• Banded Hip Abduction: 🔺Not just another Glute video🔺 Ok, ladies we are all obsessed with wanting a GREAT BUTT! But, (no pun intended) if we CAN’T FEEL THEM then we CAN’T BUILD THEM! . . Know This: We have 3 Glute muscles Maximus, medius and minimus. When one or more of these muscles is weak, your core stability will suffer and it can affect your position of your pelvis creating an alignment issue, which will affect your ability to walk, run, step up or lunge. Strong abductor muscles improve functional fitness and prepare your body to perform well in any situation. . . Do This: Create a connection to your Glutes with both bodyweight and resistance! If you can’t feel them- try a band to push into and literally TURN them ON! If you still don’t feel them- hold the push out isometrically for a few moments. . . Glutes are so vital beyond our aesthetic goals and you GET to WAKE them UP! . . This series is straight the point with a band. Propping yourself up creates more challenge for your core and trunk stabilizers and is a variation. Start with a light band and lay on your side if propping yourself up isn’t working. Perform 5-8 reps to start. Go slow. Remember you are aiming for HIP CONTROL not Shakira Hips! . . 1️⃣ Bent Lift 2️⃣ Kick 3️⃣ Long Lift . . . . . #gluteworkout #glutesworkout #buttworkouts #buildabutt #moveyourbody #mindfulaxis #bandworkouts #pilatesbody #coreworkout #fitlife #homeworkout #buildyourbody
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    Banded Hip Abduction: 🔺Not just another Glute video🔺 Ok, ladies we are all obsessed with wanting a GREAT BUTT! But, (no pun intended) if we CAN’T FEEL THEM then we CAN’T BUILD THEM! . . Know This: We have 3 Glute muscles Maximus, medius and minimus. When one or more of these muscles is weak, your core stability will suffer and it can affect your position of your pelvis creating an alignment issue, which will affect your ability to walk, run, step up or lunge. Strong abductor muscles improve functional fitness and prepare your body to perform well in any situation. . . Do This: Create a connection to your Glutes with both bodyweight and resistance! If you can’t feel them- try a band to push into and literally TURN them ON! If you still don’t feel them- hold the push out isometrically for a few moments. . . Glutes are so vital beyond our aesthetic goals and you GET to WAKE them UP! . . This series is straight the point with a band. Propping yourself up creates more challenge for your core and trunk stabilizers and is a variation. Start with a light band and lay on your side if propping yourself up isn’t working. Perform 5-8 reps to start. Go slow. Remember you are aiming for HIP CONTROL not Shakira Hips! . . 1️⃣ Bent Lift 2️⃣ Kick 3️⃣ Long Lift . . . . . #gluteworkout #glutesworkout #buttworkouts #buildabutt #moveyourbody #mindfulaxis #bandworkouts #pilatesbody #coreworkout #fitlife #homeworkout #buildyourbody
  • There are many ways to layer in challenges in any basic exercise. . . Adding isometric control and balance elements is one of my favorite ways! . . A Single Leg Deadlift has a lot of things going on already including balancing on one leg, maintaining trunk support, rear back leg control and glute engagement. . . Pausing and holding in the exercise to stabilize helps build control within an exercise! . . Isometrically holding and maintaining a shape give you an opportunity to check in and see what’s working! . . For this demo: 🔹Body weight 🔹Hold isometrically working 🔹With weight 🔹Hold isometrically working & Row . . ❗️This is not meant to replace the traditional single leg deadlift- but to give you a variation and tool to add isometric control! You must be able to preform the traditional exercise first and then be able to build on the intensity like this variation. . . . . . #glutesworkout #legworkout #balance #homeworkout #strongwomen #singlelegdeadlift #isometric #pilatesbody #challengeyourbody #workoutathome #crosstraining #fitlife #mindfulaxis #hamstringstrength #bayareatrainer #fitwomen #fullbodyworkout
