Resistant Training (6)
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Side lunge, like any other lower body compound exercise (i.e., squats, leg presses, frontal or rear lunges) work the entire leg muscles. This would include the quadriceps and hamstrings, glutes, inner thigh muscles, and calves. The side lunge due to its lateral directional nature, particularly works the inner thighs very effectively strengthening and stretching at the same time. For these reasons the Side Lunge is an excellent lower body exercise to compliment other lower body exercises.
Depending on your goal, you can perform this exercise:
- without weight for toning;
- with moderate weight for body building;
- with lots of weight for maximum strength development.
A special note for maximum strength development. Due to the lateral nature of the movement, the absolute weight that should be use will be relatively smaller than that of squats or leg presses. Extra care and caution should be taken to prevent severe injury.
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Planks are great exercises for strengthen and stabilizing the entire core area. While it primarily and directly works the frontal core (abdominal), it also works the lower back, glutes, obliques and hip flexors very effectively.
As the video shows, there are many variations of the frontal plank exercise: 4 point plank (where all both feet and both arms are in contact with the ground); 3 point plank; and the more advanced 2 point plank. When doing any variation, keep these points in mind:
- 1. keep the spine in alignment and parallel to the ground;
- 2. keep the head erect by looking forward, this helsp to reduce spinal curvature;
- 3. breathe deeply and easily, do not hold your breathe;
- 4. do not let the hips dip toward the ground nor elevate in the air;
- 5. hold it between 30-60 seconds, risk straining to maintain the position.
We always recommended that when working the core that all sides of the core be worked during the same workout to prevent muscular imbalances developing and to give the core a great symmetrical look.
If you have any questions about this or any other aspect of health, weight management, fitness and nutrition, contact us directly at This e-mail address is being protected from spambots. You need JavaScript enabled to view it .
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We have been contemplating on whether we should cut our own exercise videos for demonstration purposes or use existing videos that meet your standards for quality work. By this video being on our site, we have made the former. However, we don't do so lightly. One of our goals in putting exercise videos, or any content for that matter on our site, is to provide powerful resources that inspires and motivates our readers and clients to achieve a better body. To do so, require that videos be short, clear, easy to execute and at a low to moderate exercise level. I believe that the above video does all that.
I do need to make a few notes. One, the exercise demonstated in the video is for developing the rotational core. Second, the level of execution is medium. To reduce its degree of difficulty, simply use no weight and use the resistance of the swiss ball. I recommend that this exercise be apart of a complete core exercise including a frontal core and posterior core exercises. Also, shot for 30-60 seconds to really get that burn and the sweat factor. Repeat 2-3 times. If you should have any questions or need clarification simply email me at This e-mail address is being protected from spambots. You need JavaScript enabled to view it .
As always, the situation we find ourselves in today, is a direct result of the choices and decisions we have made and the actions we have taken. If you want to make some changes, you need to begin with choosing some of the best exercises for you. This exercise is a great beginning.
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Muscular strength ( or maximum muscular strength) is defined as pushing, pulling, pressing, or lifting a maximal load (weight) for 1 repetition. Muscular strength is gained by performing resistant based training.
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Muscular endurance involves pushing, pulling, pressing or lifting a submaximal load (weight) for multiple repetitions. Muscular endurance is fundamentally a resistant based training.
An example of muscular endurance would be a 1 minute push up test. That is, seeing how many push-ups one can do in a minute. Another example would be a 1 minute sit up test, or a 1 minute frog squat test.
An example of muscular endurance would be a 1 minute push up test. That is, seeing how many push-ups one can do in a minute. Another example would be a 1 minute sit up test, or a 1 minute frog squat test.
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Hypertrophy training, like maximum strength training, is a resistant based training. Unlike maximum strength training that uses 85% -100% of maximal load, hypertrophy training, uses 65%-85% of submaximal load to increase the size of the muscle. Hypertrophy training is also known as muscular size training or bodybuilding.
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