Category Archives : Fitness

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Side Plank with Band Pull

Side plank is one of the best moves to make your core strong and (almost) bulletproof to back pain. A regular plank is a popular exercise that almost everybody includes in their training regimen, but the side plank is often neglected, forgotten, or hated-and-ignored. If you ignore the side plank, you also ignore your obliques and often very weak muscles […]

Side Plank with Band Pull

The 10 Most beneficial exercises — Happy Pawlidays

The 10 Most Beneficial Exercises for 2020

The most beneficial exercises for the past year? You may wonder…  As the year 2019 comes to an end, it is time to reflect on our fitness goals and set new ones. Even with our best intentions, sometimes we don’t achieve what we’ve planned. Our bodies are amazing in knowing how to go at “its own pace.” We have to […]


Pallof Press for Core Strength and Stability

Pallof press will benefit all athletes and fitness warriors by strengthening the deep core muscles and working all the muscles that influence trunk rotation. Pallof press works as a spine anti-rotation stabilizing exercise, addressing the local and global muscles around the core. It works as a rehabilitation exercise for back pain, prehabilitation, or strength exercise. There are many muscles in […]

Pallof Press for Core Strength and Stability

Quadrupled Core Conditioning

Quadrupled core conditioning can be something surprisingly difficult for you. You even may not be able to do it entirely, yet. It is a fantastic strengthening exercise for your deep core, shoulders, serratus anterior, hands, wrists, feet, the entire upper body, and the hips. What else can we ask? You get a serious “bang for your buck” today. The exercise […]


Side-lying leg lift variation

Side-lying Leg Lift Variation

Side-lying leg lift variation will get rid of the pain in your butt. It’s common that athletes occasionally get pain on the backside of the hip, near the glute. The pain can be quite uncomfortable and harsh to deal with because it often prevents you from doing your traditional training exercises, such as squats, lunges, deadlifts, or jumps. On the […]


Advanced Glute Bridge to Strengthen Gluteus Medius

The glute bridge and its advanced version can possibly be the best exercise that you need in your regimen on a regular basis. Usually, the majority of people have very underdeveloped glutes and hamstrings. This happens because of too much sitting and not training the muscles of the posterior chain. This is detrimental in athletes because the glutes and hamstrings […]


Big Toe Exercises

Big Toe for Balance and Pain-free Life

Many overuse injuries in running, tennis, walking, or other intense sports are often accredited to weak glutes. Very often it is true that our glutes (both Maximus and Medius) are too weak, but we also forget another crucial link in the kinetic chain of your gait: your toes. Especially the big toe. Let’s look at what happens when you walk […]


Hip-flexors Triangles Solve Your Problems

I am going to ask you two questions. Take your time, think a little bit and try to answer before your continue to read. 1) Do you think that your hip-flexors are tight and shortened? (think… answer…) The majority of people answer “yes”. Most of us sit too much and the hip-flexor get shortened. We feel the tightness. 2) Do […]

the most beneficial exercises

lessons from pole dancing for tennis fitness

Lessons from Pole Dancing for Tennis Fitness Training

I was playing tennis every day, seven days a week. And do the fitness training and injury prevention several times a week just to be able to play so much. Life was good, and I loved being on the court. Until one day in spring 2016—and I don’t even know how and why it happened—I decided to try a pole […]