How To Do Transverse Lunge To Balance

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.

Shop Our Health & Fitness Store


How To Do A BOSU Suitcase Deadlift

BOSU Suitcase Deadlift is a strength training exercise that improves balance, strength in thighs, shoulders and core.


Soft-Weighted Training Balls Are Sold By Amazon

BOSU Sport Balance Trainer is sold by Perform Better, BOSU Home Balance Trainer is sold by Power Systems, and BOSU Pro Balance Trainer from Amazon

INSTRUCTIONS: Stand a few feet in back of the BOSU Trainer, while holding a soft-weighted training ball in right hand. Bend knees into a squat. Slowly swing arms back. Jump forward to land on the BOSU. Bend knees and elbows. Alternate arms and perform 3 sets of of lifts. Stand up and step back with right foot into a reverse lunge. Repeat routine for desired sets holding ball in right hand. Then place weighted training ball in left hand and repeat the exercise for desired sets.

MODIFICATIONS: 1) Omit the weighted training ball. 2) Step on to the BOSU instead of jumping. 3) Do fewer repetitions and sets.

EQUIPMENT: BOSU Balance Trainer and Weighted Training Ball.


Shop Our Health & Fitness Store for BOSU


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 Step-Up-To-Balance Bicep Curl To Overhead Press

Step-Up-To-Balance Strengthens Core, Thighs, Biceps and Shoulders
INSTRUCTIONS

Dumbbells are sold by Power Systems, Perform Better and Amazon

FreeStyle Step: Red/Black Sold By Perform Better

INSTRUCTIONS

There are 4 moves. 1) Step up on to platform with left leg. Stand on left foot as you do each exercise. 2) Perform 1 dumbbell curl. 3) Perform 1 dumbbell overhead press. 4) Lower weights and step down. Move slowly throughout each move.


EXERCISE GOAL: Maintain stability

MODIFICATIONS: 1) The higher the platform, the harder it is to maintain stability. Use a lower platform if needed. 2) Stand on one foot while performing the exercise without the platform. 3) Reduce the weight by using smaller dumbbells.


EQUIPMENT: Dumbbells, Platform, or Step


Shop Our Health & Fitness Store


How To Do A Stability Ball Dumbbell Combo

Stability Ball Dumbbell Combo Is A Core Stabilization Exercise The Strengthens Back and Shoulders
INSTRUCTIONS

Stability Balls Are Sold on Amazon, Perform Better and Power Systems

Dumbbells are sold by Power Systems, Perform Better and Amazon

INSTRUCTIONS

There are 5 moves in this exercise. Lie on the stability ball with feet hip width. Hold dumbbells with a pronated grip in the start position with dumbbells under shoulders. 1) Slowly bend elbows into a right angle while lifting dumbbells up. 2) Keep elbows at right angles and move weights up aligning dumbbells with ears. 3) Straighten elbows while pushing dumbbells forward, arms forming a straight line. 4) Pull elbows back to a right angle. This is the same position as # 2. 5) Lower dumbbells to the start position. Repeat additional rounds as desired.


TECHNIQUE: Keep shoulders away from the ears. Push front of the hips into the ball by maintaining glute muscle activation. Remain stable during each movement.

MODIFICATION: If the ball is too large, or the weight too heavy, you’ll have difficulty with stabilization. If your feet don’t touch the floor, select a smaller ball or remove some of the air.


EQUIPMENT: Stability Ball and Dumbbells


Shop Our Health & Fitness Store


How To Do Prone Wide Rows on A Stability Ball With A Workout Bar

Stability Ball Prone Wide Rows Is A Core Stabilization Exercise The Strengthens Upper Back and Core
INSTRUCTIONS

Exercise Balls Are Sold on Amazon, Power Systems and Perform Better

Workout Bars are Sold by Weight at Perform Better, Power Systems and Amazon

Home Fitness Equipment: How To buy An Exercise Bar

INSTRUCTIONS

Take a prone position on the exercise ball with feet wider than hips. Bend elbows and grip the workout bar wider than shoulder width. Slowly bring the bar toward chest and then release to the start position. Grip is pronated with wrists straight.


TECHNIQUE: Remain stable throughout.

MODIFICATION: If the ball is too large, or the weight is too heavy, you’ll have difficulty with stabilization. If your feet don’t touch the floor select a smaller ball or release some of the air.


EQUIPMENT: Stability Ball and Workout Bar


Shop Our Health & Fitness Store