All posts tagged: fourmove

A yoga teacher who works with people who play racket sports recommends this four-move routine to boost mobility and aid recovery

A yoga teacher who works with people who play racket sports recommends this four-move routine to boost mobility and aid recovery

Published by Jenni Sidey

Most racket sport enthusiasts follow the same routine. They lace up their trainers, smash a few balls from the baseline, jump into a full-blooded hour or more of tennis, padel or pickleball, then retire to the clubhouse for liquid refreshment. What’s missing? An effective warm-up or restorative cool down that will ensure they can keep doing what they love, week after week. Latest Videos FromFit&Well As we get older, it becomes harder for our bodies to simply pick up where we left off. The same is true for the soccer pitch, the driving range or the batting cage. And it’s something I’ve felt first-hand after an action-packed vacation with Neilson Active Holidays. You may like Rotating from the tennis court to padel to pickleball at the five-star Neilson x Mangia’s Torre del Barone resort in Sicily left my shoulders and lower back feeling especially tender. “It’s really important to maintain your core and your posture for all racket sports,” says Carla Gibert, a certified yoga instructor working with Neilson. Start your week with achievable workout …

A barre instructor recommends this four-move workout for beginners to build muscular endurance and functional strength

A barre instructor recommends this four-move workout for beginners to build muscular endurance and functional strength

Published by Jenni Sidey

Ever wondered how ballet dancers can hold such beautiful, challenging positions for so long? It’s because much of their training builds muscular endurance. This concept is what inspires barre training, a low-impact type of exercise that combines ballet-inspired moves with the principles of Pilates and yoga. “Barre is a muscular endurance workout, rather than a muscular strength workout,” explains instructor Siri Chilazi. Latest Videos FromFit&Well “Instead of lifting a heavy weight a couple of times like we would if we were trying to build strength and grow muscle, we’re working with bodyweight or light dumbbells, but we’re moving for longer so we’re training muscular endurance.” Chilazi says muscular endurance can be just as important as muscular strength in everyday life. You may like “If you’re on an airplane and you have to lift your heavy carry-on into the overhead bin, that requires strength,” she says. “But carrying your kid for 10 minutes or walking home with grocery bags for 10 blocks requires muscular endurance.” Chilazi has shared a home barre workout designed to improve muscular …

Alleviate extra stiff joints with this gentle four-move mobility routine

Alleviate extra stiff joints with this gentle four-move mobility routine

Published by Jenni Sidey

Stiff joints don’t always respond well to intensive stretching. Forcing your body into uncomfortable positions when you have a limited range of motion is often counterproductive. “One of the biggest mistakes people who lack mobility make is trying to beat their body into submission with aggressive stretching,” argues certified personal trainer Carter Lee. Latest Videos From “That just makes your nervous system tighten up even more to protect itself.” A smarter approach, according to the coach from BetterMe, is to signal to your body and brain that it is safe to move, mobilize and relax. You may like “These exercises work because they are relatively low-threat,” continues Lee. “By using chairs for balance and lying on the floor to take the weight off, you’re essentially whispering to your brain that it’s safe to move.” Start your week with achievable workout ideas, health tips and wellbeing advice in your inbox. In this four-move gentle mobility workout for stiff joints, Lee recommends using light ankle weights for the second exercise to create space around your hip socket. …

Boost power and stay injury-free with this four-move strength workout for runners

Boost power and stay injury-free with this four-move strength workout for runners

Published by Jenni Sidey

It’s widely accepted that runners shouldn’t neglect resistance training if they want to run well, faster and injury-free—but where should you start? There are hundreds of exercises you could use and dozens of workouts you could follow, but Pilates instructor Brittni Johnson says all you need is four strength moves. A Bulgarian split squat, a Romanian deadlift, a calf raise and a side plank are her recommendations. Latest Videos From “These four exercises target what distance runners actually need: staying stable under fatigue, absorbing impact and pushing off with power,” the BetterMe trainer tells Fit&Well. These moves, she insists, effectively mimic the demands of regular running. You may like The unilateral nature of the Bulgarian split squat will develop strength and length in your muscles, tendons and ligaments on each leg individually. “This focus on single-leg movements is deliberate because running is essentially a series of single-leg landings,” says Johnson. Start your week with achievable workout ideas, health tips and wellbeing advice in your inbox. “Your body needs to be able to handle that repeatedly …

