A strong and pain-free lower back is essential for maintaining a healthy and active lifestyle. Whether you're an athlete, an office worker, or someone who simply wants to prevent lower back pain, incorporating targeted exercises into your routine can make a significant difference. In this blog post, we'll explore three effective exercises for low back health: the Bird Dog, Plank, and Glute Bridge.
1. Bird Dog
The Bird Dog exercise is a fantastic way to strengthen the muscles of your lower back and core. Here's how to do it:
- Start on your hands and knees, with your wrists under your shoulders and your knees under your hips.
- Engage your core muscles to maintain a stable spine.
- Simultaneously, lift your right arm and left leg until they are parallel to the floor. Focus on balance and control.
- Hold this position for a few seconds, ensuring your back remains straight.
- Lower your arm and leg back to the starting position.
- Repeat the same sequence with your left arm and right leg.
- Perform 10-15 reps on each side for a complete set.
The Bird Dog not only strengthens your lower back but also improves balance and coordination, reducing the risk of injuries.
The Plank is a classic exercise for building core strength, including the muscles that support the lower back. Here's how to do it:
- Begin in a push-up position with your elbows directly beneath your shoulders.
- Keep your body in a straight line from head to heels.
- Engage your core and hold this position for as long as you can, ideally starting with 15-30 seconds and gradually increasing your time as you become stronger.
- Make sure to breathe steadily and avoid arching your back or sagging your hips.
Planks are a staple exercise for lower back health, as they help to stabilize the spine and reduce the risk of lower back pain.
3. Glute Bridge
The Glute Bridge is an excellent exercise for strengthening the glutes and lower back muscles. Here's how to perform it:
- Lie on your back with your knees bent and your feet flat on the floor, hip-width apart.
- Place your arms by your sides, with your palms facing down.
- Engage your core muscles and squeeze your glutes as you lift your hips off the ground. Your body should form a straight line from your shoulders to your knees.
- Hold the bridge position for 15-30 seconds, or as long as you can comfortably manage.
- Lower your hips back to the ground and repeat for 10-15 reps.
The Glute Bridge not only enhances lower back strength but also helps with hip stability and flexibility, which is crucial for preventing lower back pain.
Incorporating the Bird Dog, Plank, and Glute Bridge exercises into your fitness routine can be a game-changer when it comes to maintaining a healthy and pain-free lower back. Consistency is key, so make these exercises a regular part of your workout routine. Remember to start slowly and gradually increase the intensity to avoid doing too much too quickly. With time and consistency in doing these exercises, you'll work to build a strong, resilient lower back that can support you in your daily activities and keep discomfort at bay.
Life moves incredibly fast. Even faster when you have kids, especially when they are little.
I never understood this until my life became this.
Life is moving ever too fast.
7 years ago today, my first lease for my own space for Do It Right Sport and Fitness officially started at 2500 Commerce Pkwy # 4 in Lancaster. It was small, completely imperfect but perfect at the same time. I never had really planned to run a "gym" but after working at a few places, I wanted to start somewhere that people could have fun exercising and get healthier at the same time. I didn't want it to be a place where people went that they dreaded going to, I wanted it to be one of the best parts of their days. Fitness and health stuff can be fun and enjoyable, but sometimes the people you are with make it really awesome.
Throughout this 7 years, I moved to a bigger spot on Commerce, then downsized during the pandemic, then moved to my current location at 5150 Broadway in Depew. There have been a lot of changes in that time, but what hasn't changed in all that time is the amazing people who walk in those doors every day.
Every person who comes into the gym is incredibly different in so many ways, but incredibly awesome at the same time. Different goals and different strides but all working together and supporting each other. Its a cool thing. A few people recently have said, its nice that everyone here is nice here.
But moving on, I just really wanted to say thanks to all the current and past members along with the trainers- especially currently Andre and David and yoga instructor Karen- who make Do It Right Sport and Fitness a great place to be at. I have alot to be grateful for and everything on this is some of the many things that could be included.
"It does not matter how slowly you go as long as you do not stop."- Confucious
Healthy lifestyles and overall health require both good exercise habits, nutrition habits and also a good mindset. If one of the 3 is off wack, then typically results and changes that can happen are not as strong as those if all three are in check. Below are some ideas to help you stay consistent.
1) Schedule your workouts. Treat them like an appointment you can't miss. A short workout is better than no workout. Our bodies are made to move. We get energy off of physical movement. Key= move daily.
2) Plan out an hour or two to prep some meals for week before. Nutrition prepping and planning is tough/ can be time consuming but if you plan ahead it can keep ya on track. Use a meal prep company if needed some have good deals too- 95 Nutrition, Eat Right or 716 Fresh are a few local ones to look into.
3) For mindset tricks, try journaling/ writing out wins. Sometimes you may have more wins than you think. Alot of times, we let one thing be our focus and there are a heck of alot of wins elsewhere.
4) Build off your wins, when you get one keep going and build on another one.
Those are 4 simple tips, but if you need help- reach out. Shoot us a message and we'd love to help.
Ever want to get back in shape and think- lets do 10 thousand things differently than I was doing before and then try and start cause you are super motivated. Starts off great but then the motivation starts to slowly creep away. Leaving you back where you started or worse- more behind then when ya started- know the feeling? I sure do.
