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      • If you want to set your body up for long term success, now may be the time to add in a stretch session to your wellness goals.Get Moving Again with a Stretch SessionJanuary 22, 2021
      • The Benefits of Resistance Bands Over Free WeightsThe Benefits of Resistance Bands Over Free WeightsJanuary 14, 2021
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Get Moving Again with a Stretch Session

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If you want to set your body up for long term success, now may be the time to add in a stretch session to your wellness goals.

Why adding a weekly Stretch Session will help you get moving again.

If you feel like the last year of makeshift home offices, lack of gym time, and more Netflix & chill has led to the loss of strength, mobility, and flexibility, you are not alone. Poor posture can develop from spending long sitting sessions, especially from a workstation that’s not set up for proper ergonomics. Muscles can lose range of motion when they are not engaged in movement.

In fact, muscles can become chronically tense and contracted due to improper body mechanics, which leads to diminished strength and function. Without movement, your muscles can become tight and even shorten so that when you’re ready to move your body, it’s harder to extend because the muscles have become weak. Stretching can help restore muscle balance by counteracting sustained postures, interrupting repetitive movements.

Get Back On Track!

If you’ve recently recommitted to getting back on track, you might feel discouraged by your lack of range of motion due to muscle shortening, and the same movement you used to do (hiking, biking, running, rowing) might even seem foreign to your body.

If you want to set your body up for long term success, now may be the time to add in a stretch session to your wellness goals. Not only is it a great way to get your body moving again, it also increases spatial awareness (also called proprioception), which sparks muscle receptors that help improve balance and movement. When you feel better about how your body moves, you may be more inclined to keep going. In fact, regular stretching improves overall function by ensuring that the body can respond to added activity.

The best time to add a stretch session into your routine is after you’ve completed another exercise activity and your muscles are warm. Even if you’re just getting started again and your activity is taking a short walk around your block, a stretch session at the end can help your body begin to improve muscular function.

 

Get Started! 

 

Grab a SMART Mat.

SMART 6mm Mat with Direct Print Exercises

Our 6 mm SMART Mat makes any surface ready for your session. There is just enough padding for your knees, bottom, and other areas of your body to feel protected from the hard ground. The non-slip pad is easy to transport anywhere and can even be used to create a workout space outside. Plus, it creates an instant clean area for your workout regardless of where you are.

The other benefit to our SMART Mat is that if you need inspiration for your workout, you can simply follow the 14 stretch or 14 core exercises printed directly on our self-guided product.

 

If you’re looking for a longer session, try this!

7 Stretch Exercises to Get You Moving Again

Select two or three of your favorite songs. Follow the below sequence of stretches completing each one for about 30 seconds for about a 10-minute stretch session. These stretches are a good mix of upper and lower body mobility work.

STANDING CHEST OPENER

Grasp hands behind your back and ease them down toward your bottom while pulling your shoulders back and down.

STANDING TRICEP STRETCH (RIGHT & LEFT) 

Lift one arm up with your elbow facing the ceiling and your hand reaching down your back.

WIDE HINDI SQUAT TO FORWARD FOLD 

With feet wider than hips, toes pointed slightly out, lower bottom toward ground keeping your tailbone tucked in. Hands can be in prayer position or anchored to your inner knee. Hold at your bottom threshold, and then tip your body so your head goes toward the ground and bottom goes into the air. Move slowly back and forth between these two moves.

WIDE LEG Posterior Stretch 

With legs wide, ease hands toward the floor and hold.

WIDE LEG Posterior Stretch with a Spinal Twist (RIGHT & LEFT)

From the above position, lift one arm toward the ceiling while the other stays close to the floor, aligning from top to bottom. If you have mobility in your neck, gaze toward your upper hand.

FROG

Start in child’s pose and then turn your feet out and lift your upper body onto your elbows. Hold this position for the full 30 seconds, or if it’s too intense, hold for 5 seconds and then release to all fours and repeat.

