Serena Williams "Serves" Her New Nike Training Club Workout

If you want to build a strong body, you have to build a strong core. Your core is made up of all of the muscles of the abdomen, back, and pelvis. Having a strong core will assist you in all that you do, from daily chores to running and lifting in the gym. A strong core is also important to help avoid injuries of the lower back. There are so many programs available to strengthen your core, it’s hard to figure out what works and what doesn't.  Below you’ll find new core exercises available exclusively on the Nike Training Club designed by American professional tennis player currently ranked no. 1 in women's singles tennis Serena Williams - do each drill for 1 min then repeat 2-3 times.

*Need a push? Here is a  30 day NTC challenge starting April to complete this workout once a day. To join just let @TiaraBeth know via twitter or on her blog so she can hold you accountable. 

*Don't have access to a stability ball? You can do any of the other 15 mins abs focused drills on the available on the NTC app   

STABILITY BALL BACK EXTENSION
Start with the stability ball under your chest, hands and feet on the floor. Place your hands behind your head. Use your core to lift your head and shoulders until you feel the stretch. Lower your head back to start position. Repeat.

STABILITY BALL KNEE TUCKS
Lay with your stability ball under your waist. Walk your hands out and tuck your knees until the ball is under your shins. Keeping your core tight, push your legs back straight to roll the ball back up to your waist. Repeat.

STABILITY BALL TRANSFER - *my personal favourite
Lay on the floor, arms above your head. Squeeze the stability ball between your feet. Keeping your core tight, lift the ball to hip level. Lift your shoulder blades and raise your arms to transfer. Lower your arms and legs to the start position, without losing form.

RESISTANCE BAND HIP EXTENSION
Start on all fours, with the band around the sole of one foot and one end in each hand. Lift the knee and push the foot out behind you to straighten your leg.

RESISTANCE BAND LATERAL STEP REPLACE
Start with the band under both feet, one end in each hand. Feet shoulder width apart. Keeping your core tight, step one leg sideways to stretch the band. Step with the other leg to bring both feet back under your shoulders. Repeat until time to change direction. 

Serena behind the scenes as she films her NTC workout.

The Holidays are coming!

The kick-off to fa-la-la-la-everything is officially here and even though it’s the most wonderful time of year, it’s also the busiest. There’s gift shopping, parties, holiday feasts and family visits, leaving most of us overwhelmed and stressed out. Add to that - lack of sleep, exercise, increased alcohol consumption (CHEERS;P), time constraints and money issues, and you have a recipe for unhealthy behaviors.

To make sure you stay active every day I suggest doing the following:

• Always have your gym bag in the car ready to go, just in case your day changes.
• Can’t get to the gym? Do something different: jump rope, run, dance.
• Instead of meeting friends for coffee or a drink, make it a power walk get-together.
• Get the family moving - take to the ice or go on a brisk hike
• Park further away from the door, skip the elevator and escalator esp when hitting the malls and take the stairs, get off the bus or train a stop earlier.
• When watching TV, do push-ups and sit-ups during the commercials. If you have a treadmill, jump on. Don’t forget to grab the dumbbells and get some bicep and triceps work in.
• Increase the intensity of your workouts.
• Stuck inside because of a blizzard? Get the NIKE TRAINING CLUB app - no gym req! Or simply do a quick search on YouTube of workouts.  My favorite fitness gurus are: Jenae Frick of YOGA.EAT.RUN , Renisha James of Renewed Fitness and Cassey Ho of Blogilates - these ladies will make you sore and look fab
• Add workout clothes or gear to your wish list. If you look good, you feel good. And if you feel good, you'll sweat more!

No matter what you do, be sure to fit some activity into your day. Not only will you increase your energy, you’ll bolster your immune system and burn calories. 

Happy training :)