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    There are many ways to layer in challenges in any basic exercise. . . Adding isometric control and balance elements is one of my favorite ways! . . A Single Leg Deadlift has a lot of things going on already including balancing on one leg, maintaining trunk support, rear back leg control and glute engagement. . . Pausing and holding in the exercise to stabilize helps build control within an exercise! . . Isometrically holding and maintaining a shape give you an opportunity to check in and see what’s working! . . For this demo: 🔹Body weight 🔹Hold isometrically working 🔹With weight 🔹Hold isometrically working & Row . . ❗️This is not meant to replace the traditional single leg deadlift- but to give you a variation and tool to add isometric control! You must be able to preform the traditional exercise first and then be able to build on the intensity like this variation. . . . . . #glutesworkout #legworkout #balance #homeworkout #strongwomen #singlelegdeadlift #isometric #pilatesbody #challengeyourbody #workoutathome #crosstraining #fitlife #mindfulaxis #hamstringstrength #bayareatrainer #fitwomen #fullbodyworkout
  • Single Arm Overhead Press (Wide & Narrow) + Squat . . Unilateral movements have their place! If you always lift with weights in both hands- try one. See what happens to your trunk when you do. Because the resistance isn’t equal, you will most likely feel anti-rotation with your core, back muscles stabilizing, and a proprioception challenge. That can be a lot on your system so move slow and thoughtfully! . . 1️⃣ Establish you can perform a dumbbell overhead press both wide and narrow. 2️⃣ Press with one Arm while stabilizing your trunk and the direction of where you are pressing the weight overhead. 3️⃣ Hold a dumbbell at shoulder height and perform a Squat without tipping or laterally moving. 4️⃣ Press Overhead with one Arm, then return the weight to shoulder and complete a squat. Option is to perform wide and narrow pressing movements in combination. . . Challenging your brain step by step is where we can achieve skills that carryover into other forms of exercise. Squats are functional and so are presses. But combinations of these will only add strength and focus to isolated areas which may not have had focus before. This is a good thing, because our core is on fire! . . . . . #sculptyourbody #homeworkouts #squats #unilateraltraining #stabilitytraining #mindfulmovement #challengeyourself #overheadpress #movewithpurpose #mindfulaxis #balance #getstrong #sanjosecalifornia #bayareatrainer #armworkout #strongwomen #shoulderworkout
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    Single Arm Overhead Press (Wide & Narrow) + Squat . . Unilateral movements have their place! If you always lift with weights in both hands- try one. See what happens to your trunk when you do. Because the resistance isn’t equal, you will most likely feel anti-rotation with your core, back muscles stabilizing, and a proprioception challenge. That can be a lot on your system so move slow and thoughtfully! . . 1️⃣ Establish you can perform a dumbbell overhead press both wide and narrow. 2️⃣ Press with one Arm while stabilizing your trunk and the direction of where you are pressing the weight overhead. 3️⃣ Hold a dumbbell at shoulder height and perform a Squat without tipping or laterally moving. 4️⃣ Press Overhead with one Arm, then return the weight to shoulder and complete a squat. Option is to perform wide and narrow pressing movements in combination. . . Challenging your brain step by step is where we can achieve skills that carryover into other forms of exercise. Squats are functional and so are presses. But combinations of these will only add strength and focus to isolated areas which may not have had focus before. This is a good thing, because our core is on fire! . . . . . #sculptyourbody #homeworkouts #squats #unilateraltraining #stabilitytraining #mindfulmovement #challengeyourself #overheadpress #movewithpurpose #mindfulaxis #balance #getstrong #sanjosecalifornia #bayareatrainer #armworkout #strongwomen #shoulderworkout
