Category: core exercise

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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How To Do Transverse Lunge To Balance

August 4, 2022

Lunge To Balance Is A Basic Core Stabilization Exercise That Improves Lower Body and Core Strength

INSTRUCTIONS
INSTRUCTIONS
  • Stand with feet shoulder width apart with hands on neutral hips.
  • Rotate 90 degrees to the right into a lunge stance with right knee forming a 90 degree angle.
  • Hold briefly whlile maintaining balance.
  • Return to start position.
  • Raise right knee while maintaining balance on left foot. Hold briefly.
  • Repeat exercise leading with left foot.
ERRORS: Losing control of the exercise by moving too fast, or your lunge is too wide.

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How To Do A BOSU Reverse Plank Press Up

July 12, 2022
The Reverse Plank Press Up Is An Advanced Exercise That Strengthens the Anterior Thigh, Triceps and Core Stabilizers
https://youtu.be/60X9enMDzZEhttps://youtu.be/60X9enMDzZE
PROGRESSION INSTRUCTIONS: Before attempting this exercise on the BOSU, you should be able to perform the Reverse Plank Press Up in the following order. 1) Without equipment. 2) On a foam balance pad or disc. 3) On the BOSU.
MODIFICATIONS: 1) If you can’t lift your leg, omit this move. 2) Lift leg at a lower angle than shown in this video. 3) Bring chin toward chest.
CORRECT POSITIONING: Avoid dropping your tailbone toward the floor. Maintain a long neck by avoiding throwing your head back. If you’re tailbone drops toward the floor, omit lifting your leg, or lift it at a lower angle than shown in the video. Shoulders should be higher than hips. Avoid lifting shoulders. Keep them in neutral position.
EXERCISE LEVEL: Advanced

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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

How To Do A Pike Push-Up

June 30, 2022

The Pike Push-Up Is A Bodyweight Strength Training Exercise That Works Core, Biceps and Shoulders

INSTRUCTIONS

Mats are sold by Power Systems, Perform Better and Amazon

INSTRUCTIONS

  • Step onto mat. Place hands shoulder width, and feet hip width.
  • Lift tailbone and place your body in an inverted V pike position.
  • Knees straight but not locked.
  • Head positioned between arms.
  • Bend elbows and slowly lower until forehead touches mat.
  • Slowly push up to starting pike position.
  • Maintain spinal stability and control throughout exercise.
  • Keep your breath steady and avoid straining.

ERRORS: Lifting shoulders toward ears. Looking up. Straining.

MODIFICATIONS: If you begin to lose control of the exercise, move only part of the way down.

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How To Do A Bench Pike Push-Up

June 30, 2022
The Bench Pike Push-Up Is A Bodyweight Exercise That Strengthens Core, Arms, Shoulders
INSTRUCTIONS

Weight Bench is sold by Amazon, Power Systems and Perform Better

INSTRUCTIONS

  • Place hands shoulder width on floor and feet slightly apart on bench.
  • Position yourself into a pike (inverted V). Crown of head in line with tailbone.
  • Curl toes under.
  • Bend elbows outward and slowly lower while aiming forehead toward floor.
  • Stop when your forehead is an inch from the floor.
  • Slowly push-up to the start position.
  • Maintain shoulder and hip stabilization throughout.
  • Repeat movement for desired repetitions.

ERRORS: 1) Arching your back. 2) Shrugging shoulders. 3) Looking up. 4) Lifting palms off floor.

MODIFICATIONS: Lower only part of the way down.

EQUIPMENT: Weight Bench

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How To Do A Single-Leg Squat

June 21, 2022
Single-Leg Squat Strengthens the Quadriceps, Calves, Glutes

The Single Leg Squat Is An Advanced Lower Body Exercise That Needs No Equipment

I N S T R U C T I O N S
  • Stand on one foot with hands on hips, toe pointed forward. Draw in your abs.
  • Squat down on one leg as deep as possible driving the hips back. Align knee over toes.
  • Maintain balance throughout. Ensure weight is balanced, back doesn’t round or excessively arch, knee does not collapse inward, and torso and hips do not rotate.
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