Prism Fitness Group

Functional Fitness Equipment

Advanced Core Wheel: How to do Pike Ups.

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Featured Move: Pike Ups

Featured Product: SMART Core Wheel

Maximize body control as you aim to do each move as many times as you can while in good form. Work to increase the maximum range as you improve. This advanced move will challenge your upper body strength as well as your core.

STEP 1:

Strap your feet into each side of the core wheel and position yourself in high plank position with your hands under your shoulders. Align yourbody from head to toe.

STEP 2:

Keeping your body in alignment, slowly roll the wheel toward your handsas you lift your bottom in the air.

Step 3:

Keep rolling the wheel toward your hands until your body is in an inverted “V” position. Slowly return the wheel back to starting position as you lower your body back toward the floor.

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 SELF-GUIDED FITNESS

The SMART CORE WHEEL

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The Smart Core Wheel delivers the best core workout for the entire core (not just abs!) with one tool. Strap your feet or grip the handles for a great core-focused workout.

  • Includes mat for added comfort for hands or knees
  • 6 Exercises are printed directly on the mat for easy reference
  • Combined handle and foot pedal
  • Adjustable velcro straps to securely fasten feet to the pedals (either facing up or facing down)
  • Easily switch between hand and feet exercises
  • Handles fold down for easy transport and upright storage (patent pending)

What the experts say:

You will find out pretty quick that the core wheel will offer you some amazing challenges to your core strength, even if you are pretty fit. Work up to the advanced moves by slowly perfecting the basic and intermediate exercises, and having a good base of core strength

CLICK HERE FOR A PRINTABLE VERSION!

BEGINNER CORE WHEEL: SEATED KNEE TUCKS

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Featured Move: Seated Knee Tucks

Featured Product: SMART Core Wheel

Seated knee tucks are a great beginner core wheel exercise. This move allows the user to get comfortable with balancing the weight and motion of the wheel as it rolls out and in.

STEP 1:

Strap your feet into each side of the core wheel and lower to your back. Start by pulling your knees up and slide the wheel on the floor toward
your bottom.

STEP 2:

Keeping your upper body still, slowly roll the core wheel away from your bottom until your legs are extended. Slowly return to upward knee position and then repeat.

Step 3:

Once you master the seated knee tucks, add a leg lift for increased work. While your knees are in the up position, slowly raise your legs to the ceiling. At the top of the move, lift your pelvis slightly off the ground using your abdominal muscles. Return the wheel to the floor, and repeat step 2.

 SELF-GUIDED FITNESS

The SMART CORE WHEEL

The Smart Core Wheel delivers the best core workout for the entire core (not just abs!) with one tool. Strap your feet or grip the handles for a great core-focused workout.

  • Includes mat for added comfort for hands or knees
  • 6 Exercises are printed directly on the mat for easy reference
  • Combined handle and foot pedal
  • Adjustable velcro straps to securely fasten feet to the pedals (either facing up or facing down)
  • Easily switch between hand and feet exercises
  • Handles fold down for easy transport and upright storage (patent pending)

What the experts say:

To achieve core wheel success, start by mastering the beginner’s moves. Knowing how to control the wheel and being able to feel comfortable balancing the weight and motion is key.

CLICK HERE FOR A PRINTABLE VERSION!

Your next-level core challenge is here.

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The Core Wheel.

At first glance, you might think the core wheel looks pretty innocent. I mean, if you are doing V-ups, dragon flags, and weighted crunches and your core is solid, you may think you have your ab workout locked down. So the questions is…

Does it work?

Spoiler alert: core wheels work. Wowzas, do they work.

In fact, one study at California State University discovered that muscle activity was notably higher in participants that were performing exercises with a core wheel when compared to traditional ab exercises.

Core wheels are a great combination of isometric and dynamic exercise making it the real deal when it comes to functional fitness. It’s not only a perfect tool for abdominal training but an extremely effective tool in the overall development of your midsection and upper body.

How does it work?

The true power of the core wheel lies in its simplicity. The basic premise is that you start on your knees or standing, grab the handles with your hands, and set the wheel on the ground. Next, you roll forward until your body is fully extended, then roll back to the starting position. Additionally, because our core wheel also comes with foot straps, there are a whole host of exercises that you can do with your hands on the floor, feet strapped to the pedals, and use the wheel to roll your feet back and forth. 

