Having a strong core is one of the most important parts of being fit and healthy. Whether you're male, female, young, old, we all need to have a strong core to be able to function well in other movements and to thrive in daily life. It's more than just having a six-pack or a toned tummy, a strong core goes much deeper and so you'll need to spend time working on it. Here are some key exercises and movements that you should incorporate into your weekly training to make sure yours is on point.
This is a classic exercise that most of us have done at one point in our lives - whether voluntarily or not! The plank targets deep into the core and works all of the abdominal muscles, not just the superficial ones. Make sure you keep your shoulders over your elbows and suck your stomach inwards and upwards throughout the hold. Practice this move as often as you can and see if you can beat your previous time. To work your core even more, try this variation.
This movement is one of the biggest strength exercises you can do as it targets almost every muscle group in the body. As it is weighted, the added resistance works your core more than just do basic ab exercises and you'll feel a real difference. This exercise also works your back so you will get more benefits. Keep your back straight throughout the lift and keep your stomach locked in tight for best results.
This is a gym-based exercise which requires some resistance from a cable machine. If you don't have access to a gym, you can also do this exercise with a resistance band. Hold one handle with both hands and stand away from the machine. Lock your abs tight and twist away from the weights. Squeeze your stomach inwards and feel the burn!
As a cardio exercise, most people probably wouldn't consider this to work their core. As the weight swings up into the air, squeeze your abs and feel them working. Make sure you sit into a deep squat and keep your back straight.
This is another exercise that you probably wouldn't usually consider to be a core exercise. If you do your press ups properly, you should feel your core working throughout. Keep your head in line with your spine and don't look down at the floor. Suck your stomach upwards throughout the movement and drop as low as you can each time. Try not to let your legs and back raise up into the air and keep a smooth line.
Here at Sundried, we are passionate about two things: health and sustainability. Ethics are at the core of our brand and so we want to help you make small changes to increase your awareness about how you can be more sustainable and eco-friendly in your day-to-day life. Read on for tips on how to make your work day more sustainable and get healthier in the process!
Cycle or walk to work
Air pollution caused by commuters is on the rise and can be deadly; over 9,000 Londoners die every year as a result of breathing toxic air in the capital. However, 1 in 6 of these deaths could be prevented if everyone cycled or walked 20 minutes each day. Commuting by car causes a huge amount of pollution and is terrible for the environment. If you live within a reasonable distance of your office, try cycling or walking to work – even if it's just a couple of days a week.
Not only will cycling or walking to work help make your work day more eco-friendly, it'll be great for your health too. If you work in an office, the dangers of sitting all day are huge and so getting active in the morning and after work will contribute to improving your health greatly.
Drink from re-usable containers
Whether you're a coffee drinker or stick to water, your single-use containers are causing a huge amount of pollution. Single-use plastics are some of the most dangerous pollutants in the world and are contributing to the deaths of wildlife.
By switching to a reusable water bottle you could help save up to 156 single-use plastic bottles every year which is a big difference for one person. Imagine if everyone in your office followed suit? An office of 100 people would save 15,600 bottles! If coffee is more your thing, a reusable eco coffee cup will be just the ticket.
Take a packed lunch
When you stop to think about just how much plastic packaging is involved in a lunchtime meal deal from the local shop, you might be tempted to start packing your own lunch. This is an easy win for both making your work day more eco-friendly but also helping to improve your health and save you money.
British workers spend over £5 billion a year on shop-bought lunches and 28% of people say they buy lunch every day – at an average of £3.33 a time. That quickly adds up! If you were to bring a packed lunch every day you'd be saving around £67 a month which could go on all sorts of things – a gym membership, a personal trainer, a Sky TV package, or just to go into your all-important savings pot.
By bringing your own packed lunch you'd be saving not only money but the environment too, as the single-use plastic used to contain your lunch would be saved. Invest in sturdy Tupperware containers which you can reuse and make yourself a delicious, satisfying lunch that you know is healthy and full of nothing but goodness.
The CrossFit Open is the first qualifying event for athletes to compete in order to secure their spot at the Crossfit Games. For more information about CrossFit, read our article on CrossFit here.
Tens of thousands of athletes enter the Open each year but only the fittest on earth will have what it takes to make it to the next round: Regionals.
Anyone can enter the Open by submitting scores and proof of the workout online, or you can enter at your local affiliate gym, or 'box'.
