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10 Tips To Increase Your Push Ups (In 7 MINUTES)

10 Tips To Increase Your Push Ups (In 7 MINUTES)

by | Apr 2, 2023 | Blog, Bodyweight, Exercises, Push Ups

Are push ups your arch nemesis? 

Do you struggle to do even one?

Don’t worry, you’re not alone.

In this video I’ll share 10 tips to help you improve your push ups fast and be able to perform them flawlessly by addressing the common form issues and weak links we all tend to have!

Tip #1 is Regress to progress.

Sometimes you have to take that step back to truly improve. 

Often we just keep trying a variation we haven’t earned yet and wonder why things aren’t progressing.

And it’s because we keep cheating or compensating to do a harder variation than we can control. 

This can not only lead to injury but often keep us stuck.

Proper form, using the correct muscles to power the movement, is what makes us efficient with an exercise. And this efficiency is what strength truly is. 

You can’t be efficient with a move you aren’t doing properly!

So if you’ve stalled, try modifying the move even just one step backward, off an incline instead of the ground, to refocus on what you feel working and make sure everything is engaging correctly in the correct order. 

Get the correct muscles working. While it stinks to step back, this can help propel you forward!

Tip #2: Run through a set up checklist.

How often do you do a move and simply…well…do it?!

We don’t consider how we are positioning each part of our body or run through what we need to engage and how it needs to be engaged to do the move. 

While we want this process of engagement to become natural, when first starting out is key we run through a checklist to make sure we have everything ready to work as it should!

So as you set up for the push up, run through a checklist of what you often struggle to engage to make sure you’ve set yourself up to move well from the start. Don’t just rush through hoping to mimic the movement. 

A great set up checklist for overall form may be…

#1: Set your hands outside your chest and spread your fingers to drive down hard into the ground. 

#2: Engage your back to unshrug your shoulders. 

#3: Brace your abs, even squeezing your glutes to do a slight posterior pelvic tilt.

#4: Drive back through your heels as you flex your quads. 

This sequence helps you make sure you’ve put yourself in a position to have the correct muscles engaged from the start of the movement.

Tip #3 is Drive back through your heels.

Often we think about the push up as an upper body or even a core move. But our lower body needs to be engaged correctly if we want to be efficient with the movement. 

If we push ourselves forward over driving back, we can actually overload our upper body more. 

And we can make it harder on ourselves for our body to move as one unit.

Instead, as you set up for the push up, drive back through your heels and feel your quads flex. 

This will help you maintain proper plank alignment as you lower down. 

It can help you avoid your butt going up in the air or shifting backward or forward. 

It can even help you avoid those hips sagging because of the tension you’ve already set up through your legs! 

Tip #4 is Set up at the bottom.

If you struggle with that press back up in a push up, it’s key you target that engagement from a dead stop. 

A great way to do this is to actually set up at the bottom of your push up, whether you’re using an incline or doing these off the ground. 

Just realize this is HARDER than lowering down because everything has to be fully engaged to press correctly BEFORE you even move. So don’t hesitate to modify starting out with this. 

But set up at the bottom of the push up, run through your checklist to make sure everything is engaged, take a big breath in and then focus on that solid push up to the top as you exhale. 

Too often we just work on moves top down, but that bottom up work can be so key especially if we do struggle with that transition from lowering down to pressing back up in a push up.

Tip #5 is Practice stick point holds.

Often there is a part of the push up we struggle with the most. 

It could be maintaining a straight plank position at the bottom or in that push about half way up… 

By using some push up holds in even our warm up activation work or as a burner to end our workout, we can build our strength endurance by HOLDING in these positions we struggle with. 

You can not only cycle through these positions in a single interval, pausing in a spot for 5-10 seconds, but you can also do single longer holds just setting up directly at your stick point! 

As you hold, run through how you feel everything working and your set up to really ingrain that positioning and recruit those muscles efficiently!

Tip #6 is Use a band.

While I love incline push ups to help build up, the more variations of a move we can include, the more we can help ourselves really learn to engage everything correctly. 

Sometimes with incline or knee push ups, we can feel like we are getting stronger, yet still be slightly stuck.

The band is a great way to reduce tension on your upper body but work through that full range of motion off the ground. 

It can also be a great way to increase your strength endurance if you’re stuck only able to do a few reps off the ground currently.

To do this, set up a band at about elbow height in a rig and position yourself in the push up with the band under your chest. 

You can set the band up higher if you do need more assistance or have a higher stick point. 

Then lower down performing the push up. As you get deeper in the lower down, the band will take away some of the load on your upper body and even add assistance as you push back up! 

Tip #7 is Focus on pushing the ground away.

If you think about just lifting your body up, this often leads to our butt going up or some other version of the worm happening.

We lose tension on our foundation and a focus on the true movement pattern we are performing.

If you think about a bench press, your focus is on pressing the weights up. 

You want that same focus in a push up to best activate your chest, shoulders and triceps.

With the push up, focus on pushing the ground away with your hands.

This can help you avoid your elbows flaring way up into a T shape with your body. 

And it can help you remember to focus on powering that press with your upper body!

That tension down into the ground will truly better activate your pecs, shoulders and triceps!

Tip #8 is Include activation work in your warm up for your BACK.

Proper scapular control makes for a more powerful press. 

If you want to protect your shoulders, neck and elbows as you work to improve your push ups, you want to make sure you include scapular mobility and activation work in your warm up routine. 

If we are able to properly move our shoulder blades, we are better able to use our chest effectively in the push up as well.

In your warm up consider even a scapular wall hold as part of your activation series. This will open up your chest and engage your back, pulling your shoulder blades toward your spine. 

It is a great way to make sure your back is ready to work and support those shoulders throughout the push up movement! 

(It’s also a great move to improve your posture if you’re doing extra pressing).

Tip #9 is Use cluster sets.

If you want to be able to do more push ups in a row, you have to do more push ups in a row to build up that strength endurance. 

Instead of modifying over rounds, consider designing your push up work as cluster sets.

Set a total number of reps for the round, say even the goal is 6. 

And break it down into sets of what you can do well, even if that is just 2. Do 2 reps and rest 15-30 seconds then do 2 more. Do this pattern, even performing singles if needed to hit 6 then rest for longer between rounds. 

