Lower abdominal exercises are really great because they promote spinal stability and aid in preventing injury to the lower back. The lower abdominal muscles include 1) the Rectus Abdominus — this runs vertically and is pulls the front of the pelvis up towards the belly button; 2) the Transverse Abdominus which goes side-to-side, horizontally under the Rectus Abdominus and pulls the belly button in (towards the spine). While anatomically these are separate muscles, it’s helpful to think of this as one large muscle.

I found this great video demonstrating two lower abdominal workout movements: the lower leg raise and the alternating knee raise. Both of these exercises work the target muscle group and reduce the use of other muscles.

Remember, these lower abdominal exercises require concentration and muscle control in order to perform them properly and get the best results. It’s easy to cheat by using other muscle groups like the  hip flexors and lower back muscles – follow the motions slowly and precisely so you feel the workout in the abdominal muscles — it’s better to do less reps correctly than to do a whole bunch of these using supporting muscle groups.

How to Tone Lower Abs — powered by eHow.com

Lower Abdominal Exercises — The Right Way is a post from: Cleveland Personal Trainer

From Melani Polk, CFT, Owner and Certified Fitness Trainer

Dear Friend,

I’m assuming you’ve found this web site for some of the following reasons:

1) You want your body to look better now — lose those extra pounds, firm up your body, build some muscle, but sometimes it seems that getting in shape, achieving the ideal body of your dreams, is impossible.

2) You’ve tried one ‘miracle’ diet after another or ‘amazing’ workout products sold on TV. They all overpromise and underdeliver leaving you discouraged.

3) You want to find a personal trainer in the Cleveland area who can motivate you and help you achieve your health and fitness goals.

4). You have found getting in shape is over-whelming. It’s hard to choose the right exercises, plan a diet and stick to a work-out schedule. There’s so much information, how do you decide what’s right for you?

 5). Staying motivated is hard for you and you need someone to help keep you focused, informed, challenged and committed.

Is this you? If it is I want you to know that I can help. I can provide the expertise, motivation and encouragement you need to build muscle, melt inches from your waistline, lose body fat and get in the best shape of your life. Here’s how: My name is Melani Polk, Cleveland personal trainer, and for the last several years, I have taken people just like you through customized training programs that deliver sensational health, fitness, and weight loss results 100% of the time!

I help you by creating a training program specifically for YOU based on your individual profile (including age, exercise history, fitness level, goals, available equipment, schedule availability, medical history, etc.) Unlike video fitness programs or how-to books, I will be there with you through every step providing guidance, motivation, encouragement and helping you stay accountable to your own goals.

Are You Excited To Change Your Future?

This is a training program that provides REAL and lasting results. You can look better and feel better knowing you’ve taken the time to make yourself a priority and have a committed partner helping you reach your personal fitness goals.

Contact me today at melani@cleveland-personal-trainer.com to learn about how you can achieve your personal training goals.

With you in fitness,

Melani

P.S. Group training classes are also available.

Serving: Cleveland, Beachwood, University Heights, Richmond Heights, South Euclid, Cleveland Heights, Mayfield Heights,Gates Mills, PepperPike, and More!

Your Cleveland Personal Trainer Available at Home or the Gym is a post from: Cleveland Personal Trainer

I’ve been a personal trainer in Cleveland for over 11 years and I’ve found that sometimes the biggest obstacle to sticking with your plans to get and stay fit is motivation. Usually people just starting an exercise program are very enthusiastic. Maybe you begin exercising using some routine a friend showed you or you read in a magazine. But then, after a while, you find yourself getting bored of the same routine. To make things worse, over time the routine becomes less effective as your body gets stronger and used to the routine.

A successful exercise plan requires shaking things up and changing your routine. This also helps keep your workouts more enjoyable and interesting. Keeping the exercise experience appealing and fun is an important part of long-term success. Also, you have to be careful, just picking a workout routine from someone else may not be the right training for your physical condition and goals. If you’re not careful you risk not making the progress you are hoping for, or even worse, end up hurting yourself.

Having the right routine and variety is important: imagine watching the same episode of your favorite television show every day over and over again. It wouldn’t take too long before you got sick of it and didn’t want to see it again. You would change the channel, go for a walk, read a magazine, do the laundry – just about anything so you could to avoid doing something you once enjoyed. Exercise programs are the same way – without variety you can get bored and eventually just give up completely. And, again, the routine you are using could be totally wrong for meeting your goals.

A personal trainer can solve this problem for you and help you stay on track and, most of all, motivated.

Fitness trainers are trained to create a fitness program specifically for you. Before touching a single weight, a good trainer determines what program is appropriate with regards to your fitness level. Then program is created to meet your specific needs, and keep you interested, enthusiastic and inspired through activities that avoid the ‘boredom cycle’ of using the same routine over and over again.

As a personal trainer in Cleveland, I can work with you at home (or in the gym), and provide:

• guidance on reaching your goals

• education about strength training, cardio and basic nutrition

• accountability

• ways to help track of your progress

• encouragement

Contact me today to learn more!

Why Hire an At Home Fitness Trainer in Cleveland is a post from: Cleveland Personal Trainer

Customized personal fitness training for you

With over 11 years experience as a certified personal trainer, I’ve helped many people in the Cleveland, OH area reach their goals, overcome limitations, and achieve happiness from improved self-esteem and better health. If you’re just beginning I create for you a complete personal training program that’s effective, result-focused and easy to follow. If you already have been working out but have hit a plateau, I can help you start making progress again.

Hate exercise? I did too!

When I started working out for the first time I found it hard to make myself exercise. Some days you just don’t want to work out – maybe you think you don’t have the time or the motivation just isn’t there. That’s what made the difference for me: finding someone who helped to keep me positive, motivated and pumped.

Unlike other fitness programs I will be there with you through every step, keeping you excited to stay on track to reach your goals; reviewing your progress and helping you stay motivated. Everyone knows that it’s easier to stick to your goals if you have someone helping you along.

You’ll find a personal training experience that is enjoyable and changes your life in a positive way!  Did you know that studies even show working out helps to increase happiness? Think you don’t have the time? (As a personal trainer in Cleveland, OH I’ve never met anyone who had too much free time!) I’ll help you find ways to fit exercise into your life in a variety of ways from flexible scheduling, in-home training, travel workouts and more.

Your customized personal fitness training program includes:

• Fitness Testing and Assessment
• Strength Training and Cardiovascular Conditioning
• Nutritional Analysis
• Core Conditioning
• Balance and Flexibility Training
• Functional Training

Contact me today at melani@cleveland-personal-trainer.com to learn about how you can achieve your personal training goals.

Cleveland Personal Trainer Gets You In Shape with Custom Training Program is a post from: Cleveland Personal Trainer