Workout Tips

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· Last updated 8mo

Curated by

Valerie | Mobility, Flexibility & Strength Coach

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This may contain: a woman standing on top of a bench in a gym with the words strong core & hip flexors you can do this

Strength Training

Strength Training For Women

Core Strength Training

Learn how to do L-sits for a stronger core and hip flexors

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This may contain: a woman is doing pull ups in the gym

Flat Abs

Core Strengthening

Core Strengthening Exercises

Strength Exercises

Strengthen Core

Pull Up Bar

Strengthening Exercises

Flat Belly Workout

Core & Grip Strength Exercises For Pull Ups

Ready to rock those pull ups? Hollow body holds help keep our body rigid; the more rigid we keep our bodies, the easier our pull up will be 👌 ✔️ start with 3 sets of 10 sec holds. Increase duration (5-10 sec/week) to 45 sec holds Farmer's Holds help build both our grip and core strength 💪 ✔️ start with 3 sets at 10% bodyweight for 30 sec/side. Increase weight held (by 5-10%/week) until you're able to hold 50% bodyweight Have you tried these core strengthening exercises before?

Arms not strong enough to do pull ups?

pull-ups for beginners

Want to do pull ups? Develop grip strength with supported hangs

"Supportrd hangs" are a great way to strengthen our grip strength so that we can get our first pull up 👌 With "supported hangs" we use our legs as needed to support us as we hang from the bar. As our grip strength becomes stronger, we won't need to use our legs as much to hang from the bar. We use less and less leg support until We don't need our legs at all to hang from the bar 🎉🎉🎉 Start practicing 60 sec 3x/week you're closer to getting your first pull than you think you are 💕

Want to learn how to do pull ups?

The only prerequisite for learning a pull up is... Wanting to learn pull ups 😁 These are the exact 3 exercises I did, when I started my pull up journey in my late 30's (no gymnastics background). 1️⃣ rows (to build pulling strength) 2️⃣ hollow body holds (to build core strength) 3️⃣ supported hangs with my feet on the ground (to build grip strength) Start with these 3 exercises to embark on your pull up journey 💪 Do you want to learn pull ups?

3 exercises for stronger wrists

Start strengthening wrists with these 3 exercises: 1️⃣ End range wrist extensions (10 reps, hold each reps for 5 sec) • 2️⃣ Modified fingertip push ups (10 reps) • 3️⃣ Isometric hold/plank variation (30-60 sec) Friendly reminders: • 💕 warm.up the wrists with some wrist circles prior to strengthening • 💕 avoid moving wrists into any areas of pinching or pain I'd love to hear how it goes 👇👇👇

Can't feel your core during Renegade Rows?

Although the movement is called a "Renegade ROW," I treat this exercise more as a core stability exercise, rather than a back exercise (I.e. a row). The goal of Renegade Rows is to keep our core as stable as possible (I.e. not moving), regardless of what we're doing with our arms. A few small adjustments make Renegade Rows a great exercise for improving our core strength & stability: ✅️ feet wider than shoulder distance and glutes engaged to keep pelvis stable Using a miniband or hip loop will encourage us to keep our glutes engaged throughout ✅️ row weight to lower ribage (bonus points if you pause at the top of your row) ✅️ really slow, intentional rows; we want to control every single millimeter of the movement I'd love to know, can you feel your core now when you do Renega

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This may contain: a woman laying on her stomach in a gym

Hip Clicking

Abductor Exercises

Hip Abductor Exercises

Unwanted Hair Growth

My Core

Bodyweight Core (no planks)

I used to avoid training my core directly... Because I was so distracted by my hips clicking. Stretching my hip flexors did not resolve the issue. FOUR things helped me learn how to train my core and avoid hip clicking: 🔹️ I squeeze a yoga block between my knees whenever possible (this engages the abductors, which help support the hip flexors) 🔹️ I limited my range of movement during the exercise (I.e. I stopped lowering my legs any further if I knew I was about to enter "the click zone") 🔹️ I slowed down the speed of every repetition (p.s. this video is 2.5X speed 😳) 🔹️ I focused on getting really good at simple exercises; when done with intention...they get real spicy!🌶 • . • . • Try this bodyweight core workout (no planks) 1️⃣ Double toe taps (x 10 reps) 2️⃣ Anchore

Ready to push past the 1" push up plateau?

Ready to push past the 1" push up plateau? If you're feeling stuck in your push up journey, shoulder mobility may be a limiting factor. To do a full range push up (i.e. chest to floor push up), we need to be able to extend our shoulders (i.e. reach our arms behind our back). When we don't have enough shoulder extension, • ✔️ we'll feel like we can't progress any farther (i.e. go lower in our push up) • ✔️ we'll want to flare our elbows out to a 90 degree angle relative to our body • ✔️ we'll want to place our hands on the ground in front of our shoulders And having enough shoulder extension helps us in our daily lives • 🚗 reaching into the back seat of a car • 🧥 putting a jacket on • 😳 preventing injury if we happen to fall backwards • 💪 overall shoulder joint health If

Wrists feel weak and sore during push ups?