HIP FLEXOR WITH A SIDE “C” REACH (RIGHT & LEFT) 

On your knees, put your right leg forward and stretch into the front of your hip on the left leg. Raise your left arm so your hand is above your shoulder. Take the right arm out to the right side, and then bring it up toward the ceiling while at the same time reaching your left arm toward your right side. Repeat.

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Check Out Our Favorite Posts

  • Get Moving Again with a Stretch Session
  • The Benefits of Resistance Bands Over Free Weights
  • Why using the SMART Core Wheel Will Get You Functionally Fit in 2021
  • Smart Straps Body Weight Training are the All-in-One Workout
  • Plan Your Wellness Goals for 2021

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Learn about the latest fitness tips and products from our Fitness Experts!

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Recently Viewed Products

  • Smart Deluxe Cable Kit

    Smart Deluxe Cable Kit

    $89.99
    Add to cart
  • Smart Mobility & Recovery Training Bundle

    Smart Mobility & Recovery Training Bundle

    $259.99
    Add to cart
  • Smart Resistance Wall Gym

    $59.00 – $1,799.00
    Select options
  • Smart Resistance Cable Caddy

    $249.00 – $699.00
    Select options

Filed Under: Functional Fitness, Stretching

The Benefits of Resistance Bands Over Free Weights

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The Benefits of Resistance Bands Over Free Weights

Resistance bands are a must have in your home gym, although many people are still using the traditional free weights like dumbbells, kettlebells, and barbells. There are some big advantages to resistance bands over free weights, but first what are resistance bands?

Resistance bands can mean several different products depending who you talk to, including Fitness Cables, Sleeved Tubing, Strength bands (looped bands), and Mini Flat Bands. One thing in common with all these resistance training tools is they are inexpensive and effective tools for men and women to build whole body strength through functional exercises.

With so many options, it can be difficult to decide what equipment you need for an effective resistance workout.  We’ve created the Smart Resistance Training Bundle to keep the guess work out of your fitness routine! The Smart Resistance Training Bundle includes 3 Fitness Cables, 1 pair of Smart Quick Flip Triple Pocket Handles, 1 Smart Deluxe Door Anchor, and the Smart Resistance Training Drawstring Bag to keep it all together.  This training bundle will give you the versatility to train from 20lbs to 120lbs!

What are the Big Advantages of Resistance Bands Over Free Weights at Home?

There are several advantages to using resistance equipment like the Smart Resistance Training Bundle over traditional free weights at home. The two big advantages of resistance bands are space required and continuous resistance.

Resistance equipment is extremely portable and compact. Whether you travel often, or your home gym is actually your living room, you will be much happier with the amount of space required to store resistance equipment. No need for 5 pairs of dumbbells when you can match fitness cables with our Smart Quick Flip Triple Pocket handles. They will allow you to achieve the same amount of difficulty as traditional free weights.

The other big advantage of resistance equipment when exercising at home is training your muscles with continuous resistance. This gives your muscles a greater challenge per exercise, resulting in better outcomes then doing the same exercise with traditional weight training equipment.

How do Resistance Bands Deliver Better Results than Free Weights?

The point of maximum resistance is different for resistance bands compared to traditional free weights. The point of maximum resistance is where your muscle does the most work. Traditional weight training works against gravity, your point of maximum resistance is where the movement peaks against gravity, which isn’t necessarily the ideal peak for that movement. Meanwhile the point of maximum resistance for resistance bands is where the band is fully stretched, which is typically at the peak of the movement.

This continual resistance of resistance bands challenges muscles throughout the entire movement instead of just at the peak point against gravity.

Another big difference between resistance training and traditional weight training is in resistance training there is no momentum. When working against gravity the initial start to the movement is very difficult and can results in the need to create momentum to start the lift. The use of momentum reduces the work required to complete the exercise.

When using resistance equipment, you are not able to gain momentum like you can with free weights, the continual resistance is provided through the entire movement. So, resistance training is often safer to use during quick and large range exercises such as wood chops.