The Open takes place over 5 weeks with a new workout, or WOD, being announced each Thursday. Athletes then have until the following Monday to complete the WOD and submit their scores. There is the choice of an Rx'd WOD or a scaled workout, making CrossFit more accessible to a wider audience.
As a singer, dancer, rapper, model and television presenter, Alesha is used to the demands of a busy schedule and maintaining a healthy and active lifestyle is important for whatever life throws at her. In between rehearsals, performances and training with her long term PT Janet Malinowska three times a week, Alesha has her three-year-old daughter to keep up with alongside taking her five dogs on regular walks.
With the help of Garmin’s vivo range, Alesha is able to stay on top of her busy schedule, track her activity and maximise her training sessions. Alesha is a keen runner and incorporates a mix of cardio, yoga and strength training into her activity alongside maintaining a successful career as a performer and presenter.
Alesha said: “It’s fantastic to be working with a brand like Garmin who are so passionate about fitness and helping people to achieve their goals. Keeping fit is a huge part of my life, and with the vivo range I can keep track of every part of it – strength training and the rep counters are really useful things for me to have, alongside contactless payment and smart notifications when I’m on the go. What’s more is that they look great too, so I can still wear them when I’m performing or in front of the camera.”
Boasting a range of smart watches and fitness trackers, the new vivosport, vívoactive 3 and vivomove HR has been designed for those who choose a healthy active lifestyle, whether you run, swim or go to the gym. Alesha’s campaign is part of Garmin’s global Beat Yesterday campaign, which is about inspiring people to push yourself faster and further than yesterday, competing with no one but yourself.
Richard Daish, Head of Marketing UK and Ireland, said: “Alesha embodies everything that it means to Beat Yesterday through her active lifestyle and challenge driven attitude in everything she does. Her genuine passion for fitness and thirst for life is infectious and she is a great example of how you can achieve anything you set your mind to – making her the perfect ambassador for our wellness product range.”
In just a few days time, over 90,000 fitness enthusiasts will be swept into Bodypower’s sea of positivity. Never heard of it? Not been before? Here are 10 reasons why this is an event not to be missed.
The show is a celebration of everything positive in the fitness industry. Bodypower has every area covered from the activewear to gym equipment to prep in the kitchen.
It’s not just fitness enthusiasts who love the show; name a fitness industry celebrity and they're probably there. Giants of the industry such as Phil Health and Eddie Hall will be making the journey to Birmingham as well as plenty of other inspirational athletes. It’s not just the men either, fitness superstars Paige Hathaway and Michelle Lewin will also be joining the colourful line up filled with stars of sport, science, nutrition, weightlifting and bodybuilding.
3. Discover New Brands
Being the biggest fitness expo in the UK means the biggest and best new brands all want to be there. Discover new and upcoming brands you may not have heard of as they reveal the latest in technology, nutrition and fashion.
Everyone likes the opportunity to win something, but as well as all the competitions by brands to win their kit and collections Bodypower hosts competitions of its own. The Bodypower games, strongman and powerlifting competitions will be incredibly determination and strength whilst Fit Factor and the Transformation challenge will make way for some of the most incredible physiques in the industry. The transformation challenge has seen competitors work on bettering themselves for the last 17 weeks, Sundried will be awarding the male winner with our entire collection.
The brands at Bodypower know what you want and so they’ve stocked up on their giveaways. From T shirts to bags, protein to pre workout, you’re sure to leave will your arms full. Trialling the latest freebies is great for seeing what works best for your body before you buy anything new.
6. Live Demonstrations
The Bodypower kitchen allows you to watch the UK’s top chefs, athletes and nutritionists in the kitchen. This is a fantastic opportunity to learn how to cook healthily on a budget! From protein pancakes to smart smoothies, there really is something for everyone who wants to improve their healthy eating habits.
7. You’ll learn. A lot.
With lectures from industry leaders to specialist’s at almost every corner and on every stand, prepare for an education. Whether it’s losing fat, gaining strength, finding mental focus or eating clean, bodypower is full of the most knowledgeable people in the fitness industry and they’re there to talk to you, don't be afraid to ask questions and absorb as much knowledge as you can.
Networking is great and not just for the exhibitors, bodypower is a platform for you to meet like minded individuals, who knows you could meet your next business partner, training buddy or even your swolemate!
Bodypower takes over Birmingham’s NEC on Friday 13th May - Sunday 15th.
Come and visit Sundried to enter our competition to win a Wattbike plus our activewear and preview our new collection.