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Travel, Vacation, Home Workout No Equipment

Perform each exercise for 30 seconds each. Allow 10 second rest in between sets.

Jumping Jacks

Wall Sit

Pushup or for more challenge try this Paper Plate Sliding Pushup

Low Ab March

Step Ups onto Chair

Squat or for more challenge try this 1 Leg Squat Touchdown

Triceps Dip on Chair

Plank

High Knees in Place

Lunge or for more challenge try this Forward Leaning Lunge or Front to Back Lunge 

Pushup and Rotate

Side Plank or for more challenge and to also target the glutes try this Side Plank Leg Lift

 

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The Most Effective and Safe Core Exercises

Photo by Max Rovensky on Unsplash

Want the best results from your workout? Vary your workouts by changing exercises. Variety challenges your muscles and forces them to change! And if you want a beautiful, strong and toned midsection, doing a variety of exercises is what will get you there.

I have created videos of some of my favorite core exercises videos on my YouTube channel. And I have listed links to the core exercise videos below.

All the exercises I have listed here won’t put excessive compressive forces on your spine’s discs. Some core exercises can hurt your back.  See this blog for why.  Avoid some of the popular core exercises that do like the Crocodile, Scissors, The Teaser, Reverse Curl and Lift. I discuss exercises to be cautious of here.

Mix and match the exercises, select 3-5 of these exercises per workout and do 3 sets of 10 reps each 3 times a week. Give your core a 48 hour rest in between workouts.

Supine Low Ab March Abdominal Exercise

TRX Pike Crunch Ab Exercise for Spinal Stabilization

TRX Side Plank with Double Knee Tuck

TRX Standing Side Plank + Push or Chop Core Ab Exercise

TRX Fallout for Core Stability

Side Plank A-Frame

Standing Cook Chop

Ball Rollout Exercise

Side Plank Leg Lift for Glute Strength and Stability

One Arm Diagonal Plate Slide Pushup

Dying Bug with Ball Spine Stability Exercise

Russian Twist on Stability Ball

Bird Dog on a Bench

Bird Dog for Spine Stability and a Strong Back

Ball Tuck and Extend Exercise for a Strong Core

Ball Bench Pillar Plank Leg Lift

Want more? Visit my YouTube Channel.

Want the best results from your workout? Here is how to access videos of some of my favorite exercises videos on my YouTube channel:  https://www.youtube.com/user/MyActiveNutrition

 And, to stay up to date with my latest videos, make sure to subscribe to my YouTube channel by going to the link
https://www.youtube.com/user/MyActiveNutrition and then clicking the red subscribe button.
 
To get the best results from your weight training routine, diversify your workouts by performing different exercises. If you work out regularly, it’s easy to get into the habit of doing the same exercises every time. But, when you perform the same exercises repeatedly, your body adapts to this in as little as six to eight weeks. If you don’t change up your routine, your fitness level will plateau.
Avoid a plateau by visiting my YouTube channel, watch the videos and incorporate exercises recommended by a master personal trainer into your routine.
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Maximize Your Post-Workout Recovery with the Best Exercise Recovery Techniques

Rest and recovery after exercise is essential to muscle and tissue repair, strength building and subsequent performance. This is even more important after an intensive workout.

There are many types of recovery techniques that can impact perceived fatigue, muscle damage, and inflammatory markers after physical exercise.

These are the best methods. However, there is no best method for everyone. Choose a recovery modality that is best suited to your individual training schedules, preferences, facilities and equipment.

Get Adequate Sleep.  Optimal sleep is essential for anyone who exercises regularly. Sleeping is the body’s most natural way to take care of the recovery and provides time for the muscles to grow and repair.  Keep track of your sleep duration and quality and then assess and make a plan if necessary. So nap, sleep in or whatever it takes to get enough sleep.

Rest. Time is one of the best ways to recover. Your body has an amazing capacity to take care of itself if you allow it some time.

Avoid Overdoing Your Workout. One simple way to recover faster is by ensuring your workout is within your capacity and build up gradually to harder workouts. Trying to do too much immediately without a gradual progression for your body and muscle groups will limit your fitness gains from your workouts and undermine your recovery efforts.

Massage seems to be an effective method for reducing delayed onset muscle soreness and perceived fatigue. You can also try foam rolling self-myofascial release like shown here. Or use a massage stick.

Cooling Down means slowing down (not stopping completely) after exercise. Continuing to move around at a low intensity (gentle stretching or walking for instance) for 5 to 10 minutes after finishing your workout.

Replace Fluids You lose a lot of fluid during a long workout and ideally, you should be replacing it during the workout, and filling up after exercise is an easy way to assist  your recovery. Water supports every metabolic function and nutrient transfer in the body and having plenty of water will improve every bodily function.

Eat Properly.  A long workout will deplete your energy stores, you need to refuel to replace this energy, repair tissues, get stronger and be ready for the next challenge. Ideally, you should get serious about pre-workout nutrition, eat during exercise and eat within 60 minutes of the end of your workout and make sure you include some high-quality protein (15-25 grams) and complex carbohydrate.

Fueling for Performance for Hiking and Mountaineering

Fueling Up to Maximize Your Workout Muscle Growth and Recovery

This nutrition advice was written for my professional ballet clients but is applicable to all athletes. If you would like additional personalized advice, contact me.

Stretch. After a tough workout, consider gentle stretching. This is a simple and fast way to help your muscles recover. Here is a 6 minute yoga stretch video performed by one of my interns.

Perform Active Recovery. Easy, gentle movement including low intensity walking improves circulation which helps promote nutrient and waste product transport throughout the body. In theory, this helps the muscles repair and refuel faster.

Take an Ice Bath, Ice massage or contrast water therapy (alternating hot and cold showers) may help recovery. If you are interested in exploring this further, look at some credible meta-analysis study articles.

Compression Garments may be beneficial to recovery process. The type, when to put them on, for how long depends on what type of exercise you do. If you are interested in exploring this further, look at some credible meta-analysis study articles.

Listen to Your Body. The main thing you can do to recover quickly is to listen to your body. If you are feeling tired, irritable, have a higher than normal resting heart rate, are sore or notice decreased performance you may need more recovery time or a break from workout altogether.

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