This way you are still hitting your desired number of reps BUT in a way you can do each rep with the most challenging variation and proper form.

By resting for so short, you don’t let your body fully recover which can so to speak trick it into believing you’re able to do 6 in a row. You will see your strength endurance and push up reps increase quickly implementing this technique! 

Tip #10 is Include anti-extension core work.

The push up is basically a moving plank. 

And while planks are a great move to include, they can also get a bit boring, especially if you’re just doing the basic front plank. 

So if you want to mix up your core work in a way that will really help your push ups, consider other anti-extension core exercises as part of a finisher to your workout.

It may be simply including a bird dog version of that front plank or even a dead bug variation that helps. 

Anti-extension exercises are ones that make your abs work to avoid arching of your lower back, which will help you avoid your hips sagging in push ups!

You may even include an anti-extension move in your warm up to get your core ready to work and establish that mind-body connection prior to your push ups. 

Just make sure you’re not doing too much to fatigue it prior.

Remember, the key to success is consistency and practice. So, make sure to incorporate these tips into your workout routine and track your progress over time. 

–> More Push Up Tips – Use Your Back

9 BEST Exercises for AMAZING Mobility

9 BEST Exercises for AMAZING Mobility

by | Mar 26, 2023 | Blog, Exercises, Foam Rolling, Functional Fitness, Pain Relief, Warm Up

Aches and pains add up as we get older. But it’s not our age we should blame.

We instead need to assess our previous injuries and the rehab we did.

As well as the PREHAB we are currently doing. 

Because we can never stop doing what makes us better.

Use it or lose it. 

Hey guys, it’s Cori from Redefining Strength where we help you move, feel and look your best at any and every age.

Maintaining our mobility means constantly working on our mobility. 

But it doesn’t have to mean stretching for hours or full recovery sessions each and every day. 

Even 10 minutes as our warm up can really add up AND even help us get more out of our training sessions.

That’s why I want to share 9 moves that address not only commonly tight muscles but also help improve your joint mobility and stability. 

These moves cover the full 3-part prehab process of foam rolling, stretching and activation.

This process is so key because the foam rolling helps start to relax tight and overactive muscles so you can then stretch to restore muscles to their proper length tension relationships while mobilizing those joints before you include activation exercises to engage underactive muscles and improve your mind-body connection. 

And at the end of this video I’ll share a quick mobility series combining all 9 moves!

So let’s start with 3 amazing foam rolling moves.

First up is Peroneal Foam Rolling.

Your feet and ankles are your foundation. Immobility there can lead to movement compensations up your body. 

And that ankle-butt connection is so key.

It’s why we need to address any previous ankle injuries or we may end up with hip, lower back or SI joint aches and pains. 

That is why Peroneal Foam Rolling is often an important move to include.

To do this move, a ball works best. Place it on the ground and then relax your leg open so that the outside of your shin is pressed into the ball. Press down into your leg as you start the ball in the top part of the outside of your lower leg.

Circle your foot to create tension and relax it as you press into the ball and breathe.

Then move the ball down to another spot along the outside of your leg and repeat.

Move #2: TFL Foam Rolling

Hip pain, lower back pain, IT Band and even knee issues seem to add up more and more as we get older.

That’s why often we want to focus on our hip mobility and foam rolling our TFL or tensor fasciae latae.

This hip flexor muscle can not only hinder our glute medius from firing correctly, which can lead to hip stability issues, but it can create tension through our IT Band which can even create ankle aches and pains.

To roll out your TFL, a ball works best. The larger or softer the ball, the less it will dig in and if a ball is too much pressure you can start with a roller. 

To locate your TFL, lie on your back and place your hands at the side of your pelvis toward your hip bones and then rotate your foot inward. You should feel your TFL flex (this also shows you the far reaching connection this muscle has). 

Then move to your side, placing a ball below that muscle and relax over the ball. 

Breathe as you hold. You can lift and lower your leg to tense and relax the muscle to help it release. 

Move #3: Chest Foam Rolling 

Finding after years of hunching over your computer, your posture has become more slouched? 

Upper back, neck or shoulders tight and achy? 

Then you don’t want to ignore relaxing those pecs!

Tight chest muscles can perpetuate that rounded posture and even restrict your scapular movement, or the movement of your shoulder blades, which not only perpetuates the hunched look but also can lead to neck, shoulder and upper back aches and pains.

While we may feel like there are always trigger points in our upper back, part of that may be due to muscles being overstretched because of our pecs being tight!

To roll out your chest, a ball in a doorway is often most comfortable and easiest to control. 

Stand with the ball right inside that shoulder joint under your collarbone and press your chest into the ball in the doors edge. Using a doorway allows you to reach that same arm up in front of you as you hold and apply pressure. 

Reach your arm up overhead as you breathe and hold on the spot. You can also move your arm open to the side to stretch and relax. 

Then adjust the ball, working down toward your armpit or even toward your sternum.

BUT be careful as you move away from the meatier part of the muscle.

You do want to be gentle as you work along the pec toward your sternum.

You can spend 90% of your focus around that shoulder joint where you will even hit that pec minor! 

After foam rolling, you will want to include some stretching.

Especially if you are stretching prior to your workout, you want to include moves that will help you warm up and begin to mobilize those joints, working to improve your range of motion.

The next move we’ll look at is the Ankle Mobility And Groin Stretch.

This is a great move to start working on your ankle dorsiflexion of the ability to draw your toes up toward your shin.

Especially if you’ve worn heels for decades or been an endurance athlete, you don’t want to ignore this amazing ankle stretch! 

This is key if you want an efficient running gait or to be able to squat lower without hip or knee pain!

This move will also address your adductor flexibility and help you start to engage those glutes to stabilize your hips.

To do this stretch, set up half kneeling on the ground and move that front foot so it is in line with your back knee and facing perpendicular to that back leg, pointing out.

You want your knee to be in front of your ankle, although you can adjust the position based on your ankle mobility. 

Squeeze that front glute to pull the knee open and in line. Then shift your weight to drive that knee forward over that toe without letting your heel lift. Then press back. 

