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.

How To Do Single Leg Floor Bridge

August 6, 2022

The Single Leg Floor Bridge Is A Basic Core Stabilization Exercise That Strengthens The Glutes and Hamstrings. The Challenge Is To Maintain Hip Stability While Balancing On 1 Foot.

INSTRUCTIONS
INSTRUCTIONS
  • Lie on your back. Bend knees at a 90 degree angle.
  • Maintain neutral low back.
  • Place feet on mat at hip width.
  • Place your arms out to the sides palms down.
  • Gently draw the shoulder blades back.
  • Lift right foot a few inches off mat.
  • Draw your navel toward your spine as you lift your lower back off mat.
  • Bridge the body up into a straight line with knees higher than hips, and hips higher than shoulders.
  • Pause for a few seconds , and then slowly lower your back down to the mat.
  • Keep the right foot off mat for desired number of repetitions.
  • Move slowly and maintain stability throughout the exercise.
  • Repeat the exercise by lifting the left foot off the mat.

ERRORS: Arching the low back. Flattening the low back to the mat. Raising shoulders toward ears. Placing feet together or too wide apart. Uneven hips during lifting. Unable to maintain stability. Tailbone sags toward the mat.

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How To Do Floor Bridge

August 6, 2022

The Floor Bridge Is A Basic Core Stabilization Exercise That Strengthens The Glutes and Hamstrings

INSTRUCTIONS
INSTRUCTIONS
  • Lie on your back. Bend knees at a 90 degree angle.
  • Maintain neutral low back.
  • Place feet on mat at hip width.
  • Place your arms out to the sides palms down.
  • Gently draw the shoulder blades back.
  • Draw your navel toward your spine as you lift your lower back off mat.
  • Bridge the body up into a straight line with knees higher than hips, and hips higher than shoulders.
  • Pause for a few seconds , and then slowly lower the spine down to the mat.
  • Repeat for the desired number of repetitions.
  • Move slowly and maintain stability throughout the exercise.

ERRORS: Arching the low back. Flattening the low back to the mat. Raising shoulders toward ears. Placing feet together or too wide apart.

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How To Do Single Leg Squat Touch Down

August 4, 2022

Single Leg Squat Touchdown Is A Basic Core Stabilization Exercise That Strenghtens Legs and Thighs

INSTRUCTIONS
INSTRUCTIONS
  • Begin in a standing position. Feet hip width.
  • Place left hand on left hip.
  • Bend hips and knees into a squat, while balancing on left foot.
  • Reach down to touch left foot with right hand.
  • Hold briefly. Return to standing position.
  • Perform desired number of repetitions while balancing on left foot.
  • Repeat the exercise while standing on right foot.

ERRORS: Losing control of the exercise by either moving too fast, or performing too many repetitions.

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