  • Question: Just because you change your grip with Lateral Raises and Front Raises how does that change the exercise? Great question 🤓! . . 🖐🏻 Changing your grip will help you feel different muscle recruitment emphasis-which will only build AWARENESS of form, MUSCLE FOCUS as well as well rounded STRENGTH! . . It’s very common to have weakness in gripping a dumbbell so changing your grip will also help with that! . . Here I have one arm doing a dumbbell Front Raise and the other a Lateral Raise. . . Front raises: 🔹Palms up (Supinated) isolates the front of your shoulder (anterior head of deltoid). 🔹Palms down (Pronated) starts recruiting the side of your shoulder (lateral head of your deltoid). 🔹Palms facing each other (Neutral) also emphasizes the front of your shoulder (anterior head of deltoid), and your chest. . . Lateral raise: 🔹Palms up (Supinated) uses more of the bicep and the middle of your shoulder (lateral head of your deltoid) and possible more stress of the elbow joint if the weight is too heavy. 🔹Palms facing down (Pronated) recruits the side of your shoulder (lateral head of your deltoid). 🔹Palms facing forward (Neutral) also emphasizes more bicep and middle of your shoulder (lateral head of your deltoid). . . Learn, grow, feel your body and don’t be afraid to pick up a weight! . . . . . #shouldersworkout #frontraise #armworkoutsforwomen #armworkouts #shoulderday #homeworkout #strongarms #mindfulaxis #strongwomen #exercisedemo #exercisevideos #bayareatrainer #deltoidworkout
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    Question: Just because you change your grip with Lateral Raises and Front Raises how does that change the exercise? Great question 🤓! . . 🖐🏻 Changing your grip will help you feel different muscle recruitment emphasis-which will only build AWARENESS of form, MUSCLE FOCUS as well as well rounded STRENGTH! . . It’s very common to have weakness in gripping a dumbbell so changing your grip will also help with that! . . Here I have one arm doing a dumbbell Front Raise and the other a Lateral Raise. . . Front raises: 🔹Palms up (Supinated) isolates the front of your shoulder (anterior head of deltoid). 🔹Palms down (Pronated) starts recruiting the side of your shoulder (lateral head of your deltoid). 🔹Palms facing each other (Neutral) also emphasizes the front of your shoulder (anterior head of deltoid), and your chest. . . Lateral raise: 🔹Palms up (Supinated) uses more of the bicep and the middle of your shoulder (lateral head of your deltoid) and possible more stress of the elbow joint if the weight is too heavy. 🔹Palms facing down (Pronated) recruits the side of your shoulder (lateral head of your deltoid). 🔹Palms facing forward (Neutral) also emphasizes more bicep and middle of your shoulder (lateral head of your deltoid). . . Learn, grow, feel your body and don’t be afraid to pick up a weight! . . . . . #shouldersworkout #frontraise #armworkoutsforwomen #armworkouts #shoulderday #homeworkout #strongarms #mindfulaxis #strongwomen #exercisedemo #exercisevideos #bayareatrainer #deltoidworkout
  • Stability Ball Hip & Pelvis movement! . . 🔺We spend lot of our time sitting guys! It’s time to bring awareness to our pelvis and sit bones!!🔺 . . Many times clients have a hard time understanding what a tucked, arched or neutral pelvis is. Some might be so tight in their back and hip flexors, it’s hardly any movement at all when attempting to move the pelvis. . . 🔹Using a Stability Ball helps promote movement with tucking or arching the Lumbar spine so we can literally feel our sit bones under us 💃🏻! 🔹What are the sit bones? Anatomically they are part of your pelvis (the ischial tuberosity, to be exact), the sit bones are quite literally the bones under the flesh of the butt that you sit on. 🔹You can start on a Stability Ball moving through a range of flexing, neutral and extending etc with support from the ball -then move onto a flat surface or a chair to practice awareness of how you are sitting in real life! . . Practice awareness first and bring that into your daily! . . . . . #pilates #pilatesmat #hipmobility #stabilityball #stabilityballworkouts #mindfulaxis #backpain #backpainrelief #tightback #tighthips #moveyourbody #bayareatrainer #controlyourbody #homeworkout
