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 Fitball Push-Up

October 7, 2021

Fitball Push Up

Instructions: Place the fitball on your mat. Kneel with the fitball in front of you. Begin to roll the ball toward you very slowly, so that your chest is on the ball. As you slowly inch the ball farther back, more of your weight is now on the ball. Begin reaching slowly for your exercise mat, and place both hands on the mat for support. Continue to move the ball until it’s under your legs. This maneuver is very tricky. If it’s done too quickly, you’ll fall off the ball.
Caution: This is not a beginner exercise. Do not attempt it if you have difficulty maintaining your balance on the fitball. The emphasis is to move slowly. If your core is weak, you’ll wobble on the ball, which will cause you to lose your balance and fall. Work in an area clear of furniture.
Equipment: Non-skid exercise mat, an appropriate sized fitball, and sneakers. Click the link to read my post on fitball sizes. LINK
Modifications: 1) To reduce the intensity of this exercise, place the fitball under your thighs. 2) Fill the ball with less air to make balancing easier.
Benefits: Strengthens biceps, triceps, chest and core muscles.
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 Dumbbell Bicep Curl

October 6, 2021

Dumbbell Bicep Curl – Basic Level

WOMAN PERFORMING A DUMBBELL CURL EXERCISE – Pexels

Instructions: Starting position with arms at your sides. Bend elbows and lIft the dumbbells by alternating left and right arms. Then change and lift the dumbbells with both arms. Perform 3 sets of 8 to 10 repetitions. Do fewer of each, if you can’t do 3 of 8-10.

Variation: For added challenge, change your standing position to a lunge. Perform 3 sets of 8-10 repetitions leading with right leg, and then repeat your sets and reps with the left leg. If your legs get tired, do fewer sets and reps on each side.

Benefits For Women: Bicep Curls add strength and toning, which means you’re going to look better at the beach.

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 Side Plank Hip Dip

October 5, 2021

Side Plank Hip Dip

Benefits: Core stabilization. That means you’re able to maintain a stable side plank position throughout the exercise, without flopping around on the mat, losing your balance.
Instructions: Start on your right side. Align right elbow under right shoulder. Stack feet together. Lift into a side plank. Using small movements, pulse hip up and down. Sets and Repetitions: 3 sets of 10. This isn’t a beginner exercise.
Modifications: Do fewer sets and repetitions if you can’t tolerate 3 sets of 10. For extra support, drop the bottom knee to the mat and lean on your leg with your knee directly under your hip, instead of stacking your feet together. Wrap your top arm around your waist, with arm resting on your back, instead of raising it upward.
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 Medicine Ball Obliques

October 5, 2021

Medicine Ball Obliques

Strengthens oblique abdominal muscles. Improves core stabilization.
Instructions: Move side-to-side while holding the medicine ball. If the medicine ball is too heavy you won’t be able to do this exercise properly without lifting your shoulders, creating excess tension in that area.
Modifications: Perform the exercise without the medicine ball. Cross your arms on your chest and practise moving side-to-side. As you gain strength, add a light weight medicine ball.
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 Dumbbell Boxing Abdominal Curl

October 3, 2021

Dumbbell Boxing Abdominal Curl

Benefits of the Dumbbell Abdominal Boxing Curl : This exercise, when done correctly, activates the core, strengthens the chest (pectorals), front shoulders (front deltoid), arms (biceps), and the abdominal muscles. The biceps are also activated as he curls up from the mat with his elbows bending, assisting the abdominals during the movement.
Technique: The model in this video is moving very quickly throughout the movement. However, the slower you move, the harder it is. In addition to that, you can add heavier handweights. Keeping both feet flat, instead of lifting up onto the heels, increases the workload.
Cautions: Don’t forsake correct technique by adding more weight, or moving faster. The point is to activate the core by stabilizing hips and legs as you curl up, and then release downward. If your knees buckle and wobble, you’re either using too much weight, or going down too low for your level of strength. The same goes for your hips. They should be stable. If you can’t stabilize, you will need to start with a basic ab exercise until you get stronger. This exercise is not recommended for beginners.
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