You may not think that this tool will give you a tough workout from a distance, but don’t dismiss it just yet. You will see from the first roll that it is working.

The core wheel rollout exercises engage your entire mid-section, and when working altogether, these muscles act like a corset pulling everything in. The core wheel actively recruits your stabilizer muscles to keep you from falling over –internal obliques, external obliques, and transverse abdominis. Rolling the wheel fires up your rectus abdominis. Your upper body even gets in on the action by engaging the erector spinae (muscles along your spine) and latissimus dorsi (broad muscles on both sides of your back), as well as your deltoids (shoulders), chest, biceps, and triceps.

But the real key here is all about synchronized control. The whole chain of muscles from your hip flexors and up toward your shoulders has to work together to stay in form with no breaks in the chain.

The Importance of Core Strength

It could be argued that your core muscles are the most important muscle group in the body. These muscles stabilize and support all your movements, and normal, everyday life requires almost constant use.

Your core muscles wrap around your spine making it easier to maintain posture. Weak core muscles encourage slumping, which tips your body forward and throws you off balance. Proper posture is essential to balance: stand up straight, and you center your weight over your feet.

Your core includes more than just your abdominals; it’s a category of muscle groups in your trunk and pelvis, including lower back, hips, and glutes.

Form Matters!

Remember, it takes a lot of control and strength, from both your core and your entire body, to use the tool correctly. Proper form will help you from straining your lower back or putting too much stress on your joints. It’s always better to do one good move in proper form than ten moves in poor form.

Be sure to keep your spine neutral, chin tucked, and brace your abs.  Your goal should be to avoid arching your lower back as you roll out. If you feel this happening, reduce your range of motion (shorten the roll).  

But it’s SO hard! Where do I start?

You’ll find out pretty quick that the core wheel will offer you some amazing challenges to your core strength, even if you are pretty fit. The key to start is to have your bases covered when it comes to core strength. First, practice building core strength with your body weight.

Try these:

  • Plank Holds
  • Inchworms
  • Alternating arm/leg plank holds
  • Plank walks
  • Low plank mountain climbers

Next, you can add a core wheel segment to your ab training regimen. Set yourself up for success by working this tool into your workout in a progressive format. Start with the beginner moves, and don’t be discouraged if you can only do a handful. Remember, form counts!

Soon, your muscles will become stronger and learn to work together, and you’ll be able to add rep counts. When you’re ready, move to the intermediate and advanced moves.

Watch for us to roll out (pun intended!) video segments for our #WORKOUTWEDNESDAYS on how to build a progressive core wheel workout!

Plan An ACTIVE ADVENTURE On Your Next Vacation.

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Adventure Awaits!

Vacation is usually associated with getting in a little more down time in an otherwise hectic schedule, but it doesn’t have to mean you have to get away from your active lifestyle altogether. In fact, as adventure tourism continues to grow, the trend is to mix rest and relaxation with something a little more active.

Research your destination

Exploring the outdoors in your travel destination is a great way to learn more about the area and create your own adventure. It could even be a chance to explore a new interest or hobby and could end up taking you to places or experiencing things you never thought possible. Pinpoint a few activities you’d like to try and do your research before you arrive. Map out a general itinerary around the dates of your stay and make sure the activities you’d like to try fit in that schedule. For example, check on park and trail closings, or hours of operations if you plan to rent gear or work with a local outfitter. Remember, always keep the limitations of you and your travel companions in mind. If a hike requires more mountaineering than your group can handle, skip it and choose your adventure accordingly.

Choose an Activity

Hike – Are you headed toward the mountains? A hike with an elevation climb can offer an amazing workout and some sweet views along the way. Cresting the summit is a huge payoff and can be a nice highlight to your adventure. Be sure to pack lots of water and take the park signage seriously (stay on the trail, watch for wildlife).

Bike – Research the trails in your destination and then make sure you can rent appropriate bikes for your chosen trail if you don’t plan to bring your own. Having the right kind of bike suited for the trail is key to making sure your adventure will go as expected. Of course, if you are looking for a leisure ride, many communities (especially near the beach) will rent beach cruisers. It can be an excellent way to be active while taking in the scenery.

City Destinations – Many urban areas are easily walkable and provide so much to see and do up and down the blocks. Look at architecture, roam around museums or even window shop. It can be a great way to get to know the town you are visiting a little better.

