Gravity Fx Fitness

The glute bridge is a great way to add some protection for your low back and work your hips at the same time.  All you need for resistance is your own bodyweight – which can make this exercise more challenging, depending on your size.

The glutes are important both to sports performance, as well as providing stability to your pelvis and thus, your low back.  This simple progression can be used by most anyone.  Some people may make it to level three in a few weeks and others may take a few months or more, depending on your current strength.

My suggestion would be to add in single leg exercises like split squats, lunges, and step-ups if you are looking for increased fitness or sports performance, adding resistance as you get stronger.

If you are older and/or have had some back issues, take your time going through the progressions.  I have recently seen the basic two leg bridge done with a padded barbell across your hips for extra resistance.

If you have had back problems before I would suggest working through the three levels first, before considering adding weight to this exercise. Otherwise, holding a dumbbell or weight plate across your torso might work, too.

Get moving!

Brian Morgan

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If you are looking for a new challenge for your abs training, doing “ab rollouts” on a suspension trainer may be just what the doctor ordered.

Many people have been doing planks and different variations for their basic ab work and need something more advanced.  The abs wheel is a good choice, as it requires you to stabilize with your upper body, at the same time.

The old models have been largely replaced with one’s that have a bigger wheel.  Most people have to start on their knees to complete these exercises.

If you have a suspension trainer such as a TRX or bandit’s loops, you can use it to do ab rollouts, similar to the wheel.  Start with the straps in a higher position and then you can gradually lower them for more resistance.

In the low position, they will give you a great core training effect, besides the upper body stability work.  There is a reason gymnasts have great upper body development, even though they usually only train with their own bodyweight.

Don’t let your stomach sag as you go through the motion.  Of course, that should go without saying, as there is plenty of tension placed on your stomach.

You can also do pushups in the low position to work all the muscles above your waist at the same time.  If that’s not enough tension, pick one leg off the ground as you do your pushups – or wear a weight vest.

Obviously, this isn’t a beginner exercise, but this is one of the many ways you can train your midsection while using a suspension trainer.

Get moving!

Brian Morgan

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Suspension training is one of the hot, new exercise trends.  In fact, the TRX trainer was voted Best Total-Body Tool in Men’s Health article on best new fitness gear.

I tried it out at a fitness trade show in Chicago and its a good tool.  I recently purchased the Bandit’s Loops suspension trainer from Art of Strength, and I love it.

There are plenty of different exercises that can be done with these, all of which are great for core stability.  Instead of doing endless crunches, I prefer to train my abs and low back to work with my upper or lower body.

Besides being a more time efficient way to train, this really hits your abs with lots of intensity.  It also increases your total body coordination, making all your movements more efficient and making you more athletic.

I’ve had plenty of shoulder problems, in part because of poor posture.  Suspension trainers can help with your posture and build core stability, so you minimize the risk of back pain.  The rowing exercises are great for your upper and mid back.

Besides being important for your posture, strength in this area is extremely important to help prevent rotator cuff injuries.  I’m speaking from experience here, as I’ve done some damage to both of my shoulders in the past.

You can work on shoulder stability from the pushup position as well.  With the Bandit’s Loops you can add some spice to your pushups by working from different positions – either with your hands holding the loops or your feet in them, doing a “suspended” pushup.

These movements are similar to gymnastics training and will build decent strength just by doing bodyweight training.  Gymnasts have a very impressive amount of upper body strength compared to what they weigh.

The large loops make it easy to slip your feet into and you can adjust the straps quickly for the amount of resistance you want.  This makes it possible for those with minimal strength to exercise, as well as those who are already in decent shape.

A pretty versatile tool if you ask me.  I like the creative movements that are possible, besides the fact that I don’t have to spend extra time to work my abs.

If you train at home or outdoors, the loops are a great tool to use for bodyweight exercises.  Add some dumbbells, sandbags, or kettlebells for a fast, efficient workout.

Get moving!

Brian Morgan

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