Do not rotate toward that leg as you shift laterally. 

If this is too much pressure, move your knee back to be in line with your ankle. 

Or if you can’t kneel, try standing instead while still focusing on that shift to drive the knee past your toe. 

Move #5: Bench Hip Stretch

Lower back, hip and knee pain is something so many of us will experience in life and it is often due to hip flexor tightness and a lack of glute activation. 

This hip flexor stretch allows you to focus on activating your glutes to stretch your hips while addressing each side independently. 

And by lying on the bench, you help yourself avoid arching your lower back to compensate instead of actually stretching out and mobilizing those hips! 

If you don’t have a bench you can do this off a couch, coffee table or even your bed!

To do this stretch, lie back on a bench with the bottom of your butt right at the edge and one leg hanging down toward the ground. This knee will be bent to about 90 degrees.

Bend the other knee and hug it in slightly toward your chest. 

Holding that knee in, tuck the other knee up toward your chest, then focus on engaging your glutes to drive that heel back down toward the ground as you extend the leg back down. Feel your butt even kind of lift you a bit on the bench as you extend that hip and feel the stretch.

Pause then tuck the knee back in and repeat.

Move #6: Active Foam Roller Star Stretch

A lack of thoracic mobility as we get older can lead to that humped back posture that non of us want. 

And it can also lead to neck, shoulder, upper back and even LOWER back aches and pains.

For instance, a lack of proper thoracic extension can lead to shoulder pain when overhead pressing or us even arching our lower backs to compensate and seek out mobility since we can’t properly extend our mid and upper backs!

This star stretch variation is a great way to really isolate and mobilize our thoracic spine as it is even easy to cheat in other spinal stretches and get mobility from other areas. 

To do this stretch, a roller works best although you can put a yoga block or even books to hold your knee on to help isolate your thoracic spine. 

Bend your hip to about 90 degrees and place your bent knee on the foam roller to the other side of your body. Pull your knee across your body and press your opposite hand down into your knee to help stabilize.

Put your other hand behind your head. Touch that elbow in front of your face, across your body. 

Then, pulling with your back, open that elbow up and open and down toward the ground, opening your chest up toward the ceiling.

Make sure you aren’t just flapping your arm but twisting through your spine. Exhale as you try to relax the back of your shoulder toward the ground then rotate closed and repeat.

Move slowly and really focus on your chest stretching as you engage your back to twist open. Don’t let your knee come up off the roller or block.

After you’ve done your stretching, you then want to focus on activation exercises to establish that mind-body connection and really engage those muscles to feel them working.

Move #7: Single Arm Scapular Push Ups

Scapular control is key if we want to avoid neck, shoulder, upper back and even elbow aches and pains.

It is also key if we want to lift more or achieve that first full pull up! 

And being able to truly isolate and control each shoulder blade is key, especially if we’ve had previous injuries that may make us compensate and end up overusing the other side.

This move will really help you focus on that scapular retraction with a very isolated exercise that takes out elbow flexion. 

To do this activation move, set up facing a wall and place one hand on the wall at about shoulder height.  Your arm will be straight and make sure you aren’t shrugging.

Then keeping your shoulders down and arm straight, but elbow not locked out, pinch your shoulder blade toward your spine.

Do not try to make the move bigger than it is and bend your elbows. 

Draw the shoulder blade toward the spine, then push the wall away to draw the shoulder blade back forward. 

Focus on this move being small and your upper back working. 

Move #7: Side Plank Clams

Core work is key. Most of us even seek out ways to include more. Because our core is the link between our upper and lower bodies, it is key we keep it strong to properly transfer force and react quickly in every day life. 

And moves like the side plank clam not only help us avoid spinal issues and back pain but also help improve our shoulder and hip stability.

This move will really target and activate your lats, obliques and glute medius.

To do this activation move, set up in a side plank position with your elbow under your shoulder and your knees bent and legs stacked. 

Turn your top foot down in front of your bottom foot. 

This internal rotation of your lower leg will help you better target that glute medius without your TFL taking over.

Then as you lift up into the side plank, open that top knee up toward the ceiling. Press your hips forward as you lift and feel your obliques also working to drive that bottom hip up. 

Make sure to engage your upper back to support your shoulder. 

Do not rotate open with this move, but almost try to stop the leg opening up wider with the side of your butt. Feel your bottom glute medius also working to lift you into the side plank. 

Then lower the top leg down as you come back close to the ground and repeat. You can fully lower down but try not to just slump out of the move but maintain some tension. 

To modify, you can put your elbow up on a stair or block for a slight incline.

Because the clam itself is an often misused move, I will below to a video with more tips to optimize this exercise, especially if you struggle to activate your glute medius!

Overrated Glute Move: https://youtu.be/6xx-H057YY4 

Move #9: Single Leg Reverse Hypers

So many of us struggle to properly engage our glutes, which results in lower back, hip and knee pain…not to mention even ankle issues and injures.

And often, because we aren’t able to engage our glutes optimally, we compensate and rely on our hamstrings. 

When our hamstrings start to take over, we can end up with hamstring pulls and strains not to mention perpetuate our back and knee pain.

That’s why moves like the reverse hyper, where we can isolate our glutes and learn to engage them FIRST, are key to include. And doing a single leg version helps you address both side independently. 

To do this activation move, lie face down on the ground and relax your chin or forehead into your hands. Bend one knee to about 90 degrees with the heel up toward the ceiling.

Drive that heel up as you press your pelvis down into the ground. Feel your glute lift your quad up as you hyperextend your hip. 

Do not arch your lower back or use it to lift and keep your hamstring relaxed, even relaxing your foot if needed. 

Focus on your glute lifting and then stopping the move. Pause at the top and lower down.

This isn’t a big move so don’t try to cheat and make it bigger. 

Because this move is deceptively challenging if your hamstrings want to compensate, I will link to a video below with more tips and common mistakes.

Underrated Glute Move: https://youtu.be/oiECA2118GI 

Bonus Tip:

Now….How can you include these 9 moves in a quick series?

Set a timer for 30 seconds and perform one round through the series. If you’re really focusing on doing this as a warm up, you may consider two rounds through the last 3 activation moves only.