How to Safely and Effectively Use Resistance Bands:

    • Adjust the resistance by changing where you hold the tubing.
    • Anchor firmly to its fixation point.
    • Start with lighter resistance for new exercises. Increase resistance once you have perfect technique.
    • Keep the wrist in a strong functional position – a firm grip around the handle with the wrist slightly extended.
Learn More about Why Strength Training is Important here!

Resistance Training Workout

Smart Fitness Cables with Quick Flip Triple Pocket Handles allow you to easily switch the cables between exercises to get the resistance you desire.

Try these SMART Upper Body Resistance Exercises to start your resistance training program:

  • Front Raise
  • One Arm Row
  • Should Press
  • Bicep Curl

Start with lower resistance then what you use with free weights and complete 2 set of 8 reps.  Too easy? Increase resistance and do a third set!

If you love Pinterest as much as we do, follow us here and pin this workout.

Self guided Upper Body Resistance Workout

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Check Out Our Favorite Posts

  • Get Moving Again with a Stretch Session
  • The Benefits of Resistance Bands Over Free Weights
  • Why using the SMART Core Wheel Will Get You Functionally Fit in 2021
  • Smart Straps Body Weight Training are the All-in-One Workout
  • Plan Your Wellness Goals for 2021

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Learn about the latest fitness tips and products from our Fitness Experts!

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Learn about the latest fitness tips and products from our Fitness Experts!

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Recently Viewed Products

  • Smart Deluxe Cable Kit

    Smart Deluxe Cable Kit

    $89.99
    Add to cart
  • Smart Mobility & Recovery Training Bundle

    Smart Mobility & Recovery Training Bundle

    $259.99
    Add to cart
  • Smart Resistance Wall Gym

    $59.00 – $1,799.00
    Select options
  • Smart Resistance Cable Caddy

    $249.00 – $699.00
    Select options

Filed Under: Functional Fitness

Why using the SMART Core Wheel Will Get You Functionally Fit in 2021

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core wheel

This is the year to be the fittest “you” yet, and we have the perfect training companion to get you strong from the inside out; the SMART Core Wheel.

When it comes to training your midsection, there are a lot of things you can do. But if you’re looking for something different, we challenge you to try the SMART Core Wheel. Not only will adding this new training stimulus keep things fun, you can expect to expose your core to next-level fitness right out of the box. 

In fact, get one for yourself AND your fitness friend and introduce a #abchallenge to your 2021 fitness routine and #2021goals.

Why it’s different

First of all, don’t underestimate this fitness tool. It’s no gimmick; it really does go above and beyond the typical ab training. Your body will tell you from the first roll out that it’s working.

The everyday functions of your midsection include twisting, flexing, bracing, and extending. The purpose of building core strength is to help make these movement patterns better while reducing the chance of injury. Crunches, oblique twists, and planks are all excellent ab workout choices, but you may miss out on helping your body reach high or far if you don’t integrate extension work into your routine. Starter extension moves include inchworms, superman reaches, and long lever planks, but if you’re looking for the game-changer in core strength, the instability that comes with rolling your torso out on a wheel will take you to the next level.

The SMART Core Wheel works by forcing your body to function in synchronized control as your whole chain of muscles from your hip flexors and up toward your shoulders has to labor together to stay in form.

Starting a routine with the SMART Core Wheel

Even if you are pretty fit, you’ll find that the core wheel will offer you some fantastic challenges to your body. To prevent injury, you’ll want to practice building core strength with your body weight.

1. First, build a base of core strength.

Build these non-core wheel moves into your workout routine to be more successful with your core wheel progression.

  • Plank Holds
  • Inchworms
  • Bird Dogs
  • Plank up-downs
  • Low plank mountain climbers 

2. Add a few SMART Core Wheel Exercises

Next, add a core wheel segment to your ab training regimen. The key to success is to work this tool into your routine in a progressive format. Start with the beginner moves, and don’t be discouraged if you can only do a handful.

It takes quite a bit of control and strength, from both your core and your entire body working in sync, to correctly use the tool. 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. 

