Category: core exercise

Virtual Fitness: How To Do Walking Dumbbell Lunge

September 12, 2021

Walking Dumbbell Lunge

Instructions: Alternate stepping forward with right and then left foot. Hold and stabilize between steps. As strength increases, add more weight to increase challenge.
Modifications: 1) Take smaller steps forward and bring both feet together after each step. 2) Place hands on hips instead of holding weights. 3) Hold onto a wall with one hand, with opposite hand on your hip or at your side.
Moving Lunge Benefits: Strengthens thighs, legs and core. Improves balance.
Cautions: Slow your tempo to suit your ability. The goal is to maintain a steady pace without losing balance.
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

Equipment of the Month: Equalizer Bars Dip Station

August 2, 2021

EQUIPMENT OF THE MONTH: Equalizer Bars Dip Station

CATEGORY: Total Body Workout

HOW TO USE IT:  Follow the instructions on the DVD and Workout Poster included with the kit.

PORTABILITY:  The set includes two equalizer bars measuring 28 1/2″ high by 25″ wide and weighs 8 lbs.  Price range is about $50.00 to $100.00.  Constructed of heavy-duty metal.  Adjustable.

BENEFITS:  Strengthen arms, chest, back, core.

TYPE OF WORKOUT: Bodyweight

Irene Pastore, is a Certified Personal Trainer, fitness blogger, health educator, and speaker. She has 25 years experience teaching exercise in New York City.  To read her complete bio, visit the About Page.

Home Fitness: Airex Balance Pad Stability Trainer

July 2, 2021

The Airex Balance Pad is a premium non-slip product that comes in several colors.  The dimensions in inches are 19.69 x 16.14 x 2.36.

Category: Core Strength, Balance and Stability.

How To Use It: Balance exercises are performed while standing or seated on the Airex Balance Pad.  

Portability: Light and easy to carry and move.  Take it on vacation, or business trips.

Benefits: Cost effective method to improve balance by activating the core. Nice addition to a home gym. Lies flat and stores easily in a closet or drawer. The Airex Balance Pad is a good choice for seniors who want to improve balance.

Airex Foam Balance Pad and Stability Trainer Is Available at Amazon. Follow This Link for More Details.

Home Fitness: Non-Slip Agility Markers

June 5, 2021

Space-Saving, Colorful, Wide Applications and Portable

CATEGORY: Speed, Agility, Balance

HOW TO USE IT: Non-slip 9-inch flat disks, for use on smooth indoor surface.  Works well on carpets.

PORTABILITY: Dots are lightweight and portable.  Toss in a carry bag for easy transport.

BENEFITS:  Improve balance and range of motion.  Suitable for any level of fitness, including older adults, and kids.

TYPE OF WORKOUT: Hops, jumps and balance drills.  For increased challenge, use more than 1 set, and/or combine with Agility Ladders and Rings.  Excellent for seniors who want to improve balance.

Non-Slip Agility Markers Are Available on Amazon. Follow This Link For Details and Price.

Equipment of the Month: Rumble Roller

May 1, 2021

EQUIPMENT OF THE MONTH: Rumble Roller

CATEGORY: Flexibility and Myofacial Release

HOW TO USE IT: The Rumble Roller is a therapeutic device that restores flexibility, by providing relief from muscle pain and stiffness, caused by trigger points. Muscles are massaged, and relieved of discomfort,  by rolling over the firm, but flexible bumps on the surface of the Rumble Roller.  The rollers are sold in small size 12″ x 6″, and large size  31″x 6″.

PORTABILITY: The Rumble Roller is light, weighing about 3.5 to 5 pounds, depending on size.

BENEFITS: Increases flexibility.  Easy to use.  A must for your home gym.

TYPE OF WORKOUTS: Rumble Roller provides relief from tight muscle tissue, known as trigger points.  The roller isn’t used for a workout, but will increase your range of motion so that your workout, and sports activities are more productive.

Irene Pastore, Certified Personal Trainer, fitness blogger, health educator, and speaker. She has 23 years experience teaching exercise in New York City.  For her complete bio, visit the About Page.  

Why Core Exercise Seems Easy When It Should Be Difficult

March 10, 2021

THE DEAD BUG CORE EXERCISE

When you’re working on core exercises, you have to follow what is called “good form”.  That means the exercises have to be done correctly in order for you to get all the benefits of each exercise, which in turn, helps you to reach your fitness goals.

One example of a basic core exercise is the Dead Bug. While lying on your back, move your arms and legs back and forth. Your spine and hips are steady.

The Dead Bug Exercise looks easy, like almost anyone could do it. But, if you flail your limbs in the air, and rock back and forth, you’ve missed the point of the exercise.

The goal in core exercise is to stabilize your body, not to toss yourself around on the mat getting winded, and losing control of the movement.

In fact, your breathing should be as stable as your hips and spine. Gasping and sputtering through core work is not where you want to go.  When you perform the basic core exercises correctly, you’ll be ready for a more challenging workload.

Irene Pastore, is a Certified Personal Trainer, fitness blogger, health educator, and speaker. She has 23 years experience teaching exercise in New York City..  For her complete bio, visit the About Page.