What works a little better long term is focusing on the habits then building one on top of the other so it becomes engrained in ya. Motivation can often fail when life gets busy or your world gets flipped upside down. But if you make it a habit- long term wise you will keep it going even when your world is not in your control. You will still look for healthier options, drink your water, get a workout in even if its shorter.
Work on those habits- so you can build long term success
PS.-If you want some help getting a routine to build your exercise habit- reach out as we are running a 3 session 45 minute sessions for $99- save 25% (can purchase up to 3 packs- must be used within 90 days)
Two easy, but maybe not simple ways to keep your eating on track during this holiday season.
1. Track your food. Use my fitness pal, cronometer, fitbit- any of these apps. Logging your food helps you stay accountable.
2. Use hand portions-
These are some quick guides for “eyeballing” your portion sizes using your hand.
Thumb: 1 oz or 2 Tbsp (28-30 grams) – cheese, nuts, mayo, hummus, condiments
Palm of your hand: 3-4 oz (85 grams) – proteins like meat, poultry, and fish
Clenched fist: 1 cup (75 grams) – raw veggies & fruit
Front of your fist: About ½ cup (30 grams) – starchy carbs (pasta, rice, etc.) or cooked veggies
Tip of finger: About 1 tsp – fats, oils, sugars, salad dressing, etc.
If you need help figuring out where exactly you should be at , shoot us a message
Simple things to utilize but not always easy to do. Try one of these out to help stay on track a bit easier.
While at the Shift Retreat in California the previous weekend, I got to try out BF3 bands which help accelerate workouts by increasing the availability of Nitric Oxide. They have a 90 day burn challenge. Today was my day 1.
Wearing the bands, after I warmed up- here was my workout. Goal is 20 minute workouts 6 days a week in the bands. I did an inbody scan this am to get a starting point
3 rounds- 12 walking lunges per leg (20lb dbs)
12 Bench Press (65lbs)
12 Lat Pulldown (7, 6,5)
My arms definitely fatigued quicker than normal
15 curls- 10lbs
15 TRX triceps
15 lateral raises 5lbs
15 forward raises
20 trx squat jumps
20 calf raises
My garmin watch said it was roughly 100 calories.
Excited to see where this challenge takes me
reBeing healthy is a big part/ important part of life. Sometimes it just takes a little focus but here are a few plans to getting on track and boosting those results.
1. Set your priorityIn other words: Get excited about a goal! Maybe you want to finally master pull-ups. Or be able to run 3 miles nonstop, or add distance to your golf drive. Let your mind go to something you’ve always wanted to try or do.
As adults, we often write off those goals as silly. They aren’t! They can add a fun factor to your routine (and also a clear purpose).
2. Have a plan.
If you want to do something, the plan has to relate to that. If you want to become a faster runner , you can't just lift weights 3 days a week. Your plan has to involved running.
3. Make a plan for progression.
This is directly related to creating the plan I mentioned in tip #2 … but takes it one step further. It’s making sure your plan grows and changes as you get fitter. Personal trainers call this “periodization.”
If you always do the same exercises the same way, eventually you’ll plateau and stop making progress.
You want to make sure your workouts challenge you just enough to move you closer to your goals, but not so much that you feel drained, overly sore, or get injured.
4.Eat to support your goals. Your body needs proper nutrients and fuel to have goals. Make sure you are fueling effectively.
5. Don't forget rest and recovery. Your body needs to recover when it has a challenge. Rest up and refocus as your body does need breaks.
Hope these tips help add a little focus.
If you want more tips, download our recovery guide!
Can you believe we are approaching the halfway point of the year already? 2022 seems to be flying ever so quickly.
At the beginning of the year, I spent some time making a list of my BIG 5 goals for the year. I am on track for 2, behind for 2 and 1 I decided didn't actually really matter but I was on track technically also. So I decided I really needed to step it up for the ones that I was behind on one then also add in a new goal for me that was fitness related. I am signing up for a duathlon just to give me something to focus on train on. I love working out but even so I need a push sometimes to get me to new levels.
Take some time to think about what you actually want to accomplish this year or what you thought you did. If you are like heck yes, I still want that. If you aren't on track, be honest with yourself if you are doing what you need to do to get ya there. If your goals include anything with the scale, is your nutrition matching that/ are you giving it your all with your exercise? If you have a goal to perform something physical, are you doing the little stuff each day that will make the big results- consistency is a big one.
Have a big goal you want to get to, comment below with it. Sometimes just writing it out on paper can help get a plan into motion.
There are alot of factors that go into one's success when relating to their health and fitness goals but from my experience in the past 10 years of personal training people- believe it or not- the major factor isn't the sets or reps or how hard the workout is.... can you guess what it is?
Perfect exercise selection?
It helps, but nope.
It is actually the talk between an individuals two ears and their belief that one can accomplish their goals.
To me it seems crazy that believing you can do something would lead to so much success but without a doubt- it makes a difference.
So, on that note, start today. Tell yourself you can accomplish it. Repeat it til you believe it. Then MAKE IT HAPPEN!
Write something about yourself. No need to be fancy, just an overview.