One of the easiest ways to improve our wrist strength & mobility is... ✔️ spreading our fingers • ✔️ bending our knuckles And (bonus)... ✔️ imagine we are gripping the ground (imagine grabbing a 🏀 or your partner's 🍑😜) In doing this, we'll not only improve our ability to extend our wrist (i.e. bend it to a 90 degree angle) But we'll also activate the muscles in our hands & fingers (rather than putting all the pressure on the wrist joint). Try this and let me know how it goes 💕

Improve posture with backbends

It's never too late to re-write your story. I started my backbend journey (in Feb 2023) for two reasons: ☝️ they've always been something I wanted to learn ✌️ I wanted to prevent the back hump Our bodies are always adapting. And the cool thing is, Through strength & flexibility training, It will adapt in the ways we want it to 👌 These are my backbends staples: 1️⃣ passive bar hangs (1 set x 60 sec) 2️⃣ bench back extensions (3 sets x 5 reps) 3️⃣ bridge holds (1 set x 60 sec) 4️⃣ decline DB pull over (3 sets x 5 reps) 5️⃣ shoulder flexion lift offs (3 sets x 5 reps/arm) 6️⃣ elevated bridge hold (3 sets x 20-30 sec) . . Is there something you've always wanted to learn...but haven't started yet? It's never too late 💕

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This may contain: a woman is laying on her stomach in the gym

Core Strength Workout

Strengthening Workouts

Core Strength Exercises

Full Body Workout At Home

Flutter Kicks

Bodyweight Core Strength Workout

Embracing the beauty of simplicity 💪 Sometimes, we overlook the magic of keeping our core strengthening workouts simple. Simple does NOT mean any less effective. Simple does help us focus on our intent of the core exercises...to gain core strength (versus "getting through" a core workout). Give this simple core workout a try: 1️⃣ Anchored hip lifts (x 10 reps) • 2️⃣ Double toe taps (x 10 reps) • 3️⃣ Beast hold (x 60 sec) • 4️⃣ Slow flutter kicks (x 10 reps/leg) 💕 3-4 sets with 20-30 sec between exercises 💕 for double toe taps and flutter kicks, our intention is to build core strength & stability 👉 keep spine in the same position regardless of what our legs are doing (i.e. no arching of our spine 💕 use a yoga block between knees during hip lifts and toe taps to minimize

Want to do a push up?

💪Embracing the Push-Up Journey 💪 I know the push-up can be intimidating, but I want to share a few secrets that make your push ups waaaay easier 🤫 Use your legs It's much easier to do push ups when our body is rigid (think about picking up a piece of wood versus a garden hose) When we keep our legs fully straightened and glutes engaged, our upper body doesn't have to work as hard to perform the push up 🤫 Imagine you are a plank... that's moving When doing push ups, imagine your body is NOT moving; it is remaining stationary as a plank. Just imagine that you are pulling whatever you have your hands on towards you (like you are rowind) and then pushing whatever you have your habds on away from you. Just a little change in how we think about the exercise will make a huge diffe

Your next deep core workout... sans hip clicks

#focusface game was strong this morning 🤣🤣🤣 Just wanted to share my core workout from this morning • 🌞 The goals of this core workout were to • ✨ strengthen the muscles that support the spine & pelvis • ✨ avoid the hip clicks Grab a yoga block and a light-medium weight and try this workout 1️⃣ Adductor squeeze double toe taps (x 10 reps) • 🔸squeeze a yoga block between your knees (firmly) throughout to engage the inner thighs (this will help support the hips) • 🔸keep your lower back pressed into the floor throughout (or Abmat or rolled up towel if you have a deep arch in your lower back) • 🔸move as slow as possible...own every single centimeter of the movement 2️⃣ Single arm Renegade rows (x 5 reps/arm) • 🔸keep your hips as level as possible (did you know...planks st

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This may contain: a woman is doing push ups in the grass

Are push ups your nemesis?

Don't like push ups? But know that they are an exercise you need to do... 1️⃣ Pair sets of push ups with an exercise you enjoy doing Whether you pair your upper body pushes with upper body pulls (i.e. an upper body push/pull split) or incorporate your upper body pushes with lower body exercises, The most important thing is that they are incorporated into your program in a way that has you finishing your workout feeling good 😁 2️⃣ Set attainable goals and build over time If you're a push up newbie, think of push ups more as a strength exercise (much like heavy barbell squats and deadlifts) rather than a muscle building exercise. When we're training for strength, our goal is to perform fewer repetitions, with really good form. Start with one push up (per set). When you're rea