Tag Archives: core strengthening exercise

Strengthen Your Glutes With Hip Raises

28 Apr

The hip raise is one of the best moves for strengthening your glutes.  This exercise is also a great choice for improving core strength and stability, as well as athletic performance.

Your glutes are important — but often overlooked — muscles, where movement and performance are concerned.  You use them for running, jumping, throwing, and kicking; so strengthening them can improve your game, regardless of the sport you play.

To perform this exercise, try the hip raise with your head and upper back on a Swiss ball.  Do three sets of 10 repetitions.

  • Put your head and upper back on a Swiss ball
  • Keep your knees bent, feet flat, and hips just above the floor
  • Push your hips up until they are parallel with the ground, and aligned with your knees and shoulders
  • Pause, and slowly lower your hips back to the starting position

Get STRONGER, Get FASTER!

Your thoughts?

Strengthen Your Core with the Inverted Balance Plank

14 May
20140512_161752

APTC student-athletes performing the Inverted Balance Plank

Want to try a challenging, isometric core-strengthening exercise?  Next time you train, add the Inverted Balance Plank to your workout.

Here’s how to do it: Lie on your back, legs straight and feet together, arms folded across your shoulders.  To begin the exercise, elevate your shoulders and back, and legs and feet, so that you’re balancing on your butt.  Keep your shoulders and feet about six inches above the ground.  Brace your core (like you’re preparing to take a punch in the stomach) and hold that position for 30 seconds, or as long as you can.  As you are able, add more time in increments of 15 seconds.  Use this exercise as a workout “finisher.”

Get STRONGER, Get FASTER!

Your thoughts?

Strengthen Your Glutes With Hip Raises

23 Dec

exercise11_0[1]The hip raise is one of the best moves for strengthening your glutes.  This exercise is also a great choice for improving core strength and stability, as well as athletic performance.

Your glutes are important — but often overlooked — muscles, where movement and performance are concerned.  You use them for running, jumping, throwing, and kicking, so strengthening them can improve your game, regardless of the sport you play.

To perform this exercise, try the hip raise with your head and upper back on a Swiss ball.  Do three sets of 10 repetitions.

  • Put your head and upper back on a Swiss ball
  • Keep your knees bent, feet flat, and hips just above the floor
  • Push your hips up until they are parallel with the ground, and aligned with your knees and shoulders
  • Pause, and slowly lower your hips back to the starting position

Get STRONGER, Get FASTER!

Your thoughts?

Challenge Yourself with the Uneven Plank Exercise

4 Nov

Want to work your entire core and triceps with one exercise? Check out this new plank exercise from strength and fitness guru, BJ Gaddour, and Men’s Health.

The Uneven Plank is “a core exercise that does double duty as a triceps builder.” To perform this exercise, assume a standard 4-point plank position, with forearms on the floor. Lift one forearm off the floor and hold it in the bottom position of a pushup. This activates the triceps and requires core strength and stability. Hold for 30-60 seconds, then repeat on your other side by switching arm positions. (I couldn’t find a picture of this exercise, but video link is attached)

Get STRONGER, Get FASTER!

Your thoughts?

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