SERIES:
30 seconds per side Peroneal Foam Rolling
30 seconds per side TFL Foam Rolling
30 seconds per side Chest Foam Rolling
30 seconds per side Ankle Mobility And Groin Stretch
30 seconds per side Bench Hip Stretch
30 seconds per side Active Foam Roller Star Stretch
30 seconds per side Side Plank Clams
30 seconds per side Single Arm Scapular Push Ups
30 seconds per side Single Leg Reverse Hypers

For more mobility moves and more on the full 3-part prehab process, check out this video with a full body fix next…

–> The Perfect Mobility Routine (FULL BODY)

 

How to do AB WHEEL Rollouts the Right Way (3 Tips!)

How to do AB WHEEL Rollouts the Right Way (3 Tips!)

by | Mar 20, 2023 | Blog, Core, Exercises, Functional Fitness

Want to work on that six pack and build a strong core? 

Then you need to include Ab Extensions or the Ab Wheel Roll Out exercise in your workout routine. 

Now if you’re thinking, “I don’t have an ab wheel, byeeee, I’ll share some great variations to use this move without that tool! Even one that requires no equipment at all!”

But first, this move is more advanced than we give it credit for. 

And all too often people include this move in hopes of targeting their abs only to end up with lower back aches and pains. 

That’s why in this video, I’ll show you how to correct these 3 common form mistakes and truly use this amazing move to target your abs while avoiding lower back aches and pains.

And bonus, I’ll share some great variations to include if you don’t have an ab wheel. 

Hey guys, it’s Cori from Redefining Strength where we help you train intentionally to get the best results as fast as possible!

When we include moves like the Ab Wheel Roll Out or Ab Extension, we want to make sure we fully benefit from this exercise.

If we don’t feel our abs working and only feel our lower backs, not only are we not building stronger abs but we are overloading our lower back which can ultimately result in injury. 

It’s important to make sure you aren’t making any form mistakes regardless of the tools you use to implement the Ab Extension into your routine.

But before we dive into the common form mistakes and how to fix them, let’s talk about why this exercise is so amazing and important to include in your routine. 

When performing the ab extension, you’ll reach your arms out overhead and move into an extended plank position off your knees. 

This extended position engages your abs as they work to prevent unwanted extension of your lower back.

However, this position can also lead to lower back overload if your anti-extension strength isn’t developed enough so it’s essential to build up that strength. 

The extended plank position is an effective way to target your rectus abdominis or lower abs while engaging your lats, pecs, and triceps in a pull-over movement. 

This is a great exercise that works on your core and upper body at the same time.

However there are common mistakes that can hinder your ability to engage your abs correctly. 

So, what are these mistakes and how can you avoid them?

The first mistake we make when doing the Ab Extension exercise is allowing our lower backs to arch.

This exercise is designed to strengthen your abs by preventing lower back extension.

If your lower back ends up arching, your abs aren’t working as effectively as they should. 

In other words, the move is doing the opposite of what you want it to do.

To fix this issue, focus on setting up with a posterior pelvic tilt and maintaining it throughout the movement.

When setting up, concentrate on tucking your hips under and up slightly towards your ribs. 

You should feel your lower back rounding as you tuck your ribs slightly down towards your pelvis. 

This movement engages not only your abs, but also your glute max.

Once you’re in the posterior pelvic tilt position, reach out overhead. 

You want to roll out only as far as you can while maintaining the posterior pelvic tilt.

This may mean starting with a shorter range of motion than you’re used to, but don’t let your ego get in the way. 

As you stay in control and maintain the tilt throughout the extension and pull back in, you can gradually increase the range of motion. 

However, don’t be afraid to reduce the range of motion if you need to in order to maintain proper core control while you build strength.

The second mistake people often make when doing the Ab Extension exercise is sitting their butt back first. 

This tends to happen because they don’t have the strength to pull back in and protect their back.

However, this ultimately takes the emphasis off of your abs and even upper body and instead places it on flexing and extending more at the knees and hips. 

While this may help avoid feeling it in your lower back, it isn’t benefiting your abs.

To fix this mistake, it’s important to focus on engaging your glutes with the posterior pelvic tilt as you set up. 

You can give that extra glute squeeze as you begin to roll the wheel back in from the fully extended position. 

That extra focus on the glute engagement as you pull to roll back in will help you avoid sitting back up and even better help you brace your core to protect your back.

It’s also key with this you focus on initiating that movement back in with your upper body instead of your lower body.

And just like with learning to engage using the posterior pelvic tilt, it may be helpful to limit the range of motion to start, even placing a wall in front of you to help you control the range of motion you can work through.

The third mistake that people often make when doing the Ab Extension exercise is not engaging their lats. 

Many people aren’t focused on what’s actually moving the wheel and instead mimic the movement without concentrating on the muscles that should be powering it. 

While the abs work to stabilize and prevent extension of the spine, it’s important not to forget about the lats that power the movement.

The Ab Extension exercise is essentially a plank with a pull-over, and just like the pull-over, you should feel your lats, triceps, and even pecs working. 

To ensure that you move as one unit after fully extending out to come back up into the plank position, focus on pushing down into the ground and pulling back on the wheel with your lats. 

This lat engagement creates tension through your thoracolumbar fascia into your glutes to support your core and helps activate your abs to avoid extension as you come back up.

If you want to execute this move like a pro, extending all the way out and coming back up in one fluid movement, focus on reaching through your lats to pull yourself back up.

If you’re struggling to focus on your lats engaging, consider doing a single-arm variation to start with sliders. This allows you to reach out on each side independently and then focus on your lat pulling your hand back under your shoulder.

While there are already a few ways to modify the Ab Extension exercise, such as limiting the range of motion or doing a single-arm variation, there are other tools you can use if you don’t have an ab wheel or power wheel.

Three tools that can be used are sliders (or towels), a stability ball, or a suspension trainer. 

Using different tools not only adds variety to your workout but can also create instability or resistance in a new way.

Sliders are great for learning how to create tension down into the ground as you power that pull back. 

They can also help you learn to better activate your lats with less instability side to side or movement from the wheel.