Try these moves first: Beginner Core Wheel

Here are some exercises to try right out of the box. Perfecting these moves first will boost your form (and confidence!) to get the basics down before you move on to more challenging moves.

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). Avoid putting too much stress on your shoulders, wrists, elbows, and back. 

PLANK HOLD: Place your hands on the pedals and position them directly below your shoulders. Your feet should be hip-width apart. Lift to a plank hold 

KNEE ROLL-IN: Start in a plank hold (see move 1). Drop your knees to the floor and roll the core wheel back toward your body. Roll out again until your hands are under your shoulders and lift back to plank hold. Repeat.

KNEE ROLL-OUT: Start in kneeling position. Roll the wheel away from your body as far as you can go while keeping your abs braced, your back free from strain. As you get more experienced with the core wheel, you will be able to reach your arms all the way out, and your body hover directly above the floor. 

3. Next, add a few more SMART Core Wheel Exercises

Before you know it, your muscles will become stronger and learn to work together, and you’ll be adding to your rep count in no time. When you’re ready, move to the intermediate and advanced moves. Even if you want to jump right into the intermediate and advanced moves on the core wheel, you’ll have better success if you master the form in the beginner moves. It will improve your control when the weight shifts in the wheel. 

Plank Hold Tap Outs

Place your hands on the pedals and position them directly below your shoulders. Feet should be hip-width apart. Lift to a plank hold. Keeping your hips from dipping down, tap one foot out past hip-width and return, and repeat with the other foot. As you’re building strength, return to the knees for a break.

Filed Under: Functional Fitness

Smart Straps Body Weight Training are the All-in-One Workout

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Take body weight training to a whole new level with Smart Straps! This all-in-one functional fitness training system allows you to train smarter by recruiting more muscles for stabilization. Try performing a Bridge with your feet in the Smart Straps cuffs and you’ll instantly feel what we mean. Hello glutes and hamstrings!

Three Reasons to Try Body Weight Training using our SMART Straps

  1. Amplified your regular body weight exercises
  2. Accommodates people of all fitness levels –from novices to elite athletes
  3. Easy to use and completely portable so you can take your workout anywhere!

Amplified your regular body weight exercises

Smart Straps are used in 4 basic ways: (1) Pulling, (2) Pressing, (3) Feet in Cuffs Facing Down (Prone), and (4) Feet in Cuffs Facing Up (Supine).

The versatility of these 4 basic movements allows to increase the challenge of any body weight exercise. Don’t be fooled by the simple appearance of a strap-based body weight training system. This amplified version of your regular body weight moves can make for an incredibly challenging workout. Notice how much more you need to engage your core to maintain stability when performing exercises with Smart Straps!

Accommodates people of all fitness levels –from novices to elite athletes

On top of recruiting more muscles, Smart Straps are easy to modify to your fitness levels!  You are in control of the range of motion, and you can easily modify the work up or down based on your training level.

Simply adjust the angle you are preforming the exercise to increase to decrease the amount of body weight you are working against!  For example, when preforming a Push Up on your Smart Straps if the exercise is too difficult, move your feet closer to the Smart Straps.  If the push ups are too easy, move your feet further away!

Smart Straps are easy to use and completely portable

Just like all Prism Fitness Smart products, the Smart Straps have exercises printed directly on the surface, so you are never left wondering “what to do.”

Smart Straps are Easy to Anchor and Adjust!

Each Smart Strap has a door anchor so you can loop and secure the strap around a bar (e.g., chin up bar). Use the straps at home or while traveling by closing the anchors in a sturdy door. Be sure to set up so the door opens away from you.

How to Hang Smart Straps from a Door

How to Hang Smart Straps from a Bar

Once anchored, adjust the length of the straps to best suit your proportions and the exercise. You can also adjust the anchor width to make exercises more or less challenging.

Adjustable straps let you easily cater to your own proportions and exercise needs. You can also change the width to make exercises more or less challenging. Set them wider for greater stability or narrower to make exercises more difficult.

