Our October feature in Health And Fitness Magazine
This month, expert trainer Jean-Claude Vacassin, owner of W10 Gym, talks us through the best moves to create a good posture.
1. BAT WINGS
BENEFITS: As the largest muscles in your arms, the triceps are responsible for the most upper-body definition. With this targeted routine, you’ll not only feel the burn in your arms, you’ll also strengthen your core.
– Grab a dumbbell in each hand and stand with your feet shoulder-width apart.
– Bend at your hips and lower your chest until it’s parallel to the floor.
– Squeezing your elbows tight to the sides of your body, pull them back as far as you can while also squeezing your shoulder blades together.
– Hold for five seconds.
– Release slowly, bringing your arms back down to the starting position.
2. UP AND OVERS
BENEFITS: This simple exercise works on mobility and scapular retraction (pulling your shoulder blades together) and reinforces good upper-back posture.
– Stand with your feet shoulder-width apart.
– Grab each end of a resistance band and pull it tight.
– Lift your arms up, keeping them completely straight at all times.
– Bring your arms over your head and behind your body as low as you can, while rotating your shoulders.
– Bring your arms back to the starting position and repeat.
3. FACE PULL
BENEFITS: As well as being a great exercise for building your shoulder muscles, face pulls are also incredibly effective for improving your posture, shoulder health and preventing injuries.
– Stand with your feet hip-width apart facing a high pulley with a rope or dual handles attached.
– Lean back onto your heels while keeping your core tight and your back and arms straight.
– Pull the rope or handles directly towards your face, separating your hands as you do.
– Keep your upper arms parallel to the ground.
4. BAND-RESISTED HIP BRIDGE
BENEFITS: This move opens your hips, fires up your glutes and strengthens your back and core, and gives an extra challenge at the top of it.
– Lie on your back with your knees bent and feet shoulder-width apart and flat on the ground.
– Place the band under the arch of your feet and across the top of your hips, holding it in place with your hands if necessary.
– Drive your feet into the floor, pushing your hips up until you have a straight line between your knees, hips and shoulders.
– Squeeze you glutes tight against the band at the top, before slowly returning to the start.
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