Additionally, you can easily do a single-arm variation with sliders. 

Stability balls can add more instability to the exercise and even allow you to progress into a full plank position off of your forearms. 

This variation is helpful for those with wrist issues. 

Suspension trainers are another great option, allowing you to modify the exercise by shortening the straps so you aren’t as close to the ground while adding more instability to the move because each strap wants to move on its own. 

Ultimately, every tool can help tweak moves to fit your needs and goals, allowing you to implement this amazing extended plank variation without having a wheel.

Bonus Tip:

If you don’t have any of the tools mentioned and still want to experience the benefits of the extended plank position, there’s one bonus option you can try a long lever plank.

Although this variation removes some of the upper body strength demands of the ab wheel variation, it’s still an effective way to engage your lats while working your abs to avoid spinal extension and even engage your quads more.

To perform the long lever plank, start in a high plank or even one from your forearms, then simply walk your feet back to extend out before walking back in.

While extending out, focus on pulling with your lats and avoid letting your hips sag. 

This variation is a great option if you don’t have any of the tools mentioned earlier or if you’re looking to switch up your workout routine.

It’s important to remember that there’s always a way to modify moves to fit our needs and goals. Rather than just mimicking a movement pattern, we should focus on what we truly feel working to benefit from the exercise.

Being intentional with our training is key, and the quality of our movements can help us see better results faster.

If you’re looking to achieve that defined six-pack diet is key so make sure to check out this video with a full day of eating to help you lose fat.

–> Meal Plan To Lose Stubborn Belly Fat

 

How To Build Strength At Any Age (4 TIPS!)

How To Build Strength At Any Age (4 TIPS!)

by | Mar 6, 2023 | Blog, Exercises, Functional Fitness

Being strong can mean so many different things. And our strength goals change as we get older. Our priorities can shift.

But if you’re looking for the best way to build strength as you get older so you can move, feel and look your best then this video and the 3 tips I’ll go over are key. 

At the end of the video, I’ll also share one of my favorite ways of loading down moves to improve your stability, balance and core strength!

Hey guys it’s Cori from Redefining Strength where we help you feel, look and move your best at any and every age.

While we may want to increase our deadlift weights, learn to rep out those pull ups or master specific movements, building strength as we get older is also about maintaining our mobility and being able to conquer any challenges life throws at us. 

We want to be able to vacation and hike, kayak, paddle board or enjoy the activities we love. 

We want to avoid aches and pains and feel and move our best while also looking fabulous.

That’s why I wanted to share the best way to build strength at any age and 3 tips to help you improve your workouts.

At the end of the video I’ll also talk about an underutilized way of increasing the resistance you use on moves to improve your stability, balance and core strength! 

When we’re working to build strength, often we get focused on lifting heavier. Or doing a harder variation.

But we have to remember that strength comes from the ability to recruit the correct muscles at the correct times in the correct order to the correct extent. 

You can lift more because you’re able to recruit muscles faster and more efficiently.

It’s why if you want to build strength at any age, you can’t ignore the importance of improving your mind-body connection. 

And especially as we get older, often we see our balance decline and reactions slow because our mind-body connection isn’t as strong.

It’s why we need to be intentional with our training and focus on what we feel working. 

It’s why it is key, during our workouts, we constantly ask ourselves, “What do I feel working?”

Because what we feel involved in the movement is what is benefiting from the exercise.

If you perform a deadlift and only feel your lower back, you won’t see the results from that hip hinge movement that you want. 

You may even end up with lower back aches and pains.

It’s why you need to constantly assess what muscles are powering the movements to modify the exercises, change your cues and form or even try a different variation until you can make sure you’re recruiting the correct muscles.

Because no matter how amazing the move supposedly is, you won’t get the benefits and strengthen the muscles you want to strengthen if you don’t feel them working.

Strength isn’t built by performing an exercise while mimicking proper form – it’s built by using the correct muscles to do the movement. 

If you focus on improving your mind-body connection so you can feel the correct muscles working, you’ll ultimately get stronger and be able to lift more and tackle those harder exercise variations while putting yourself at less risk for injury!

As you focus on what you feel working during exercises, earning those harder variations as you go, you want to dial in your training implementing these tips…. 

Tip #1: Focus on unilateral moves. 

Unilateral or one sided moves can be awkward.

They can be uncomfortable.

They can make us feel off balance and force us to use lighter weights than we could lift with a bilateral or two-sided variation. 

But they truly are essential if we want to stay functionally strong as we get older.

They help improve our balance, stability and core strength.

Unilateral moves also isolate each side to help us correct imbalances to be able to lift more while avoiding future injury. 

While ideally we’d never be injured the simple fact is that often, as we get older, injuries and aches and pains tend to add up.

Because of these previous injuries, and just the fact that in everyday life we tend to have a dominant side we favor, we often have strength imbalances between both sides.

Including unilateral moves can not only help us correct these imbalances, but they can prevent our stronger side from taking over and working harder.

This can lead to us ultimately seeing gains even in those bilateral lifts because each side is pulling its weight!

So include variations like the single arm bench press or a single leg squat to bench even. 

They will challenge your body in new ways to improve your mind-body connection and help you build that functional strength you need to take on any challenge that comes your way as you get older!

They can even help you improve your mobility by allowing you to truly strengthen through a full range of motion! 

Tip #2: Move in every direction. 

Staying functionally strong and mobile means moving in every direction. We need to learn how to control all of the joint actions our body can perform. 

That’s why it is key we include anti-rotational but also rotational moves. 

It’s also why it is key we include pushing, pulling, hinging and squatting movements that address the different planes of motion. 

For example, consider the lunge.

So often we just lunge forward or backward. 

We progress the move by adding loads or by increasing the range of motion. 

But there are so many other angles we can lunge in to improve our hip and knee stability, not to mention target different muscles to different extents.

The side lunge is a great way to target your glutes and adductors more.

The curtsy lunge can be a great lunge variation to work your glutes more. 

While the front angled lunge can be a great way to target your quads and adductors to a greater extent. 

And lunging in all of these different directions can help you keep your legs strong and knees and hips healthy.

If you do have previous knee issues, you can do many of these lunges still by lunging shorter or by reducing active knee flexion as you do the other mobility work you need. 

