Category: core exercise

Virtual Fitness: How To Do Sliding Leg Curls

April 21, 2022

Sliding Leg Curls Is A Bodyweight Strength Training Exercise That Works Glutes, Hamstrings and Obliques

Single Leg Bridge Curl

INSTRUCTIONS: The Single Leg Curl starting position is knees higher than hips and hips higher than shoulders. Using a folded towel under your feet, slowly slide outward, only as far as you can maintain stable hips and shoulders. Slide both feet back to the starting position.
EXERCISE GOAL: Maintain stable hips and shoulders. Avoid sagging the tail bone toward the floor or rocking hips back and forth. Shoulders remain in neutral position and do not rise up toward the ears.

Shoulder Elevated Single Leg Bridge

INSTRUCTIONS: Maintain a straight line from shoulders to knees without sagging your tail to the floor. Lift tail up and raise knee upward. Lower down to the start position and repeat either on the same side for several repetitions, or alternate left and right legs.
ALTERNATIVE: If the exercise is too difficult, perform single leg raises on an exercise mat while lying on your back in a bridge position.

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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

Virtual Fitness: How To Do A Reverse Plank Press Up On The BOSU

April 16, 2022
The Reverse Plank Press Up Is A Core Strengthening Exercise
PROGRESSION INSTRUCTIONS: Before attempting this exercise on the BOSU, you should be able to perform the Reverse Plank Press Up in this order – 1. without equipment 2) on a foam balance pad 3) on the BOSU.
MODIFICATIONS: 1. if you can’t lift your leg, omit this move. 2. lift the leg at a lower angle than shown in this video. 3. bring chin toward chest.
CORRECT POSITIONING: 1. avoid dropping your tailbone toward the floor. 2.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 the hips.
MUSCLES WORKED: Core, Triceps, Quadriceps, Neck Flexors

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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

Virtual Fitness: How To Do Around-The-Body Kettlebell Pass

April 12, 2022
Around-The-Body Kettlebell Pass Is Used As A Warm-Up

Improves Core and Grip Strength

INSTRUCTIONS: Stand with feet slightly wider than hip-width. Knees remain straight but not locked. Keeps abs firm, shoulders square and neutral. Grip the weight firmly as you pass it around your body. Hips do not move side-to-side or swivel. Begin with a slow pace and increase the pace, as long as you have full control over the exercise.
INSTRUCTIONS continued: Move the weight to the right for several rounds and then repeat on the left. The minimum weight available on kettlebells is 5 lbs. Be sure your grip is strong enough to manage that amount of weight.
VARIATIONS: Change your pace to either slower or quicker. During faster movement be sure to maintain proper form as given in the instructions. For added challenge move the weight once to the right and then once to the left. Continue this pattern for several rounds.

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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

Home Fitness Equipment: Exercise Ball

April 12, 2022
Achieve Your Strength Training Fitness Goals With The Exercise Ball

Category: Total Body Strength, Balance, Flexibility and Core Training

How To Use It: The Exercise Ball improves balance by activating the core muscles. Exercises are performed in a variety of positions: kneeling, on your back, on your abdomen, lying on the floor, sitting on the floor.

Stability Ball Sold On Amazon

The Exercise Ball has to be inflated, so you’ll need to get an air pump, unless the pump is included. The model shown on the right includes a pump.

Buy a ball according to your height. Some balls have a burst free safety feature. If the ball is punctured it will slowly deflate. Certain manufacturers sell exercise balls according to weight capacity, as well as height.

Portability: Remove the air from the ball and transport it anywhere. In some cases, the pump may be larger and heavier than the deflated ball.

Benefits: Excellent addition to a home gym. Very easy to store when deflated.  Cost effective and versatile. Often includes an exercise chart with purchase.  A small investment in an exercise ball goes a long way.

Type of Workout:  Total Body workout includes flexibility, balance and core strength.

WHERE TO PURCHASE EXERCISE BALLS

Amazon Exercise Balls, Perform Better Versa Ball Stability Ball, and Power Systems LifeFitness Stability Ball. When purchasing a stability ball, be sure to select the correct size.

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Note About Product Links: Product links provided in this post may expire or be changed by the vendor. If the link doesn’t work, go to our Store, select a vendor, and then search that vendor for a similar item. You can also report non-functioning links by using the Contact Form on this site.

Home Fitness Equipment: TRX RIP Trainer Basic Kit

March 29, 2022

TRX RIP Trainer Basic Kit, Core Strength-Training Equipment, 20 lbs. of Resistance

Category: Rotational Strength and Core Stability

How To Use It: Secure the TRX RIP Trainer to any sturdy attachment point and you’re ready to go.

Portability: Lightweight and portable.  Toss it in your bag, suitcase or backseat. Easy storage, perfect for home gym.

Benefits: Improves rotational movement and balance.

Type of Workout:  Small Equipment Core Strength

WHERE TO BUY THE TRX RIP TRAINER BASIC KIT

Amazon TRX RIP Trainer Basic Kit – Perform Better TRX Rip Trainer Basic Kit

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Note About Product Links: Product links provided in this post may expire or be changed by the vendor. If the link doesn’t work, go to our Store, select a vendor, and then search that vendor for a similar item. You can also report non-functioning links by using the Contact Form on this site.

Home Fitness: SPRI Balance Pods

March 14, 2022

Category: Core Strength, Agility, Balance, and Stability,

How To Use It: SPRI Balance Pods are used to improve balance and coordination.  They are placed on an indoor flat, smooth surface, spaced evenly, and used as stepping stones.  Pods come in a set of 6.  

Portability: The pods are very light and portable. They’ll fit in a carry all.  Take them anywhere.

Benefits: Easy to store.  Perfect for a home gym.  Toss in your bag for business trips or vacation exercise.  Lightweight, colorful product.  Easy to learn.  Activates the core.  Excellent for experienced older adults who want to improve balance.  

Type of Workout: Standing Balance Exercises. For more challenge, use more than one set of pods.

SPRI Balance Pods Are Available on Amazon. Follow This Link for Details and Prices