Body Blog - News, Views and Tips

Abs-olutely Fabulous For Your Core

The ‘Core’ muscles are the ones that stabilise your spine, shoulders and pelvis, providing the foundation of strength for your body. These muscles transform your abdomen and spine into a powerful, but flexible column, and enable you to move with purpose and control.

There are of course many muscles involved in your core, but generally the major muscles grouped under this heading are –

  • Abdominals
  • Obliques
  • Transversus Abdominis
  • Dorsi (Spinalis & Longissimus)
  • Lumborum (Ilio Costalis & Quadratus)

The following exercises are built around using a Dome (or Bosu), which increases the challenge to your body. The dome provides an unstable surface, forcing your muscles to use proprioception, i.e the ability of the body to maintain balance during motion, and therefore work harder by finding and retaining your centre of gravity throughout the exercise.

Perform them 3-4 times a week for maximum benefit, and train your way to an abs-solutely fabulous core!

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Your Butt, But Better

Within the buttocks there are three main muscles,  commonly referred to simply as the Glutes  –

  • Gluteus Maximus: The largest and most powerful muscle, which sits uppermost at the rear.
  • Gluteus Medius: An abductor muscle located just above and to the outer side of the Maximus on the side of the buttocks.
  • Gluteus Minimus: Another abductor situated under the upper part of the Maximus, and which works in tandem with the Medius.

The Gluteus Maximus works to extend the leg backwards, while the Gluteus Medius and Gluteus Minimus work together to move the leg away from the body out to the side. When trained well and combined with the right diet, these muscles will look and feel firm, lifting the butt and providing a rounder, perter appearance.

Try the following exercises 2-3 times a week to get the best results and work your way towards a better butt!

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Let’s Hear it for Lycopene

Let's Hear it for Lycopene - Pro:Kinesis Personal Training, High WycombeLycopene is the compound responsible for the colour of tomatoes, and belongs to the carotene group of Phytonutrients (plant based compounds that enhance health).

It is a powerful antioxidant and studies are showing how amazing this antioxidant is at fighting Cancer cells, and may even prevent heart disease. Lycopene is also showing positive in preserving brain cells, the nervous system and helping fight prostate problems.

The best way to add Lycopene to your life is to eat more tomato either directly in things like salads etc, or tomato products, like ketchup, tomato sauces and pastes. Additionally, the cooking or heating of Lycopene containing products actually improves its ability to be absorbed by the body (bioavailability), as it breaks down the cell walls allowing the Lycopene to be released more fully.

Alternatively this fantastic antioxidant can also be found in watermelon, grapefruit, sweet red peppers, papaya and guava.