The Truth about Core Stability

We all know that we need it, and most you are probably already be doing some sort of training for it. But are you really doing what you need to do to get the most out of your core stability training…?

Various issues in the hips and backs mostly appear from a lack of true deep core control.  A lot of exercises that you think can make you stronger in fact are ineffective for what actually needs to be working, and in some cases the exercises were a contributing factor to the injury!

True Core Stability IS…

• The ability to control the spine dynamically, that is, with movement.

• Fine co-ordination of all of the muscles that control your trunk, not just the abdominals.

• The ability to adjust the level of control needed, depending on the situation.

• Creating a stable base off which to work the limbs.

• Stabilizing the mid-section to allow smooth and effective transfer of force through the body.

Next up there is a series of very deep muscles that help support the position of the spine. These are called postural muscles and are designed to be on a little bit, most of the time. Your deep back muscles, deep abdominals, pelvic floor and diaphragm all lead into the fascia that attaches into the spine and can help to stabilise it.

Core stability is not about doing hundreds of sit ups, getting a ‘six-pack’ or being able to hold a plank position for 3 minutes (although these do still have their purposes!)

So How Do We Do That?

First come these understanding of the anatomy of the spine. The bones of your back are held together by some very deep ligaments and a special arrangement of joints and discs that allows huge mobility of the spine. Some people have more ‘give’ in their ligaments than others, meaning they have even more mobility, and more of a demand for true core stability.

The outer muscle layers, the ones that you see when someone has a six pack, are more designed for movement than stability, and so work powerfully for a short period of time. They have to be trained quite differently to the deep muscles, as they are actually a different type of muscle fibre.

Core stability is essential not just for professional athlete or a dancer, but anyone wishing to preventing many back pain issues. It is an area that is the base of almost all day-to-day movements.

In our training we focus into this important area very carefully, using specific exercise routines, helping you develop the core strength & stability, bringing the joy of movement & flexibility and well as confidence to your life. 

For more information and to book your taster class:

www.balletbodysculpture.com

Healthy Lifestyle - Discover the ways to be slimmer without dieting:)

Think yourself slim: imagine a slimmer you

Visualisation is the bedrock of hypnotherapy, retraining the brain to get rid of negative thoughts and images and replace them with the positive kind. The brain takes from 10 to 21 days to let go of an old belief and lock on to a new one, and it can help you slim.

It's not about imagining yourself as Cameron Diaz in a thong. It's all about repeating positive words and images - it takes practice but what the subconscious is told it accepts.

What's the trick? 

The key is repeating positive visualisations for a number days.

Make a list of negative things you say and make them positive. "I will always be fat" changes to "I am changing my shape". Take time every day to visualise and repeat positive affirmations. "You can eat healthily and love it. You can be a dress size smaller. You can find ten minutes a day to exercise."

Every time you visualise, make the picture exciting, and increase the duration and intensity. Add positive words. The more you visualise the more you'll believe your visualisation is possible:)

In addition:

Find the kind of exercise you enjoy, that fits into your life and you won't be able to resist going back for more! 
Try a variety of classes and whittle it down to your favourite you can see yourself going back 
to regularly - then get stuck in and enjoy your progression!


We have some great workouts designed especially for women, elegant and graceful but very effective way to keep fit, developing your posture, body tone and flexibility. Click through now to find the perfect exercise class for you...


www.balletbodysculpture.com

Post by Ballet Body Sculpture.

Why it's never too late to get fit & healthy

A bad diet, excessive drinking, a couch potato lifestyle, and any amount of smoking can all contribute to heart disease. But if you've indulged in your fair share of boozy brunches and drive-thru meals, we've got reassuring news: As long as you kick the bad habit and adopt a healthier routine by the time you reach your 40s, any harm done to your heart can likely be limited or even reversed, according to a new study published in the journal Circulation.

The study results suggest two things. First, it's not too late for most adults to give up excess drinking, smoking, or other unhealthy habits; doing so even moderately will score you benefits. In particular,smoking and maintaining a healthy weight appeared to have the most impact on decreasing heart disease risk, the researchers wrote. Plus, it demonstrates that adult behavior can change, and that there are actionable steps you can take to reduce your risk of heart disease.

Need inspiration to pull yourself out of an unhealthy routine? Join our regular weekly workouts for ladies, designed to keep you healthy and fit, help you to achieve great gains using unique mind and body connection.

We welcome clients of all ages and fitness levels, including individuals looking for an alternative to conventional physiotherapy for a range of physical conditions.

Whilst there are many dance and fitness class's for women, the BBS program steps far beyond this area into working with people who have physical discomfort, as well as those who would like to develop an excellent body aesthetic.

Our expertise comes from many years working at the highest level of international ballet. More than simply dance,  ballet professionals are athletes who understand anatomy and body mechanics more than any discipline. Our program is based on many years of body/ mind management, working with injuries and recovery whilst still maximising  peak performance.

For those looking to really make a difference in their lives and benefit from an expertise level that is second to none, then BBS is the only choice.

Last tip - No previous ballet or dance experience is needed to join!

www.balletbodysculpture.com

Post by Ballet Body Sculpture.