How to Adjust Smart Strap Length

If you want to provide extra challenge for the core muscles, use the Strap Connector to join both straps together. Rather than securing each individual strap to a bar or door, simply wrap the connector around a sturdy object like playground equipment, strong tree branch, or a chin up bar. Without the stability of the individual strap anchor, you need to engage the core even more to maintain control during each exercise.

Add Smart Straps to your home gym to take functional fitness to new heights! This simple body weight training system takes versatility to a whole new level! Create a circuit of upper body, lower body, and cardio for a well-rounded workout session.

Smart Straps Body Weight Training Workout

CORE & UPPER BODY WEIGHT TRAINING EXERCISES WITH SMART STRAPS

  • 60-degree Pullup
  • 60-degree Pushup
  • Forward Arm Raise
  • Pike-up
  • Knee Tucks
  • L-Sit (Butt tuck)
  • Pull Up
  • Chest Fly

LOWER BODY WEIGHT TRAINING EXERCISES WITH SMART STRAPS

  • Bridge
  • Single Leg Squat
  • Hamstring Curls
  • Skater Lunge

CARDIO BODY WEIGHT TRAINING EXERCISES WITH SMART STRAPS

Perform with correct form as quickly as possible

  • Jump Rope
  • Jumping Jacks
  • Smart Medicine Ball Squat with Overhead Press
  • Backward Stepping Lunges
  • High Knees
  • Agility Ladders
  • Jump Squats

Create a HIIT (High Intensity Interval Training) workout by alternating high intensity work with rest or active recovery.

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Check Out Our Favorite Posts

  • Get Moving Again with a Stretch Session
  • The Benefits of Resistance Bands Over Free Weights
  • Why using the SMART Core Wheel Will Get You Functionally Fit in 2021
  • Smart Straps Body Weight Training are the All-in-One Workout
  • Plan Your Wellness Goals for 2021

Join Our Prism Fitness Smart Community!

Learn about the latest fitness tips and products from our Fitness Experts!

Sign Me Up!

Join Our Prism Fitness Smart Community!

Learn about the latest fitness tips and products from our Fitness Experts!

Sign Me Up!

Recently Viewed Products

  • Smart Deluxe Cable Kit

    Smart Deluxe Cable Kit

    $89.99
    Add to cart
  • Smart Mobility & Recovery Training Bundle

    Smart Mobility & Recovery Training Bundle

    $259.99
    Add to cart
  • Smart Resistance Wall Gym

    $59.00 – $1,799.00
    Select options
  • Smart Resistance Cable Caddy

    $249.00 – $699.00
    Select options

Filed Under: Bodyweight Training, Functional Fitness, High Intensity Interval Training, Workouts Tagged With: at-home workout, body weight training, Functional Fitness, functional fitness training, Smart Straps, Suspension Training, workout

Plan Your Wellness Goals for 2021

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Womanusing Smart Recovery Foam Roller

Put your Christmas Money Toward Your Wellness Goals for 2021

Many of us are ready to put 2020 in the rear-view mirror and plan out a fresh start for 2021. For a lot of people, wellness routines were up-ended this year, and the whole state of the world led to stress leaking into their lives. Without the gym life infrastructure to add to your wellness goals, you may have to be more proactive in your intentions. With a focus on a few areas, you can set yourself up for success.

Wellness Goals for Self Care

Self-care is not an indulgent luxury as many mistakenly think, but rather a conscious action that is taken to promote physical, social, mental, spiritual, and emotional wellness. It is essential for building resilience toward stressors that life throws your way. When you take time to care for your mind and body, you will be better equipped to live your best life. A great way to achieve wellness goals around self care is to put a reminder in your phone to accomplish it as often as your target goal, that may be once a day or once a week!

Here are a few self-care activities to add to your wellness goals this year that will help boost your healthy lifestyle.

Foam Rolling

Solid foam rollers contour to the body and provide mild compression to the area. Foam rollers release tightness and discomfort caused by sitting, poor posture sustaining the demands of a long day.

