The benefits from working out in the sand are HUGE!!!
- burns more calories
- makes exercises more challenging
- creates less impact on joints
- works the stabilizer muscles
- plyometric jumps
Because of the unstable surface, the ankles, achilles, and knees are susceptible to injury-
THE PILATES Tye4
“ENGAGE YOUR CORE!”
I say it all the time, and I have people saying it to themselves throughout their day.
It’s made up of both deep and superficial muscles that stabilize, align, and move the trunk of the body. We are talking our abdominal muscles, our bootylicious muscles (the gluteus), the lower back muscles, along with with the psoas of the hips and the multifidus of the spine. The multifidus muscles are small, but very powerful in giving support to the spine. Their function is to take pressure off of the discs in between each vertebra. Strengthened, they can actually make you a little taller! They are essential in keeping the spine stable and straight.
With my clients, I lead them through a Pilates routine to warm up, stretch out, and activate the CORE before they ever lift a weight. Then, before they lift the weight above their head for a military press, for example, I say “ENGAGE YOUR CORE!” — and they are easily able to master the perfect form!
How to find your “ENGAGED CORE“
Stick your hand under your back.
If there is space between your lower back and the floor, your CORE is relaxed.
This can work to our advantage in life, but when it comes to shedding pounds and building strong lean muscle, it is not helpful. It can cause progress to stop and measurements to hit a plateau.
This will require them to work harder to preform and repair.
GOAL: Keep the muscle guessing by using different weight/rep combinations and choosing a variety of movements.
CHANGE IT UP!
KEEP YOUR MUSCLES GUESSING!
When doing pushups, choose different hand position.
For legs, add as much variety as you can think of to your workout. Here are a few examples…
Bridge on the Ball
health muscle fiber
so MIX IT UP!