Category: Bodyweight Exercise

Virtual Fitness: How To Do A Side Lying Hip Lift

January 11, 2022

The Side Lying Hip Lift is a bodyweight exercise that strengthens the outer hip.
Only the top leg moves during the exercise. The ability to maintain a steady upper body, also strengthens the core muscles. Shoulders remain in place.
Modification: If you wobble during the exercise, or if your shoulders rise up, bend the bottom knee into a 90 degree angle. 3) Lean against a wall.

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 Bridge Pose

December 5, 2021

Bridge Pose

Yoga Bridge is a bodyweight strengthening exercise that works the gluteals and hamstrings.

Instructions: Lie on your mat with feet hip width, fingers interlaced. Exhale and slowly lift up off the mat. Inhale while moving downward to start position. In the up position, your body forms a straight line from knees to shoulders.

Variations: 1) Place both arms alongside body with palms down. 2) Place both arms alongside your head with palms facing up, elbows straight.

Modification: If you can’t lift as high as shown in the video, lift up until you reach the limit of your strength, and then return to start position. Move slowly throughout the pose.

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 Upward Plank Pose

December 5, 2021

Upward Plank Pose

Upward Facing Plank is a bodyweight strength exercise that works the gluteals, triceps, and neck extensors.

Instructions: Sit tall, legs together. Take a deep breath. On the exhalation, slowly lift until your body forms a straight line with shoulders higher than hips, and hips higher than knees. Keeping mouth closed, carefully allow your head to lean back. Exhale and return to start position.

Modification: 1) Instead of drawing your head back, bring chin to chest and look at your feet. 2) Place hands on mat with fingers pointed outward.

Alternative: From a seated position, perform Upward Table instead, by placing both feet, hip width on your mat, with knees at right angles. Lift yourself up off the mat, and then return to start postion.

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 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
Please leave comments. It helps others to learn.

Virtual Fitness: How To Do Superwoman

November 17, 2021

S u p e r w o m a n

Superwoman is an upper and lower bodyweight strength training exercise that works the, glutes, shoulders, spinal muscles and hamstrings.

Instructions: From a prone position slowly lift your upper and lower body off the mat, and then return to the start position. The height of your lift depends on your strength. You should feel challenged, but not exhausted during the exercise.

Variation: Start with your legs and forehead resting on your mat.

Modifications: 1) Lift off the mat by bending both elbows to form right angles. Elbows in line with shoulders. 2) Support your weight by placing both arms on the mat. Elbows in line with shoulders.
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