Getting the most out of your workout can be difficult, especially when your performance just isn't where you would like it to be.
Strengthening your muscles and building your endurance are key when it comes to working out, as they help increase your overall performance. If you want to increase your performance and enhance your workout, here are a few key exercises to start with.
#1: Plank to Opposite Raise
Planks help increase your core stability, which can greatly improve your performance in other workouts. However, if you are looking for something a little more challenging, try adding a dynamic component. The plank to opposite raise is a great way to enhance your normal plank and make it a little more challenging.
To do this move, you start out in a normal plank position. Then reach your hand out in front of you and raise the opposite leg 1-2 inches off the ground. Ideally you should hold this position for 45-60 seconds, but it is alright to start out with shorter work periods.
#2: Sliding Inch Worm
This exercise works out your anterior core, including your upper and lower abs. This exercise will help to greatly strengthen your core, which has benefits.
To do this exercise, begin in a normal push up position with your feet on something that will glide you along the floor. Then begin to push your hips towards the ceiling, while pulling your toes to your hands. Once your hips are as high as they can go, slowly walk your hands out to the starting position.
#3: Cross Carry
This movement helps to strengthen your core through anti-extension and anti-lateral flexion. This is a particularly good exercise because it is performed standing, which is how we use our core muscles naturally.
To do this exercise, hold a light kettle-bell in one hand and a heavier one in the other. Hold the lighter one over your head while extending your arm all the way up. Hold the heavier one at your side, as if you were carrying a briefcase. Walk forward while maintaining this position for 20 steps or so, then swap the kettle-bells to the other hand; make sure to keep the lighter one above your head.
Doing this exercise can help strengthen your core, which has benefits such as:
Increased StabilityImproved PostureHelp Prevent InjuriesDecreased Back PainImproved PerformanceStrengthening your core will allow you to increase your endurance and overall workout performance.
#4: Compound Exercises
The key to improving your athletic performance, is to build a strong foundation. You need to have good strength and endurance in order to keep improving and seeing results.
Compound exercises are a great way to build up your strength, and should be the foundation of your workout. Compound exercises use at least two joints at once, if not more. Some good examples are:
These exercises are great for fat burning, and provide a cardio challenge as well. By doing these exercises, you will build a solid foundation which will increase your athletic performance.
#5: Activate your Muscles
Another great way to improve your performance is to activate your muscles. One of the best ways to do this is by using a resistance band. When you use a band, your muscles contract and react to the bands resistance; this stabilizes your joints.
A vertical pull is a great way to activate your muscles. To do this move, you stand on a band and grab it with your two hands. Next you do a front raise all the way over your head, then drop your arms to midlevel, raise your arms overhead once more. After you do this, do an overhead shrug, go back to midlevel, and continue to repeat this process.
Doing muscle activation techniques will increase your performance, strength, flexibility, lower your risk of injury, and lower your pain.
In the end, the best way to increase your workout performance is to build a strong foundation and focus on increasing your endurance, strength, and stability. By focusing on these things, you will be able to improve your workouts and increase your progress.
If you are interested in learning more about muscle activation techniques, I encourage you to check out our website or book a session. We also provide other programs, such as Personal and Group Training. I have been a personal trainer for over 10 years, and have specialized in muscle activation for over 3 years. Our program is all about serving our clients and making sure you achieve your desired results.