, starts 30th April, 2015
Fitnecise Studios, Churchtown, Dublin 14, above Howard’s Way and beside Meadows and Byrne