But moving in every direction to strengthen muscles using all of the joint actions they control is so key to staying strong as we get older!

Tip #3: Focus on compound movements, especially ones that challenge your coordination.

As we get older we tend to want to shy away from uncomfortable and more complicated movements.

But challenging our coordination keeps not only our body but also our mind strong.

So including compound and hybrid movements that challenge our coordination improves our mind-body connection to help us build strength. 

I’ve had many clients get frustrated by the bodyweight sit thru. It’s an awkward movement pattern many of us haven’t done before. 

But by learning to control this rotational move, they improve their rotational core strength as well as their shoulder and hip stability.

And by learning to perform this new movement pattern, they improve their ability to recruit muscles quickly in a new way. 

The more we are able to call on whatever muscles we need whenever we need them the stronger we will be. And the more able to tackle new challenges and avoid falls and injury.

So that climber push up or deadlift to row exercise you’ve been avoiding, stop avoiding it. 

You may have to modify. You may have to reset or correct yourself. But by conquering this new challenge you’ll ultimately build strength. 

Progression doesn’t just come through adding loads.

The challenge of new movement patterns and combinations pays off! 

The final tip, and a great way to add loads and build functional strength while creating instability and an anti-rotational core challenge is with offset weights or offset loading.

With offset loading you will use a weight that has a heavier load on one side. 

This may mean using two dumbbells of different weights or even a barbell loaded unevenly. 

You will want to start light with this as it is deceptively hard.

But you will use the uneven load to challenge your body to fight against wanting to rotate or lean because of the difference in loads.

This is super key as often, in every day life, we are carrying awkward objects or things that are a different weight on each side. 

And with this offset loading, remember you can even change the loading placement.

Often we get very used to just loading in one way, like with dumbbells held down by our sides.

But you can also hold dumbbells up at your shoulders or even front load with kettlebells. 

So include not only uneven loads to challenge your stability and strength but also vary up your loading placement to target and include even different muscles in your basic exercises.

Building strength, especially as we get older, is about focusing on that mind-body connection, addressing imbalances to improve our balance and stability while challenging our body to not only lift heavier but move in every direction.

Using these 3 tips you can improve your strength gains from your workouts at any age.

And if you’re looking to not only increase your strength but also build muscle as you get older, check out my How to Build Muscle At Any Age (7 TIPS!) next!

–> How to Build Muscle At Any Age (7 TIPS!)

 

8 Best Exercises For Stronger Legs (You’re Not Doing)

8 Best Exercises For Stronger Legs (You’re Not Doing)

by | Feb 27, 2023 | Blog, Butt, Exercises, Functional Fitness

Looking for some amazing leg exercises to take your training to the next level? 

Then you’ll love these 8 lower body exercises I’ll share in this video!

These moves take those fundamental movements and add a little twist to the basics to help you progress through not just adding loads but also different types of tension, different loading placements, different bases of support and even different ranges of motion. 

There are so many ways to vary moves to match our specific needs and goals. With these tweaks you can even impact how much you are using specific muscles involved.

And it’s key we find different ways to progress, especially the longer we’ve been training! 

Hey guys, it’s Cori from Redefining Strength where we help you feel, look and move your best at any and every age.

While we are never above the basics, and should always return to them, we can make little tweaks to movements to keep our training fresh and interesting while creating progression in new and different ways. 

Especially the longer we’ve been training, the more we have to explore different options to create that progression and drive muscle growth.

These movement variations can also be fun as we get older to not just beat our bodies up by trying to force heavier loads or even to help us when we’ve hit a stickpoint with the weights we can move during a specific movement.

That’s why I wanted to share 8 amazing lower body exercises that create progression in different ways!

Move #1: Cable Step Up 

Step ups are a great unilateral leg exercise to help you strengthen each side independently to correct imbalances.

And while they work your entire leg, you can make them more glute intensive by changing how you load them down. 

By using a cable anchored down low to apply resistance to the movement, you can emphasize the resistance on the drive up, helping you to even better activate that glute on your working side. 

Hold a cable in one hand on the same side as the foot you’ve put on the bench. Focus on that push through that foot on the bench to drive up to standing as if a string was pulling you up by your head. 

That focus on the drive with the resistance of the cable will make you feel that glute working even more!

To modify this move, lower the bench or box. 

To make it even more glute intensive, use a higher box and even start on top only lowering down till your toe grazes the ground! 

Move #2: Staggered Stance Squat 

Squats are an important movement pattern to train. The more you learn to control that squatting movement, the more you can keep your knees and hips healthy and happy!

The Staggered Stance Squat variation puts an emphasis on each side independently without creating as much instability as a full single leg or pistol squat. 

Because your feet are staggered with your back foot back at the instep of your front foot and the heel raised, you are making one side work harder while also reducing the impact that your ankle mobility can have on your squat depth. 

Limited ankle dorsiflexion, or the ability to draw our toes up toward our shins, can lead to us not being able to squat as deep AND even putting more stress and strain on our knees as all of our weight shifts forward during a squat.

So this variation may be the tweak you need!

Just make sure you are lifting the heel of the foot staggered back and focusing your weight on that fully planted leg.

Do not stagger the foot too far back though and turn this into more of a lunge. 

You can progress this move by adding weights, even making it more core intensive by holding a dumbbell or kettlebell for a goblet squat, or you can modify this move by limiting the range of motion and sitting down to a bench or box.

Move #3: Double Banded Hip Thrusters

Hip Thrusters are a must-do move if you want to build strong glutes. 

But the barbell can be difficult to work with at times. 

And sometimes you want a variation more meant to be that accessory exercises after your lift to create that pump and burn while targeting your glute medius more.

That’s the beauty of the double banded hip thrusters. 

Not only will this move work your glute max, but the mini band around your legs will also really target your glute medius to improve your hip stability. 

The band over your hips, which is easiest to anchor off of j-hooks in a rig or squat rack, applies even more resistance as well at the top of the movement when your glutes are the strongest. 

Just make sure you really drive out against the mini band as you drive up against the resistance band. You want to fully extend your hips, while maintaining a posterior pelvic tilt to better engage your glutes and prevent yourself from arching your lower back and compensating.