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    Stability Ball Hip & Pelvis movement! . . 🔺We spend lot of our time sitting guys! It’s time to bring awareness to our pelvis and sit bones!!🔺 . . Many times clients have a hard time understanding what a tucked, arched or neutral pelvis is. Some might be so tight in their back and hip flexors, it’s hardly any movement at all when attempting to move the pelvis. . . 🔹Using a Stability Ball helps promote movement with tucking or arching the Lumbar spine so we can literally feel our sit bones under us 💃🏻! 🔹What are the sit bones? Anatomically they are part of your pelvis (the ischial tuberosity, to be exact), the sit bones are quite literally the bones under the flesh of the butt that you sit on. 🔹You can start on a Stability Ball moving through a range of flexing, neutral and extending etc with support from the ball -then move onto a flat surface or a chair to practice awareness of how you are sitting in real life! . . Practice awareness first and bring that into your daily! . . . . . #pilates #pilatesmat #hipmobility #stabilityball #stabilityballworkouts #mindfulaxis #backpain #backpainrelief #tightback #tighthips #moveyourbody #bayareatrainer #controlyourbody #homeworkout
  • I’m all about WORKOUTS you can do at HOME ❤️. I love to teach you how to learn to MOVE MINDFULLY and set up your exercises with proper form. . . If you have questions feel free to DM me or for exercise requests 👌🏻 I’m here for ya 🤓! I’ll help you work through movement limitations, questions with form, and show you how to fire up that CORE! . . For this series: Glider Flow 💃🏻 Transitions between movements are also part of the practice! . . The concept of FLOWING includes these moments of TRANSITION due to finding the set up and form into the next movement. It’s good to pause, set and then move! . . It’s very common when I see people use gliders where their whole body is moving around like crazy and they are lacking the core control and transition control! And it’s easy to let go of the control- because it takes practice! . . 🔹One thing that has helped me is knowing where my head, shoulders, hips, knees and ankles are and practicing being aware of controlling those points. 🔹Move slow, practice your stability and you will be amazed how much work can be done! . . 1️⃣ Circles 2️⃣ Pike 3️⃣ Climbers 4️⃣ Spider Climbers . . Remember it’s all about smooth transitions! Give yourself some time to practice 🤗💪🏻❤️ . . . . . #gliderworkout #glider #stabilitytraining #coretraining #coreworkouts #scapularstability #fullbodyworkout #homeworkout #workoutathome #mindfulaxis #bayareatrainer #mindfulmovement #fitlife #fitfam
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    I’m all about WORKOUTS you can do at HOME ❤️. I love to teach you how to learn to MOVE MINDFULLY and set up your exercises with proper form. . . If you have questions feel free to DM me or for exercise requests 👌🏻 I’m here for ya 🤓! I’ll help you work through movement limitations, questions with form, and show you how to fire up that CORE! . . For this series: Glider Flow 💃🏻 Transitions between movements are also part of the practice! . . The concept of FLOWING includes these moments of TRANSITION due to finding the set up and form into the next movement. It’s good to pause, set and then move! . . It’s very common when I see people use gliders where their whole body is moving around like crazy and they are lacking the core control and transition control! And it’s easy to let go of the control- because it takes practice! . . 🔹One thing that has helped me is knowing where my head, shoulders, hips, knees and ankles are and practicing being aware of controlling those points. 🔹Move slow, practice your stability and you will be amazed how much work can be done! . . 1️⃣ Circles 2️⃣ Pike 3️⃣ Climbers 4️⃣ Spider Climbers . . Remember it’s all about smooth transitions! Give yourself some time to practice 🤗💪🏻❤️ . . . . . #gliderworkout #glider #stabilitytraining #coretraining #coreworkouts #scapularstability #fullbodyworkout #homeworkout #workoutathome #mindfulaxis #bayareatrainer #mindfulmovement #fitlife #fitfam