This four-move resistance band workout for seniors will improve mobility and build functional strength

This four-move resistance band workout for seniors will improve mobility and build functional strength

Published by Jenni Sidey

Strength and stability can quickly diminish as we age, leading to increased risk of falls and injury when performing everyday tasks. It’s something certified personal trainer Carter Lee from BetterMe has often observed when working with seniors, but he says this four-move routine can help arrest that decline. “This circuit delivers a full-body workout using resistance bands to improve mobility and build functional strength,” he tells Fit&Well. Article continues below You may like The routine starts with a seated drill to strengthen the stabilizer muscles around your feet and ankles. The exercises then move up the body to address tightness and weakness around your chest and shoulders. Bands, Lee says, challenge muscles and joints without the impact often associated with lifting weights, making it an especially useful tool for older adults training. “Beyond their convenience, training with resistance bands can make daily activities significantly easier, supporting independence in everyday movements,” he adds. How to do the resistance band workout Lee recommends starting with a light to medium tension band. Start your week with achievable workout …

Build stronger arms with a four-move resistance band workout you can do anywhere

Build stronger arms with a four-move resistance band workout you can do anywhere

Published by Jenni Sidey

When armed with nothing more than a resistance band, there’s one routine I like to use to tune up a crucial pair of muscles: the biceps and triceps. These muscles play an important role whenever you push or pull anything, so I believe it’s worth devoting some time to keeping them strong. This routine is especially handy as you can do it anywhere. All you need is a long-loop resistance band and 10 minutes. Article continues below You may like The first move involves a push-up, which targets your chest, shoulders, core and triceps. Then there are three isolation exercises to home in on the biceps and triceps. Take your time with each exercise, prioritizing controlled movements over quantity. How to do the workout Perform three rounds of exercises 1A and 1B back to back with minimal rest between sets. Then rest for 30-60 seconds and move onto three rounds of exercises 2A and 2B, also with minimal rest between sets. Start your week with achievable workout ideas, health tips and wellbeing advice in your …

New to the gym? A trainer says all you need is this four-move resistance machine workout to build full-body strength and confidence

New to the gym? A trainer says all you need is this four-move resistance machine workout to build full-body strength and confidence

Published by Jenni Sidey

Resistance machines are tailor-made for beginners. They might appear intimidating at first glance, but once you know how to use them, they can help anyone build strength—and confidence—safely. That’s the opinion of Jenni Tardiff, master trainer at The Gym Group in the UK, who has devised this full-body workout using just four resistance machine-based exercises. You may like “Machine-based exercises are ideal for beginners because they provide stability and control,” she tells Fit&Well. Exercises involving free weights, like overhead presses using dumbbells or squats with kettlebells, require far greater control, which can take beginners a while to develop. Resistance machines, by contrast, typically involve movement through a fixed plane of motion, which can be more straightforward and safer to perform. Equipment typically also includes visual instructions, helping you to learn proper form and technique, while minimizing risk of injury. Start your week with achievable workout ideas, health tips and wellbeing advice in your inbox. That combination, Tardiff says, helps build confidence. “Strength training in later life is particularly important to help support bone health and …

All you need is one heavy kettlebell to build strength, power and functional core strength with this four-move workout

All you need is one heavy kettlebell to build strength, power and functional core strength with this four-move workout

Published by Jenni Sidey

This workout from Peloton instructor Jermaine Johnson demonstrates the versatility of kettlebell training. It unites classic compound moves that involve multiple joints and muscle groups to build strength with a ballistic exercise to develop raw power and a unilateral lift to challenge core stability. Each move has been selected to complement the next if all you have is a heavy kettlebell—anywhere from 16-28kg (35-62lb). You may like “The goblet squat will build strong quads and glutes, while reinforcing good squat posture,” Johnson tells Fit&Well. The deadlift and kettlebell swing will target the posterior chain of the hamstrings, glutes and lower back, building strength and power. “The dynamic element of the kettlebell swing will also improve your cardiovascular conditioning,” says Johnson. Lastly, the one-sided suitcase carry makes use of the heavy weight to “build grip, core strength and real-life functional resilience”. Start your week with achievable workout ideas, health tips and wellbeing advice in your inbox. How to do this heavy kettlebell workout Perform this workout as straight sets, resting as needed between sets. Johnson recommends …