Move #4: Deficit Split Squat 

Changing up the range of motion of a movement can impact the benefit we get from it. 

We can limit the range of motion to spend more time under tension or we can increase the range of motion to increase the challenge while also helping to improve our mobility and stability.

With the Deficit Split Squat, you are increasing the range of motion to help you strengthen your quads, hamstrings and glutes, but also improve your hip flexibility and mobility.

This is also a great way to vary up the Bulgarian Split Squat or Balance Lunge we often turn to, putting the emphasis on lifting up that front foot to increase the range of motion we move through. 

Just make sure you actually lower all the way down using that full range of motion. 

If you lift your front foot up but do not lunge any deeper, you aren’t getting the extra benefit of the range of motion. 

To advance this move, you can not only increase the height of what you’re standing on but also add loads.

And if you are just starting out, you can actually LIMIT the range of motion of the split squat as well to learn to control it by placing a block under your knee to help you learn to control the range of motion you have currently. 

Move #5: Landmine Band Deadlift

Deadlifts, or a hip hinge of some form, should be included in almost everyone’s workout routine at some point.

While deadlifts so often get demonized for causing lower back pain, learning to control the hip hinge properly can actually help you AVOID lower back issues as you get older. 

They are an amazing exercise to build that posterior chain and strengthen your glutes and hamstrings.

You can further target these muscles, and even force yourself to slow down the movement, while progressing it, by using two types of resistance – both bands and a barbell – like in the Landmine Band Deadlift. 

The fixed anchor of the barbell can also be helpful as it prevents the weights from drifting forward and away from your body like they can in a traditional deadlift which is also what can lead to lower back overload.

The band applies more tension at the top of the deadlift to work the glutes even more and forces you to slow down the eccentric portion of the movement, or the lowering down of the deadlift to really work those hamstrings. 

This is a great variation to improve your muscle hypertrophy without you trying to force a heavier load you aren’t yet ready to include.

And if you don’t have a landmine, you implement two types of resistances using dumbbells instead! 

Move #6: Bench Supported Single Leg Deadlift

While many of us don’t like the awkwardness of balance moves, like the single leg deadlift, especially because we can’t use as heavy a weight, they are key to include.

Working on that mind-body connection to improve our balance is key to help us avoid injury as we get older. And unilateral moves also help us correct imbalances and improve our core stability. 

However, if you are finding you’re not yet ready for the full balance challenge of the single leg deadlift, or you want to mix up your unilateral deadlift work while using heavier loads, you can do a bench supported variation.

This variation takes out some of the stability demands which may allow you to even better activate the hamstring of the standing leg. 

With this move, you will put your knee of your lifted leg back on a bench. You can then press down into this knee slightly as you hinge over, pushing your butt back. But you want to focus on really creating that tension through that standing leg. 

Press that standing foot down firmly into the ground and push the ground away as you drive back up to standing. If you add weights, lower the weights back toward your instep to protect your lower back and really help yourself sit your butt back as you hinge over. 

Move #7: Band Lean Backs

While this move may not be right for you if you have knee issues limiting your ability to knee or control knee flexion, this move is often demonized by those with knee pain when it can actually be a key component of rehab for some.

Because you’re also working your quads while in hip extension, this is also a great way to target the rectus femoris more than during a normal leg extension movement. 

And the band creates a great way to progress the basic bodyweight lean back and applies resistance in a different way than just holding a dumbbell up at your chest does. 

The band forces you to really control the eccentric portion of the move, or the lean back, and then applies more resistance on your quads as you drive back up to kneeling tall as the band stretches.

It makes your quads really work through the full range of motion!

The band can also be used to modify the movement if you face the anchor point as it will add assistance to help you control the lean back. 

Just really make sure you are moving at your knees to lean back and not just arching your lower back. 

Even focus on that glute engagement through the movement to keep your hips extended.

And if you really can’t kneel, you can still do quad flexes lying on a bench to get the benefits of a hip extended position to target that rectus femoris. 

Move #8: Airborne Lunge

Even without weights or equipment we can create workouts that challenge us.

One great way to do this is by creating less of a base of support and more instability in a movement. 

With the Airborne Lunge you are creating that instability by using only a single leg for support to balance and even making the basic lunge more challenging because of the range of motion you can perform with this movement.

This lunge can be a great way to build up toward that full pistol squat while targeting your glutes a bit more because it is more of a hip hinge movement.

When you do this exercise, you will hinge at the hips as you bend your knees to drop that back knee to touch the ground. You do not want to touch that back foot down. Just lightly touch your knee. Make sure your front heel stays down as you touch the ground. 

You can then make this move even more challenging by changing up the tempo and including a slower lower down or even a pause at the bottom.

To modify it, you can hold onto something in front of you or even place a block beneath your back knee to limit the range of motion you have to control to start! 

Every move we include should have a purpose and be based on our needs and goals. There is no one right exercise. No one best move.

There are so many ways to create variations that fit our needs and goals! 

And if you are focusing on building muscle, without gaining fat, check out…

–> Can You Lose Fat AND Build Muscle At The SAME Time?

7 Secrets Of A 92 year Old Fitness Trainer (Be Strong at ANY Age)

7 Secrets Of A 92 year Old Fitness Trainer (Be Strong at ANY Age)

by | Feb 12, 2023 | Blog, Diet, Exercises, Functional Fitness

Blaming your age for not being able to lose weight, gain muscle or simply move better?

It’s not your age holding you back – it’s your belief in your own abilities. 

Whether you believe you can or you can’t, you’re right.

At any age, we can make a change and see better results.

Don’t believe me?

In this video I’m going to share 7 secrets to feeling, looking and moving your best based on this 92 year old fitness trainer – Takishima Mika. 

Hey guys it’s Cori from Redefining Strength where we help you feel, look and move your best at any and every age.

I already know what some of you are thinking, “Well she was always in shape,”

“She doesn’t have the health issues I have.”

“She doesn’t have the stress I have.”

And there is always someone who has it easier out there. But we need to focus on controlling what we can control.

