Robert Szabo PT

🔥 **ONLY 2 PT SPACES AVAILABLE!** 🔥

I currently have **2 spaces available in my Personal Training team!** 💪

If you’ve been thinking about starting your fitness journey, getting back into training, losing weight, building strength or simply feeling fitter and more confident — now is a great time to start! 🏋️‍♂️

✅ Personalised training
✅ Nutrition advice
✅ Progress tracking
✅ Motivation & support
✅ Training adapted to YOUR goals and fitness level

It doesn’t matter if you’re a complete beginner or already experienced — we start from where YOU are and work from there. 💯

📩 **Only 2 spaces available**, so send me a private message if you’re interested or would like more information.

Let’s get started! 🔥💪

🔵 5 SIMPLE EXERCISES TO SUPPORT YOUR PELVIC FLOOR

Your pelvic floor is part of your core system and works together with your diaphragm, abdominal muscles and hips. Pelvic floor training can be useful for both men and women.

1️⃣ DIAPHRAGMATIC BREATHING
Lie or sit comfortably. Breathe slowly into your abdomen and rib cage. Allow your pelvic floor to relax as you inhale and gently engage as you exhale.
🌬️ 8–10 slow breaths

2️⃣ GENTLE PELVIC FLOOR CONTRACTIONS
Gently tighten the muscles you would use to stop passing wind. Lift and squeeze without holding your breath or tightening your glutes excessively. Then fully relax.
⏱️ Hold 3–5 seconds | 8–10 reps

3️⃣ GLUTE BRIDGE + PELVIC FLOOR
Lie on your back with your knees bent. Gently engage your pelvic floor as you exhale and lift your hips. Lower slowly and relax.
🔁 10–12 reps

4️⃣ DEAD BUG
Lie on your back with your hips and knees bent. Keep your trunk controlled while slowly lowering the opposite arm and leg. Breathe throughout the movement.
🔁 6–10 reps each side

5️⃣ BODYWEIGHT SQUAT WITH BREATHING
Inhale as you lower into a comfortable squat. Exhale as you stand and gently engage your pelvic floor and core.
🔁 10–15 reps

💡 IMPORTANT: Pelvic floor training isn't only about squeezing harder. Being able to relax the pelvic floor properly is also important.

Avoid repeatedly stopping your urine flow as a pelvic floor exercise.

⚠️ If you have pelvic pain, difficulty urinating, significant leakage or persistent symptoms, speak with a pelvic health professional.

🔵 STRONG CORE • HEALTHY PELVIC FLOOR • BETTER MOVEMENT

🏃 5 SIMPLE EXERCISES FOR TIGHT HAMSTRINGS

Tight hamstrings can make everyday movement uncomfortable and may limit hip mobility. Instead of only stretching, combine mobility with strengthening exercises.

1️⃣ SUPINE HAMSTRING STRETCH
Lie on your back and raise one leg. Hold behind your thigh and gently straighten your knee until you feel a comfortable stretch.
⏱️ Hold 20–30 seconds each leg

2️⃣ HAMSTRING SWEEPS
Place one heel slightly in front of you with the leg relatively straight. Push your hips backwards and gently sweep your hands towards your foot.
🔁 8–10 reps each side

3️⃣ GLUTE BRIDGE
Lie on your back with your knees bent. Push through your feet and lift your hips while squeezing your glutes. Lower slowly.
🔁 12–15 reps

4️⃣ HAMSTRING WALKOUTS
Start in a bridge position. Slowly walk your feet away from your body with small steps, then walk them back in.
🔁 5–8 controlled reps

5️⃣ ROMANIAN DEADLIFT
Keep a slight bend in your knees and push your hips backwards while keeping your spine controlled. Return by driving your hips forward. Start with little or no weight.
🔁 8–12 reps | 2–3 sets

💡 Hamstrings don't always need more stretching. Improving strength, hip control and mobility together can be more useful.

⚠️ Stop if you experience sharp pain, sudden pulling or pain travelling down the leg.

