Starfish Plank – Core Balance

Starfish Plank – Core Balance

Improve your core balance with Starfish Planks by watching the video at the far bottom. As you will see, this is not an exercise that you would often see used in the gym, or given by instructors, but I love it!

WHO SHOULD USE THIS EXERCISE AND WHEN?

Intermediate – advanced gym rats should look at attempting this one. If the normal style and side planks are fairly easy for you already, then, by all means, move on to this one.

Use starfish planks in circuits along with other exercises that focus on building core balance for maximum results. Here are a couple to help get you started:

Bottoms Up Core Press: https://immortal-training.com/bottoms-up-core-press/

Isometric V Sit-Ups: https://immortal-training.com/isometric-v-sit-up/

WHAT ARE THE MAIN MUSCLES INVOLVED?

  • Transverse Abdominis
  • Rectus Abdominis
  • Obliques

 

KEY POINTS

  • Begin in a plank position on your hands (advanced), or on your elbows (beginners)
  • Make sure that your core is braced, keeping your navel drawn in towards your spine throughout
  • Shift on to a side plank position whilst balancing on one hand/elbow, with the opposite arm and leg raised
  • Balance yourself for a second, or two, and then shift on to the other side

 

Overhead Sit-Up with Resistance Band – Core Exercises

Overhead Sit-Up with Resistance Band – Core Exercises

This is one of the more advanced core exercises for building explosive strength. If you’re capable, but are not doing overhead sit-ups on a regular basis for some reason then you are missing out on some big gains!

WHO SHOULD USE THIS EXERCISE?

Recommended for intermediate to advanced gym goers. It might be a good idea to start with Single Arm Overhead KB Sit-ups if you have not yet built up enough strength to use band with both arms: https://immortal-training.com/single-arm-overhead-kb-sit-up/

WHICH MUSCLES DOES THIS EXERCISE TARGET?

  • Rectus Abdominis
  • Transverse Abdominis

WHAT ARE THE KEY POINTS?

  • Attach the band to a stable apparatus
  • Lay flat on your back, knees bent, with your feet on the floor
  • Hold the band with both hands, extend your arms towards the ceiling and keep the elbows locked
  • Explode upwards whilst driving your lower back into the ground
  • Your arms should be above your head when you are completely sat up
  • Lower yourself back down slowly and repeat

 

Prone Band Rotations – Improve Your Posture

Prone Band Rotations – Improve Your Posture

Improve your posture by adding prone resistance band rotations to your back and/or shoulders routine. Although broomstick rotations and standing rotations with a resistance band are very similar and effective, you may find that switching to a prone (face down) position is a great way to take those movements to the next level.

Watch the video (far bottom) for complete instructions.

WHO SHOULD USE THIS EXERCISE?

Everyone that wants to maintain a healthy posture, but most especially those who suffer from kyphosis, scoliosis, narrow shoulders, or an poor posture in general. Upper & lower back pain, shoulder pain, headaches, migraines, knee & hip problems can all be caused by a bad posture.

WHAT MUSCLE ARE WORKED?

  • Rear deltoids
  • Supraspinatus
  • Rhomboids
  • Teres minor
  • Levator Scapulae

 

WHAT ARE THE KEY POINTS?

  • Lie face down
  • Hold the resistance band with a wide grip (outside of shoulder width)
  • Keep the band tight at all times
  • Keep your chest and thighs lifted off of the floor for the entire set
  • Rotate the band over your head until it touches your lower back
  • Return to the starting position and repeat

 

 

Go here for another great exercise for posture!: https://immortal-training.com/prone-butterflies/

Butterfly Hip Thrusters: Glute Activation

Butterfly Hip Thrusters: Glute Activation

WHAT IS GLUTE ACTIVATION?

Glute activation is a process that encourages an exertion of force from the gluteus muscle group that is strong enough to dominate lower body movements as opposed to other muscles, such as the quadriceps, or lower back. If your glutes are firing off properly then you can improve mobility & posture, eliminate migraines, lower & upper back pain, improve eye sight, speed, strength, agility, as well as many other things.

HOW DO I KNOW IF MY GLUTES ARE ACTIVATED?

I recommend taking part in this mobility screening to find out exactly what is going on for sure: https://immortal-training.com

WHO SHOULD USE THIS EXERCISE?

I highly recommend this exercise whether you are male, female, young, or old!

The focus is on gluteus medius, which is responsible for abducting the leg while rotating the femur outwards (i.e. – pulling the leg away from the body). This will help stabilise the hips and knees during big movements such as squats and dead lifts.

One of the main benefits is that the muscles in the hip flexor and adductor areas (in the groin area and inner thighs) will be stretched while the glutes tighten, which will help realign the pelvis into a more ideal position. If bootybuilding is what you are in need of then this move is a necessity!

I have used this exercise on clients for years and, along with a few other movements, have seen it turn flat bums into perky, round ones.

😁

 

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