Support and Advice
A taster of what's to come.
Tip of the month
If you draw your belly button in towards your spine by just 20%, you will maximise the strength in your lower abdominals.
Hint of the month
Training with friends makes you 70% more likely to achieve your goals.
Exercise of the month
The Squat (using body weight only, stability ball, barbell or dumbbells)
- Take a comfortable stance that is wide enough for you to squat down between your legs (usually hip width apart)
- Place your arms at your side or up in front of you for a more advanced version
- Inhale and then lower yourself down as you exhale. Go as low as you comfortably can, then inhale as you return to standing
- Keep your torso upright and your weight between the balls of your feet and heels
- Breathe through your nose if you can. If you need to exhale through your mouth, purse your lips to keep a little tension in them
- The pace at which you lower and raise yourself should perfectly match your breathing rate. Your breathing rhythm should stay the same throughout the exercise. If your breathing speeds up, reduce the depth
Stretch of the month
The Hamstring stretch
- Lying on your back, wrap a folded towel around the instep of one foot, inhale and extend the leg upward.
- Exhale and pull the raised leg toward your face, keeping the leg straight.
- Note - try contracting the quadriceps (the big thigh muscle at the front) to alleviate tension in your hamstrings. Also, if you have a back problem, flex the extended leg and slowly lower it to the floor.