That’s why I want to share these 7 secrets that trainer Takishima used to go from overweight and out of shape at 65, never having joined a gym before, to becoming a certified trainer for the first time EVER at the age of 87. 

Because if you don’t CHOOSE to make a change, no matter what life has thrown your way, you will never see the results you want!

Secret #1: Believe at any age you can make a change.

Takishima was 65 and overweight when she decided it was time to make a change. 

She wasn’t a former gym rat or athlete. 

She just realized that if she wanted to feel and move better, she had to embrace doing the uncomfortable and make those habit changes.

She could easily have found reasons not to make changes, blaming her age for her weight gain.

But instead she realized that only she had the power to make a change for herself.

At any age, we can choose to start something new. 

Will it be uncomfortable?

100% yes.

But it will also be EMPOWERING.There is no better feeling than overcoming obstacles and showing ourselves what we can do! 

Secret #2: Move every day – Use it or lose it!

Often as we get older, we start avoiding moves. 

We feel more out of shape. Aches and pains start adding up. 

So we end up moving less and cutting out so many of the movements that we actually NEED to be doing if we want to move better – even BLAMING them for causing our pain.

But our body was meant to move.

And if we don’t use that full range of motion, we lose it. 

It’s why Takishima moves every single day.

And not only does she work out, she finds ways to stay active around those sessions, even doing little things as she watches TV. 

She includes not only strength and cardio but also that mobility work.

Seeing the gym as that time to learn to control movement patterns we need to move well in every day life is key!

It’s that perfect time to work on our balance, stability and mobility so we can take on any challenges we want and move well till our final day on this earth! 

Secret #3: Focus on intentionality with your training.

Do not write a movement off. Squats aren’t bad for your knees.

Deadlifts aren’t bad for your back.

Moves aren’t evil or bad.

They just need to be implemented correctly based on our needs and goals!

Not every move is right for every person in the same variation. 

You need to be intentional with your training, which is why Takishima focus on those basics consistently.

Always work on that foundation.

Address those aches and pains and be conscious of what you feel working. Don’t just go through the motions or rush through your workouts. 

Our workouts are “practice” for moving better in every day life. 

And we have to remember, practice doesn’t make perfect if your practice isn’t perfect.

Focus on correcting compensations and imbalances in the gym so you can move well in every day life. 

Regress to progress to build up stronger so you are practicing those proper movement patterns to move well during daily life!

Secret #4: Embrace the 80/20 rule.

We get good at what we consistently do.

Yet so often we sabotage our own consistency because we try to hit some “ideal” or perfection with our diet that truly isn’t sustainable or enjoyable for US.

We try to force ourselves to do 100% instead of realizing that 80% is good enough to see results and maintain the habits LONG TERM.

Stop white knuckling your way through changes only to default back into old habits because you can’t keep suffering through restricting the foods you love. 

Embrace the 80/20 rule focusing on whole natural foods 80% of the time while including those foods you simply enjoy 20% of the time. 

Because, let’s face it, the more we feel we can’t have something, often the more we want it.

Restriction can create that obsession.

It’s why realizing you should be able to include things you want if you want them is key. 

This CHOICE makes it so much easier to create true changes.

While Takishima follows a diet rich in protein and whole natural foods with lots of fruits and veggies, she enjoys her wine and cake.

It’s all about realizing our unique balance to build a lifestyle we can truly maintain over time. 

Secret #5: Meet yourself where you are at.

You may not be where you want to be, but taking ownership of where you are currently is the key to moving forward.

The best results happen by meeting ourselves where we are at to make changes. 

So stop saying you can’t because of your injuries or hormones or age.

These are merely factors we need to account for when designing the best plan for US. 

Because there is always a way to move forward from where you are at.

Don’t try to force some ideal workout routine on yourself training 6 days a week if you aren’t even doing 1. 

Don’t try to force some restrictive clean eating plan on yourself where you have to cook elaborate recipes if you’re eating out for every meal. 

Don’t try to do burpees if you can’t walk 10 steps without getting out of breath or hurting something. 

Design based on YOUR current needs and goals.

Stop saying you’re doomed because you’re not.

One size doesn’t fit all.

What Takishima started doing isn’t the same training she is doing now. Over time she’s progressed moves and earned those harder variations while adjusting her nutrition based on what makes her feel best!

Secret #6: Never stop learning.

Life is truly one continual learning lesson. 

And the more we embrace that there is always more to learn and improve, the more we can keep growing and the better the results we will see. 

When we just say we can’t do something because of age, we’ve stopped learning and that is a surefire way to become a heck of a lot older way faster.

We keep our brain and body young by constantly testing our limits and learning new things. 

Question even the beliefs you hold about yourself.

Seek to even prove yourself WRONG.

Because when we are wrong, that means there is room for growth and improvement.

If Takishima didn’t seek to keep learning and challenging herself, she wouldn’t be a trainer at 92. 

She even seeks to continue her education daily through exploration of new topics.

Seek to learn new moves. Test your boundaries. Challenge yourself.

This is what creates growth and keeps us younger!

Secret #7: Implement a pre-bed routine.

Most of us know how important sleep really is to our recovery and health, but it is a hard thing to change or control.

So often we slightly overlook it as we make other lifestyle changes. 

But one way to help you get more sleep and more importantly even improve the QUALITY of your sleep is to implement a pre-bed routine. 

This consistent routine is a signal that you’re getting ready for bed and can help you relax to improve the quality of your sleep.

Consider doing a short mobility routine before bed. 

The deep breathing and relaxation of the routine can help you mental and physically unwind so you aren’t stressed after a long day.

Takishima does a few stretches to help her loosen up after the day and prepare for bed. 

This habit improves the quality of her sleep and even can be great preparation for movement the next day! 

A little extra mobility work before bed not only can help you relax but it can help you recover better between sessions, which is key as we get older!

Remember that everything seems impossible until we prove it possible. Don’t doom yourself with doubt before you’ve even tried!

Test your limits.

Embrace being comfortable being uncomfortable.

Challenge yourself to really see just how much more you can achieve!

For more tips to help you move, look and feel your best, check out my 5 best Exercises for LONGEVITY (And Overall Health!) video next.

–> CLICK HERE TO CHECK IT OUT