Author: Irene Pastore

Hello! I am a Personal Trainer, Yoga and Pilates Instructor who specializes in fitness after 50. My service is Live Streaming. Connect with me from anywhere in the world. I look forward to helping you achieve your health and fitness goals.

Virtual Fitness: How To Do A Dumbbell Balance Lunge

October 20, 2021
Dumbbell Balance Lunge

Instructions: The Balance Lunge exercise is performed using a non-moving object such as a heavy box, bench, or chair. Move down and up slowly, without your knee touching the floor. Keep your back straight, eyes level. Perform 3 sets of 8 to 10 repetitions, or fewer depending on your level of strength.
Mounting The Box: Have a spotter hold the dumbbells while you place your leg on the box. When you’re ready, have the spotter pass you the dumbbells.
Benefits: Strengthens thighs, legs and core muscles. Using added weight creates more resistance and makes the exercise harder.
Caution: This exercise is not for beginners. It requires a high level of concentration, core strength and balance.
Prerequisite: You should be able to do stationary, and walking lunges while holding dumbbells, before attempting the exercise shown in this video.
Modifications: 1) Omit using hand weights. 2) Face a wall with the box behind you. Perform the exercise with both hands on the wall shoulder width. Bend your knee, and place one leg on a heavy box. 3) Perform smaller moves as you go up and down, while maintaining good balance throughout the exercise.
EXERCISE DOs and DONTs – As with all exercise programs, when using exercise videos that appear on this site, you need to use common sense. If your muscles are weak, either do the modifications, or don’t attempt this exercise if it’s too difficult for you. When starting an exercise program, be sure to discuss your plans with your healthcare provider

Virtual Fitness: How To Do A One-Leg-Up Abdominal Curl

October 18, 2021

One Leg Up Abdominal Curl

ONE LEG UP ABDOMINAL CURL
Instructions: The One Leg Up Abdominal Curl is a strength training exercise that targets the abdominals and front of the thigh (quadriceps). Alternate legs as you perform this exercise. From a supine position on your mat, bring your chin toward your chest. Round your back as you lift your right leg. Reach up with your arms to touch your foot. Repeat on the left leg. Perform 3 sets of 8 to 10 repetitions. Reduce the number of sets and repetitions according to ability.
Modifications: Bend your knee as you reach up.
Alternatives: If you find this exercise too difficult, do the Basic Abdominal Curl exercise instead. LINK
EXERCISE DOs and DONTs – As with all exercise programs, when using exercise videos that appear on this site, you need to use common sense. If your muscles are weak, either do the modifications, or don’t attempt this exercise if it’s too difficult for you. When starting an exercise program, be sure to discuss your plans with your healthcare provider
Please leave comments. It helps others to learn.

Virtual Fitness: How To Do A Basic Abdominal Curl

October 18, 2021

Basic Abdominal Curl

Instructions: The Basic Abdominal Curl is a strength training exercise that targets the abdominals. Clasp hands behind your head, bringing your chin toward your chest. Round your back and slowly curl up. Perform 3 sets of 8 to 10 repetitions. Reduce the number of sets and repetitions according to ability.
Modifications: 1) Bring your knees up toward your chest in a 90 degree angle. 2) Place both feet on a support, such as a bench or chair, with knees in a 90 degree angle.
Caution: Keep elbows pointed outward in order to avoid pulling your head forward.
EXERCISE DOs and DONTs – As with all exercise programs, when using exercise videos that appear on this site, you need to use common sense. If your muscles are weak, either do the modifications, or don’t attempt this exercise if it’s too difficult for you. When starting an exercise program, be sure to discuss your plans with your healthcare provider
Please leave comments. It helps others to learn.