Try these moves in the last 15 minutes before bed to relieve stress-related trigger points, which will help you catch your zzz’s better every night.

  1. SPINE ROLL RELEASE
  2. MID/UPPER BACK RELEASE
  3. LOWER BACK RELEASE

Product featured: SMART Recovery Foam Roller

Yoga and Stretching

There are many types of or yoga-inspired or stretching move sequences you can do that have real physical benefits to your wellness. Give yourself time to develop the skill of the poses and exercises, and have the patience to see the benefits unfold as you incorporate these self-care moves into your routine.

Product featured: SMART Mat 6 mm

Get Strong

Let’s face it; when we feel better, we do better. And when we’re physically strong, we are more able to be mentally tough as well. A focus on strength training can help you in numerous ways.

  • Increased muscle mass
  • Stronger bones
  • Joint flexibility
  • Weight control
  • Balance
  • Sharpens your thinking skills

For strength training ideas to help you be your best in 2021, read more here:

Strength Training Without Weights

Why Strength Training is Important

Your Wellness Goals SMART STRENGTH Toolbox:

  • Fitness Cables
  • SMART Quick Flip Handles
  • SMART Strength Bands
  • Mini Flat Bands
  • SMART Medicine Balls
  • Weighted SMART Stick
 

Build a Consistent Home Routine

No one will argue that there’s been a lot of changes to daily life this year across the board. All this change makes it hard to keep at a routine, much less start a new one. It’s time to order up that 2021 planning journal and write up a new routine for yourself. With gyms and public spaces being limited or closed, this may mean it’s time to develop a better at-home plan.

The first step is to carve out a time in your schedule to plan to be consistent vs. just dabbling in exercise when you are feeling it (let’s face it, that’s the hard part). Remember to give yourself a little flexibility here because schedules can and will change.

First, identify the types of exercises that you are interested in. Purchase any equipment that you’ll need to work toward that goal, so it doesn’t become a roadblock. Next, write up a few routines for yourself to get yourself going.

Here are a few ideas:

Build a Workout Routine with Self-Guided Products

3 SMART Bootcamp Workouts

 

To stay on track, try using the SMART method for planning. Make your goals: specific, measurable, attainable, relevant, and time-bound.

smart goal setting

Make Your Wellness Goals a Family Affair 

The changes of 2020 have been pretty broad sweeping and affected nearly everyone in some way. Many families are tackling virtual home school for the first time this year. Balancing some physical activity with all the screen time and trying to come up with suitable ways to replace gym class can be a challenge.

For the first time, many families are giving group workouts a try. They are discovering ways to make at-home workouts fun and using this time to engage in active play as a way to connect and spend time together.

People also realize that stocking up their home gym doesn’t necessarily mean investing in large pieces of equipment but rather selecting a well-curated functional fitness collection. The key is to have multiple options of the same product or take time building partner routines that share equipment.

Here are a Wellness few ideas:

Fun is Essential to Long-Term Fitness Success

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Check Out Our Favorite Posts

  • Get Moving Again with a Stretch Session
  • The Benefits of Resistance Bands Over Free Weights
  • Why using the SMART Core Wheel Will Get You Functionally Fit in 2021
  • Smart Straps Body Weight Training are the All-in-One Workout
  • Plan Your Wellness Goals for 2021

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Read More from Our Fitness Experts!

If you want to set your body up for long term success, now may be the time to add in a stretch session to your wellness goals.

Get Moving Again with a Stretch Session

Why adding a weekly Stretch Session will help you get moving again. If you feel like the last year of makeshift home offices, lack of gym time, and more Netflix & chill has led to the loss of strength, mobility, and flexibility, you are not alone. Poor posture can develop from spending long sitting sessions, [...]

Read more
The Benefits of Resistance Bands Over Free Weights

The Benefits of Resistance Bands Over Free Weights

Resistance bands are a must have in your home gym, although many people are still using the traditional free weights like dumbbells, kettlebells, and barbells. There are some big advantages to resistance bands over free weights, but first what are resistance bands? Resistance bands can mean several different products depending who you talk to, including [...]

