Exercise of the Week
The Dorsal Raise
Why do the Dorsal Raise?
The Dorsal Raise is a body weight movement that requires minimal space and no equipment! This is a great exercise to complement the sit up and the plank, which work the abdominals, whereas the Dorsal Raise works the lower back. By combining all three of these exercises, you will work the opposing muscles of the core at the front and the back. This smart combination will create a strong core meaning a more stable and well supported body.
It is very important to strengthen the back if you do a lot of core! Only doing abdominal core is a common mistake that can be overcome with the dorsal raise!
How to do the Dorsal Raise:
1) Lie face down on the floor with your hands at your temples and your shoulders relaxed.
2) Take a deep breath in, lifting your chest off the floor. Hold briefly, then gently lower to the floor breathing out.
3) Repeat this for as many sets as you can do- try 3 sets of 10 reps to begin with and work up to more!
4) Concentrate on clenching your bum at the top of the movement. You should feel this exercise working your lower back.
How can I make it harder?
- Make the Dorsal Raise more difficult by holding the lifted position for longer and by making the whole movement a lot slower.
- Try lifting your legs off the ground at the same time as lifting your chest!
- Attempt lifting one shoulder up at a time to try and target the muscles down the sides of the back
- See if you can make the exercise a rocking movement where you rock between having your chest off the floor and having your legs off the floor- like a rocking horse!
- Add more reps into your sets as you gain strength!
September Activity of the Month
All you need is a free space, half an hour and a stop watch!
Why Circuit Training?
Circuit training sessions will improve your strength and aerobic fitness as well as burn lots of calories. You get the benefits of toning and working most of the body's muscles as well as an intense cardio work out. Circuit training is a form of high intensity exercise, meaning that it doesn't need to last too long to feel the benefit- get maximum results in minimal time! Circuit training involves moving from one exercise to the next in a circuit, it can be as flexible as you like- keep your work outs interesting!
What is Circuit Training?
Circuit training is a fast paced exercise class where there are multiple stations, each with a different exercise. Each participant starts at a different station and does each exercise for 30 seconds to 5 minutes. Then an instructor will signal that time is up and everyone will move around the circuit to the next station to begin the next exercise. There is a broad range of exercises that can be included in a circuit; they can involve core training exercises, jumping exercises, resistance exercises or cardio exercises such as shuttle runs. Most leisure centres or gyms will run a circuit training class- but it is just as simple to create your own circuit at home or in any available free space! By simply including body weight exercises, a circuit can be carried out on your own with just a stop watch! Exercise ideas can be found online and on YouTube, alternatively try adding in our 'Exercise of The Week'. For more info on how to get involved in circuit training visit this website: http://www.lrsport.org/sports/circuit-training or contact your local leisure centre.
Treat of the Week- Snack without the guilt!
Greek Yoghurt and Honey
- Greek Yoghurt
- Fresh fruit
- Dried fruit
1) Add the yoghurt to a bowl with a few spoons of honey
2) Slice up your favourite fruit and add to the yoghurt, I suggest some diced up mango for a nice tropical twist! Alternatively add some granola to the yoghurt to make it more filling. Or even enjoy this treat on a cold day by grilling your fruit before you add it to the yoghurt.