At Urban Fitness, it is not just about working your muscles, it is also HOW you work your muscles.   Whether it be through formal education or your own self-education about exercise, many of us think that muscles must contract and shorten in order to create movement and become stronger. However, several types of contractions […]

Let me start by saying that if you drop your hips during this exercise, it will be way less effective. More on that later, but first let’s talk about the setup. One rule of biomechanics is that the longer the lever, the more difficult the exercise. A great example of this is that pushups from […]

Strengthen your inner thighs with this low impact exercise! This exercise is excellent at building inner thigh strength. Inner thigh strength is essential for keeping the head of the femur in the hip socket. It is also very helpful if you are twisted one way or the other in the hips to help stabilize your […]

Work your hamstrings and glutes with this challenging bridge variation! Bridges are known for activating and working glutes, but this version has a stabilization and hamstring component as well. By placing your feet on the stability ball, you’ll notice having to stabilize the ball right to left as you bridge up and come down. Your […]

Build long and lean hamstrings with this great, isolating exercise! This exercise is great for helping to build hamstring strength while lengthening the front of your quad and hip. Key points to remember are: Hold your low abs and pelvic floor in and up. Press the front of your pubic bone into the floor. This […]

You can do it all! Easy, and mostly mindless (don’t forget to hold your abs)! The only mindful part is remembering to do it! It really is that easy!     Want more ways to work fitness around your life? Schedule your free 90 minute consultation. Addie Kelzer is a certified personal trainer and nutrition consultant. She […]

Work your hamstrings without taking time out of your busy schedule! This exercise is perfect for busy people because you can fit this into your life when you are already standing: when you are cooking, waiting in line, brushing your teeth, etc. To prep for this exercise, engage your low abs, by pulling them into […]

Make walking easier, especially for your hip joints, with this great glute exercise! This exercise is great for strengthening your low glutes, hamstrings and low core! When done correctly, it also stretches the front and inside of your hips. The combination of strength, stretch and core stability that you gain from this exercise makes walking […]

Keep your thoughts positive as you try this challenging balance, hamstring and glute exercise! Do not get discouraged or frustrated with this challenging single leg exercise! Balancing exercises can be difficult and you may need to fight every second you’re in it to simply stay on your feet and not fall over! This is completely […]