🏃 STRONGER HAMSTRINGS • BETTER MOBILITY • BETTER PERFORMANCE

🦵 5 SIMPLE EXERCISES FOR TIGHT & WEAK CALVES

Tight calves can affect your ankles, knees and the way you walk or run. Try these simple mobility and strengthening exercises. 👇

1️⃣ STRAIGHT-LEG CALF STRETCH
Place your hands against a wall and step one foot backwards. Keep the back knee straight and heel on the floor.
⏱️ Hold 20–30 seconds each side

2️⃣ BENT-KNEE CALF STRETCH
Use the same position but slightly bend the back knee while keeping your heel down. This targets the deeper soleus muscle.
⏱️ Hold 20–30 seconds each side

3️⃣ DOUBLE-LEG CALF RAISES
Slowly rise onto your toes, pause briefly at the top and lower with control.
🔁 12–15 reps | 2–3 sets

4️⃣ SINGLE-LEG CALF RAISES
Progress to one leg when comfortable. Use something for balance if needed.
🔁 8–12 reps each leg

5️⃣ CONTROLLED HEEL DROPS
Stand on a step with your heels slightly over the edge. Slowly lower your heels, then return to the starting position.
🔁 10–12 reps

💡 Your calves need both mobility and strength. Don't just stretch them — gradually strengthen them too.

⚠️ Stop if you experience sharp pain, sudden swelling, redness or unusual warmth in the calf.

🦵 STRONGER CALVES • STRONGER STEPS • BETTER MOVEMENT

🦶 5 SIMPLE EXERCISES TO IMPROVE ANKLE MOBILITY & STRENGTH

Do your ankles feel stiff, weak or unstable? Good ankle mobility and strength are important for walking, running, squatting and balance.

1️⃣ ANKLE CIRCLES
Sit comfortably and lift one foot slightly off the floor. Slowly make controlled circles with your ankle in both directions.
🔁 10 circles each direction

2️⃣ KNEE-TO-WALL MOBILITY
Stand facing a wall with your foot flat on the floor. Slowly move your knee towards the wall while keeping your heel down.
🔁 10–15 reps each side

3️⃣ CALF RAISES
Stand tall and slowly raise your heels off the floor. Pause at the top, then lower with control.
🔁 12–15 reps | 2–3 sets

4️⃣ SINGLE-LEG BALANCE
Stand on one leg while keeping your body tall and controlled. Use a wall or chair for support if needed.
⏱️ 20–30 seconds each side

5️⃣ RESISTANCE BAND ANKLE MOVEMENTS
Use a light resistance band to work the ankle through controlled movements: pulling the foot up, pushing down, turning slightly inward and outward.
🔁 10–15 reps each direction

💡 Strong, mobile ankles can improve balance and help you move more efficiently.

⚠️ Stop if you experience sharp pain, significant swelling or instability.

🦶 STRONGER ANKLES • BETTER BALANCE • BETTER MOVEMENT

💪 5 SIMPLE EXERCISES TO HELP WITH SHOULDER PROBLEMS

Do your shoulders feel tight, stiff or uncomfortable? These simple exercises can help improve shoulder mobility, strengthen the supporting muscles and reduce everyday stiffness. 👇

1️⃣ PENDULUM SWINGS
Lean forward and support yourself with one hand on a chair or table. Let the other arm hang down and relax. Gently swing your arm in small circles, then forward/back and side to side.
⏱️ 30–60 seconds each direction

2️⃣ WALL SLIDES
Stand with your back against a wall. Place your arms against the wall with your elbows bent. Slowly slide your arms upwards as far as feels comfortable, then return to the starting position.
🔁 8–12 reps

3️⃣ SCAPULAR RETRACTIONS
Sit or stand tall with relaxed shoulders. Gently squeeze your shoulder blades together and slightly down. Hold for 2–3 seconds, then relax. Avoid shrugging your shoulders.
🔁 10–15 reps

4️⃣ EXTERNAL ROTATION WITH A RESISTANCE BAND
Keep your elbow close to your body and bent to approximately 90°. Slowly rotate your forearm away from your body against the resistance of the band, then return with control.
🔁 10–15 reps each arm

5️⃣ SLEEPER STRETCH
Lie on your side with the shoulder you want to stretch underneath you. Keep your upper arm around 90° and gently use your opposite hand to move the forearm towards the floor. You should feel a gentle stretch around the back of the shoulder — never force it.
⏱️ Hold 20–30 seconds | 2–3 sets

💡 TIP: Healthy shoulders need both mobility and strength. Regularly working on your rotator cuff, shoulder blades and range of motion can help make everyday movements feel easier.