Read more
Core Wheel

Why using the SMART Core Wheel Will Get You Functionally Fit in 2021

This is the year to be the fittest “you” yet, and we have the perfect training companion to get you strong from the inside out; the SMART Core Wheel. When it comes to training your midsection, there are a lot of things you can do. But if you’re looking for something different, we challenge you […]

Read more

Filed Under: Functional Fitness Tagged With: at-home workout, fitness goall, Functional Fitness, Home Gym, new year goals, SMART Goals, wellness, wellness goals

Get to the Core of Your Fitness Routine

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The Facts About Your Core and Abs 

Many people still cling to the outdated idea that the goal of an ab or core workout is to have a flat belly or a “six-pack” when the real point of working your mid-section is to enhance movement of the rest of your body while preventing injury. Once you adjust your expectations from an aesthetic goal to a functional fitness goal, you’ll start to recognize how much more your body can accomplish when your core muscles are strong.

Some of the frustration comes from misinformation. Much to the chagrin of the industry, the terms ABS and CORE are not interchangeable. Abs refer to only the abdominal muscles, while the core muscles are actually a complex series of muscles, going well beyond the musculature that people typically train.

The first step is to identify the muscles of the core. The major muscles of the core include the pelvic floor muscles, transverses abdominis, multifidus, internal and external obliques, rectus abdominis, erector spinae, and diaphragm, and the minor core muscles include the latissimus dorsi, gluteus maximus, and trapezius.

When it Comes to Your Core, It’s All About that Base

Having a strong core is all about stability. The goal is to prevent unwanted motion, and that comes from having a solid base.

Core strength is not only helpful with sports or exercise, but it is essential for everyday health and well-being. A strong base of core muscles protects the spine, can reduce back pain, improves movement patterns, and enhances posture, balance, and stability.

Your overall fitness plan should ideally include exercises that can strengthen your entire range of abdominal muscles. In order to design a safe and effective workout regimen, you should focus on executing proper alignment on the individual exercises.

Doing the exercises properly may take some time, so allow yourself to operate on a progression from a modified version to the full range adjusted to your body and fitness level.

Smart Core Strength Training Bundle

Because having a strong core is so vital to functional fitness, we pulled together a bundle of products that will help you put together workout routines for days so you’ll never get bored or wonder what to do again.

Bundle Includes:

 (1) Smart Straps Body Weight Training System

 (1) Smart Core Ab Wheel with Mat

 (1) Smart Medicine Ball, 8lb (Green)

All of these products are from our self-guided collection, which means they come with exercises printed directly on the equipment.

 

Here are a few exercises to start working your core!

 

Weighted Reverse Crunch with SMART Medicine Ball

Lie on your back with your hands at your side with your feet lifted off the floor, knees bent. Hold the SMART medicine ball between your feet by squeezing your ankles into the ball. Next, raise your hips toward your rib cage while lifting your tailbone off the floor. Hold, lower down, then repeat. Try 10-20 repetitions. Tip: Try to use your hands only as a stabilizer vs. a lever so you can rely on them less.

Side Planks with SMART STRAPS Bodyweight Training System

Adjust the SMART STRAPS so the hand at mid-calf length.  Insert both feet into the preformed cuffs. Ease into a suspended plank position with your shoulders in line with your hands and proper spine alignment. Roll onto your right side so that your right elbow is directly under your right shoulder. To improve balance success, place your top leg in front of your bottom leg. Next, raise your top arm toward the ceiling so that it runs in line with your bottom arm. Hold for 15-30 seconds and switch sides. This exercise is especially great for engaging your obliques.

Here are three CORE WHEEL Workouts to get you started!

  1. SMART Core Wheel Knee Rollouts with Opposite Knee Plank Mountain Climbers
  2. Plank Hold on SMART Core Wheel with Feisty Floor Sprints
  3. Round the World Pike Ups with the SMART Core Wheel

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