Category: core exercise

Virtual Fitness: How To Do Fitball Bridge

December 5, 2021

Fitball Bridge

The Fitball Bridge is a bodyweight strength trtaining exercise that improves balance while working the gluteals, and core stabilizers.
INSTRUCTIONS: Lie on your back. Place the ball under your legs. Using your arms for support, slowly push your back off the mat until your knees are in line with your hips. Exhale as you push upward. Inhale as you lower yourself down to start position. The goal of this exercise is the ability to remain steady while moving up and down.
MODIFICATION: Instead of using the stability ball, bend your knees at right angles, and place both feet on the floor.
VARIATIONS: To increase challenge, move the ball lower down, and place the heels of both feet on the ball. Or, perform the Advanced Fitball Bridge (see Exercise Video Directory).
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
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Virtual Fitness: How To Do Advanced Fitball Bridge

November 9, 2021

Advanced Fitball Bridge

The Advanced Fitball Bridge is a strength training exercise that works the core muscles, glutes, and hamstrings.
Instructions: Place both feet on the fitball. Arms at your sides, palms down. Exhale and lift your back off mat. Inhale and return to start position. Avoid arching your back.
Exercise goal is to maintain spinal stability while moving.
Modification: Perform the exercise with both legs (calves) on the fitball, instead of your feet.
Caution: Before attempting this exercise, you should be able to perform the bridge exercise without the fitball, and then progress to the modification with both legs on the fitball.
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
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Virtual Fitness: How To Do A Fitball Squat

November 2, 2021

Fitball Squat

Deep Squat For Lower and Upper Body

The Deep Squat is a strength training exercise that works the backside, thighs, legs, front shoulders, and core.
INSTRUCTIONS: Stand with feet hip width or slightly wider. Bring the tailbone back and bend your knees, while lifting the fitball. Keep your back straight. Maintain a slow, steady pace.
ERRORS: Rounding the back. Moving too fast.
MODIFICATIONS: 1) Omit the fitball. 2) Move halfway down with knees at 90 degree angles. 3) Cross arms on chest.
CAUTION: Stop the exercise if you experience knee discomfort.
BENEFITS: Strengthens thighs (quadriceps and hamstrings), backside (gluteals), shoulders (front deltoid), spinal stablizers (core).
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
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Virtual Fitness: How To Do An Outdoor Criss Cross Abdominal Curl

October 30, 2021

Outdoor Criss Cross Abdominal Curl

The Criss Cross Abdominal Curl is a strength training exercise that improves abdominal and oblique strength.

INSTRUCTIONS: Lie on your back. Place hands behind your ears. Bring right elbow toward left knee. Switch and bring your left elbow toward right knee. Continue to work on a diagonal pattern. Keep torso steady.
MODIFICATION: Cross arms on your chest as you move side to side.
VARIATION: To add challenge, keep elbows pointed outward and bring the shoulder toward your knee, instead of touching the elbow to knee.
CAUTION: Avoid clasping your hands behind your head in order to avoid pulling or yanking on your neck.
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
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How To Do A Seated Cable Row

October 27, 2021

Straight Back Seated Cable Row

INSTRUCTIONS: The Straight Back Seated Cable Row is a strength training exercise targeting the back. Place both feet on the foot rest. Bend both knees. Reach forward and take hold of the handles. Keep wrists and back straight. Slowly pull handles toward your rib cage, without arching your back or neck. Keep shoulders neutral. Return to the start position as shown in the video.

BENEFITS: The Straight Back Seated Cable Row strengthens the muscles of the back: Trapezius, Rhomboids, Latissimus dorsi. Core stabilizers of the back and abdomen are also strengthened.

LEVEL: The torso is unsupported during this exercise. Strength is required in the core muscles that stabilize the trunk in order to maintain a steady, upright position. While cables are not the first choice for a beginner, a novice may be able to perform this exercise as long as they avoid using more weight than they can handle, move slowly, and don’t experience neck, shoulder, or back discomfort. The cable should be controlled without extraneous movement.

ERRORS: The following movement indicates using excessive weight. Arching the neck and looking up. Rounding the back. Yanking the handles and moving too fast. Lifting shoulders.

MODIFICATION: Practise good form, rather than attempting to pull more weight. The outcome of too much weight is developing poor posture, suffering an injury, or both.

ALTERNATIVE: In general, cables are not the first choice for beginners. An alternative to the cable, is the seated weight stack row machine with a built-in chest rest, that assists the user to maintain an upright position.

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 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.