Start gently and gradually increase the difficulty as your shoulder becomes stronger. The exercises should feel controlled and should not cause sharp or increasing pain.

⚠️ Stop and seek professional advice if you experience severe or persistent pain, significant weakness, swelling, numbness, tingling, pain travelling down the arm, or symptoms following an injury.

💪 STRONGER SHOULDERS • BETTER MOVEMENT • BETTER LIFE

Feel free to contact me 🙃😉

🦵 5 SIMPLE EXERCISES TO HELP WITH KNEE PROBLEMS

Do your knees sometimes feel weak, stiff or uncomfortable? These simple exercises can help improve mobility and strengthen the muscles that support your knees. 💪

1️⃣ QUAD SETS
Sit or lie down with your leg straight. Tighten the muscle at the front of your thigh and gently press the back of your knee down. Hold, then relax.
⏱️ Hold 5–10 seconds | 10–15 reps each leg

2️⃣ STRAIGHT LEG RAISES
Lie on your back with one knee bent and the other leg straight. Tighten your thigh, slowly lift the straight leg, then lower it with control.
🔁 10–15 reps each leg

3️⃣ HEEL SLIDES
Lie on your back with your legs straight. Slowly slide one heel towards your bottom, bending your knee as far as comfortable. Slowly straighten the leg again.
🔁 10–15 reps each leg

4️⃣ LOW STEP-UPS
Use a low step. Step up slowly with one leg, bring the other foot up, then step back down with control. Keep your knee tracking in the same direction as your toes.
🔁 8–12 reps each leg

5️⃣ WALL SIT
Stand with your back against a wall and slowly slide down into a comfortable position. You don’t need to go as low as 90° — choose a knee angle that feels comfortable and pain-free.
⏱️ Hold 15–30 seconds | 2–3 sets

💡 TIP: Stronger quads, glutes and surrounding muscles can help support the knee and improve everyday movement.

Start gently and increase the difficulty gradually. Exercises should not cause sharp or increasing pain.

⚠️ Stop and seek professional advice if you experience significant swelling, locking, repeated giving way, severe pain or symptoms following an injury.

🦵 STRONGER KNEES • BETTER MOVEMENT • BETTER LIFE

🧘‍♂️ 5 SIMPLE EXERCISES TO RELAX YOUR LOWER BACK

Feeling tight or stiff around your lower back? Try these gentle movements to improve mobility and release tension. 👇

1️⃣ Cat–Cow Stretch
Move slowly between rounding and gently arching your back.
⏱️ 8–12 reps

2️⃣ Child’s Pose
Sit your hips back towards your heels and reach your arms forward. Relax and breathe deeply.
⏱️ Hold for 30–45 seconds

3️⃣ Knee-to-Chest Stretch
Lie on your back and gently bring one knee towards your chest while keeping the other leg relaxed.
⏱️ 20–30 seconds each side

4️⃣ Supine Lower Back Rotation
Lie on your back with your knees bent. Slowly allow your knees to move from side to side while keeping your shoulders relaxed on the floor.
⏱️ 8–10 reps each side

5️⃣ Pelvic Tilts
Lie on your back with your knees bent. Gently flatten your lower back into the floor, then release. Keep the movement slow and controlled.
⏱️ 10–15 reps

💡 Remember: Your lower back often benefits from gentle movement rather than complete rest. Move within a comfortable range and never force a stretch.

Try these after a long day of sitting, driving or training. 💪

⚠️ Stop if you experience sharp pain, numbness, tingling or pain travelling down the leg.

Move better. Feel better. Stay consistent. 💙

🔥 SPECIAL ONLINE TRAINING OFFER! 🔥

Hello everyone! 😊

I’ve got a great offer for my online coaching sessions:

🎁 Pay for 2 months and get your 3rd month completely FREE!

That means 3 months of online coaching for the price of just 2! 💪

If you’re ready to work towards your goals with structured workouts, guidance and support, this is a great time to get started.

Message me if you’re interested or would like more information! 😊