Written by female personal trainer, London based, Justina Triasovaite.
WELCOME to my simple exercises beginners section. In this blog post I will demonstrate you easy way to work your booty at home. Working out at home is easy and it can really be fun too!
For this booty workout you need to have a training mat. Bare in mind you need to warm up before starting workout.
This can be your first booty workout if you are very new to the fitness world. No gym or special equipment needed as you can see here. Why not to try and give it a go even in front of TV every evening? In our busy life routine sometimes is very hard to squeeze in a trip to gym. More and more workouts are being done from the comfort of our homes. And that's exactly what I am showing you here.
These beginners exercises can be the perfect warm up before a heavy squatting session.
Here are the rules you need to follow:
FIRST RULE - With kickbacks is very important keeping your hips straight and tight - don't twist. SECOND RULE - With bridges make sure you squeeze your gluteus as much as you can during movements.
THIRD RULE - Make sure your back is not arched during both exercises
FOURTH RULE - Second exercise (bridge) has to be performed as continuos movement. Don't drop your bum on the floor after every rep.
EVERYWHERE: gym, park, at home, anywhere you like.
It's very simple exercises, so you cant really go very wrong. Start slowly, complete full range of movement, view the example video a few times until you will feel confident on how to perform this routine.
Wanna know what you should be eating? Contact me for personalised plans and advice.
You need to perform this exercise at least 4 times a weeks in order to SEE RESULTS in around 6 weeks.
Please leave me your comments below. What did you think of the exercise? What is easy enough for you? Is there anything else you would have wanted me to cover? What other exercises would you like me to teach you? I'm all ears! 🙂
https://www.webmd.com/fitness-exercise/ss/slideshow-build-a-better-butt
https://www.webmd.com/fitness-exercise/features/truth-about-toning-shoes#1
https://www.healthline.com/health/tight-glutes
https://www.wikihow.com/Get-Your-Legs-and-Butt-in-Shape
https://www.nhs.uk/live-well/exercise/10-minute-firm-butt-workout/
https://www.webmd.com/fitness-exercise/features/fitness-challenge-abs-and-glutes
https://blog.nasm.org/sports-medicine/piriformis-syndrome-stretches/
Written by female personal trainer, London based, Justina Triasovaite.
WELCOME to my simple exercises beginners section. In this blog post I'm going to present you simple but very effective exercise which you can perform with your baby.
Before performing this exercise you need to perform quick dynamic warm up (light jog, shoulders rotation,..)
New mums usually struggle to find time for anything else than looking after the little angels. To find time for gym or even home workout can be a real mission.
Why not try exercising with your baby? This amazing compound exercise includes two most important movements - squats and shoulder press.
You can contact me anytime for more exercises and training ideas.
Here are the rules you need to follow:
FIRST RULE - pick up your baby, hold her/him close to your chest
SECOND RULE - stand with legs bit wider then shoulders apart
THIRD RULE - squat as deep as you can and lift baby up whiles return up from squatting
FOURTH RULE - Squeeze your gluteus all the time, keep them as active as you can
EVERYWHERE: gym, park, at home, anywhere you like.
It can be really hard to perform this exercise 100% right first time. Take it slow, pay attention to the rules above. Most common mistake is not going low enough whiles squatting, try and improve your squating technique every time you do this exercise.
For any nutrition enquiries please contact me directly and visit my fb site for food ideas and much more www.facebook.com/justinatraining
You need to perform this exercise at least 3-5 times a week to see a visible results in 4 weeks.
Please leave me your comments below. What did you think of the exercise? What is easy enough for you? Is there anything else you would have wanted me to cover? What other exercises would you like me to teach you? I'm all ears! 🙂
Written by female personal trainer Justina Triasovaite.
WELCOME to my simple exercises beginners section. In this blog post I'm going to give everything what you need to know about lower back strengthening. This is very good for beginners because both demonstrated movements are very easy to complete.
For this exercise you need to have training mat or you can do it on the carpet. Bear in mind you MUST warm up before training.
Long hours sitting down in the office can cause serious lower back pain. You can avoid it by doing this two simple exercise. Great combination of superman and back hyper extensions will strengthen your lower back muscle with no risk of injury.
Remember, you can contact me anytime for more information about lower back pain management.
Here are the rules you need to follow:
FIRST RULE - Keep you core engaged while performing superman
SECOND RULE - Keep you head facing down
THIRD RULE - Contract your gluteus while performing back extensions
EVERYWHERE: gym, park, at home, anywhere you like.
Arching back
Arching neck
Not engaging core
Protein is essential for muscle building, so keep it up. However, every person is very individual. Please contact me directly for more information about nutrition.
You need to perform this exercise at leas 4 times a weeks in order to SEE RESULTS in around 6-8 weeks.
Please leave me your comments below. What did you think of the exercise? What is easy enough for you? Is there anything else you would have wanted me to cover? What other exercises would you like me to teach you? I'm all ears! 🙂
Written by female personal trainer Justina Triasovaite.
WELCOME to my simple exercises beginners section. In this blog post you will learn how to build strong shoulders with very simple movements (only three).This is very good for beginners because because there is very low risk of injury and very easy to complete.
For this bodybuilding exercise you need to have 2 dumbells or 2 bottles of water. You can be creative choosing your own weights. Bear in mind that the correct weight is very important (I explain how to choose your weight below).
This bodybuilding shoulder workout works free major deltoid muscles which are responsible for shoulders shape and your posture.
1) Challenge yourself whilst choosing weights
2) Start with weight where you can complete maximum 12 repetitions
3) Complete three full sets of 12 repetitions to start with
Here are the rules you need to follow:
Stand with your legs apart same width as that of your shoulders
Bend your knees slightly
Neutral spine and retracted shoulders
Head straight forward
EVERYWHERE: gym, park, at home, anywhere you like.
Trying to lift weights that are too heavy
Don't use both arms equally (for example, your right arm might be stronger)
Giving up too early!
Protein, protein, protein!
You need to perform this exercise at least twice a week for 6 weeks in order to SEE RESULTS.
Please leave me your comments below. What did you think of the exercise? What is easy enough for you? Is there anything else you would have wanted me to cover? What other exercises would you like me to teach you? I'm all ears! 🙂
Written by female personal trainer, London based, Justina Triasovaite.
In this beginners kettlebell workout exercise I'm going to show you how to work your full body only with one movement. This is very good for beginners because all you need is to know a few simple rules.
For this kettlebell exercise you need to concentrate. Bear in mind you need some gym experience or some sort of exercising experience for this type of training.
This kettlebell workout movement called "kettlebell swing" is the first first movement where you should learn before starting doing any other exercise with kettlebells. It works for your full body, starting from hamstrings followed by gluts, lower back, trapecious and deltoids.
So, as you can see, it covers the biggest muscles on your body which is essential to daily living.
Remember to warm up hips and shoulders before doing this exercise.
Here are the rules you need to follow:
FIRST RULE - Power comes from the hips.
SECOND RULE - No matter what, keep your legs straight!
THIRD RULE - Keep hinging through your hips.
EVERYWHERE: gym, park, at home, anywhere you like.
Swinging using lower back instead of hipsUsing shoulders to lift kettlebells instead of hipsUsing too low weight for your exercise
High protein intake and moderate carbohydrate intake will be the best mixture to achieve a healthy looking physique.
You need to perform this exercise at least twice a week for 15/20 minutes in order to SEE RESULTS in around 4 to 6 weeks time!
Please leave me your comments below. What did you think of the exercise? What is easy enough for you? Is there anything else you would have wanted me to cover? What other exercises would you like me to teach you? I'm all ears! 🙂