Yoga or Travel Tabata – Bringing your workout to the beach or mountains can be an exhilarating change of pace. Preplan a few moves before you get there so you can dive right in.

Pack light, but don’t forget the essentials

You can easily throw an agility ladder, and bands in your travel bag and come up with workouts for days! If you’re planning on mixing it up quite a bit, check out our new product The Smart Trainer Bag. Inside you’ll find everything you need for a comprehensive workout on-the-go. And, if you’re traveling, the size meets most airline standards for a carryon. WIN!

Our SMART Trainer bag features Self-Guided products with exercise ideas printed directly on the products in case you need a little inspiration for creating a workout routine on the fly.

Includes:

•    (1) 6lb Smart Medicine Ball

•    (1) 6mm Smart Exercise Mat

•    (1) Smart Guard Sleeved Tubing 4ft. Light

•    (1) Smart Guard Sleeved Tubing 4ft. Medium

•    (1) Heavy Mini Flat Band (Blue)

•    (1) Medium Mini Flat Band (Green)

•    (1) Light Mini Flat Band (Yellow)

•    (1) Smart Speed Jump Ropes

•    (1) Smart Straps Bodyweight Trainer

•    (1) Smart Core Wheel

•    (1) Smart Modular Agility Ladder

•    (1) Duffle Bag with Smart Trainer Logo

How To Do a Hip Bridge Roll- Out on the Smart Stability Ball

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Featured Move: Hip Bridge Roll Out on the Smart Stability Ball

Featured Product: Smart Stability Ball

The hip bridge rollout is a great workout for the hamstrings, abs, glutes, and lower back. If you have a job where you are sitting or driving for long periods of time, your posterior chain muscles can get weaker, while the hip flexors have a tendency shorten, making them feel tight. This can lead to poor posture and slouching. An exercise such as the hip bridge rollout helps target and strengthen your glutes and lower back muscles, helping to keep your posture upright in either a standing or sitting position.

What the experts say:

This exercise is a great alternative for those who have a hard time with squats because of hip or knee pain.

CLICK HERE FOR A PRINTABLE VERSION!

WATCH THE VIDEO HERE!

STEP 1:

Start with your back flat on the ground, arms to the side, neck long, and put your heels firmly into the stability ball. Pushing through the heels, raise your hips off the floor and hold.  

STEP 2:

Keeping your upper body still, slowly straighten your legs while keeping your hips lifted and your body aligned.

Step 3:

Keep your hips lifted and slowly roll the ball toward your torso using your feet. Repeat. When finished with your set, slowly return to the ground from this position.  

 SELF-GUIDED FITNESS

The SMART Stability Ball:

The Smart Stability Balls are self-guided for users at all fitness levels. They feature 13 exercises that are printed on the ball for easy reference.

Three sizes available, each are burst-resistant (PVC construction) and includes a pump.

Three sizes available, each are burst-resistant (PVC construction) and includes a pump.

How To Do a Knee to Elbow Plank on the Stability Ball

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Featured Move: Knee to Elbow Plank on the Stability Ball

Featured Product: Smart Stability Ball

The stability ball is not just for core work…it’s a great tool to build strength! Try a plank hold or add an alternating knee to elbow for an increased challenge.

What the experts say:

Don’t be afraid of a little wobble. It’s just your body adjusting to stay in the work.

CLICK HERE FOR A PRINTABLE VERSION!

STEP 1:

Start in a plank position with your elbows on the stability ball directly under your shoulders. Beginners can start with their knees on the ground. As you gain strength, the starting position will be on your toes. Align your body from head to toe bracing your core.

STEP 2:

Move one knee toward the outer portion of your elbow as you keep the other foot on the floor. Be prepared to steady yourself on the ball as your weight shifts. Maintain spinal alignment.

Step 3:

Keeping your body balanced on the stability ball, steadily push your foot back toward your other foot.  

Step 4:

Extend your foot all the way so that it is parallel with the ground while keeping your other foot on the ground and maintaining your upper body still on the ball. Return the leg to the floor and repeat with the other leg.

SELF-GUIDED FITNESS

The SMART Stability Ball:

The Smart Stability Balls are self-guided for users at all fitness levels. They feature 13 exercises that are printed on the ball for easy reference.

Three sizes available, each are burst-resistant (PVC construction) and includes a pump.

Watch the video here!

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