Old Age Is Not For Sissies
October 15, 2021
Category: Bodyweight Exercise
Virtual Fitness: How To Do One-Arm Reach Abdominal Curl
October 12, 2021
One Arm Reach Abdominal Curl
ABDOMINAL CURL VARIATION – Pexels
Instructions: The Abdominal Curl One Arm Reach is a strength training exercise that targets the abdominals, chest and front thigh. The move is performed on a diagonal pattern. Lie on your back with arms and legs behind you on your mat. Support your head by placing the right hand behind your head with elbow bent. Raise right leg to a 90 degree angle as shown in the video.
Bring your chin to your chest. Round your back as you begin an abdominal curl. Reach up to your foot with your left hand. Return to start position. Repeat the exercise on the other side by raising the left leg and right arm. Perform 3 sets of 8-10 repetitions, or fewer if you can’t do as many.
Benefits: Abdominal and chest strength. Hamstring stretch.
Modification: 1) Loop an elastic fitness band around your foot, and hold it in your hand to help you lift into the abdominal curl. 2) Bend your knee to your chest and reach for the opposite knee, instead of your foot.
Alternative: If this exercise is too difficult, try the Basic Abdominal Curl instead. LINK
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 Jumping Jack Squat
October 12, 2021
Jumping Jack Squat
Instructions: This exercise combines cardio fitness with strength training. Begin with arms at your sides, feet together. Bend your knees and jump into a wide stance. At the same time bend your elbows as you lift your arms. Keep wrists straight with fingers pointed up. Return to the start position.
Benefits: The Jumping Jack Squat is a bodyweight exercise that Improves cardio, strengthens thighs, and shoulders.
Overuse Cautions: The Jumping Jack Squat is an impact exercise. Consider the amount of impact exercises you do on a weekly basis, and take into account the long-range effect it will have on your knees. Here’s a link to an article from John’s Hopkins Medicine about overuse and Jumper’s Knee (Patellar Tendonitis). LINK
Alternatives: Practice wide squats without jumping.
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 Squat
September 30, 2021
Basic Squat
The Squat Exercise is performed indoors or outdoors. You need very little space to do this basic strength training exercise.
Modifications: The lower you squat, the harder it is. If you’re new to this exercise, squat down at a higher angle. Suggested Sets and Repetitions: Do 3 sets of 8 to 10 repetitions. If you can’t do that many, cut back to 1 or 2 sets of 5 to 8 repetitions, or do whatever you can manage.
Benefits: Squatting is a strength training exercise that improves your Hamstrings, Quadriceps, and Gluteals.
Benefits For Women: Squatting tones your thighs. You’ll look better in stretch pants.
EXERCISE DOs and DONT’S – 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 Two-Arm-Reach Abdominal Curl
September 12, 2021
Two Arm Reach Abdominal Curl
Instructions: The Abdominal Curl Two Arm Reach is a strength training exercise that targets the abdominal and chest muscles. Lie on your back. Bring your chin toward your chest. Slowly curl up by rounding your back. Bring your arms up and in front of you, as shown in the video. Roll back down onto your mat. Perform 3 sets of 8 to 10 repetitions. Reduce the number of sets and repetitions according to ability.
Modifications: 1) Cross your arms on your chest. 2) Lower your body halfway down, and then come back up.
Alternative: If the Abdominal Curl Two Arm Reach exercise is too diffricult, do the Basic Abdominal Curl instead. LINK
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 abdominal 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.
Stairway Fitness
February 23, 2016
Stair workouts require no equipment, and provide an opportunity to stretch tight muscles, strengthen weak muscles, and get a terrific heart-healthy workout. Just find either outdoor or indoor stairs, and you’re ready to start training.
Stair Climbing Cardio Exercise. Either walk, or jog up and down a flight of stairs. Stair Climbing also strengthens your hamstrings, quadriceps, and backside.
Stair Strengthening Exercises. Push-Ups, Tricep Dips, Stationary Lunges.
Stair Stretching Exercises. Hamstring Stretch, Hip Flexor Stretch, Inner Thigh Stretch, Quadricep Stretch.
Stair Relaxation. After working out, lie down on a step, close your eyes and take a rest.
Hip Flexor Stretch
Push-Ups
Stair Climbing
Quadriceps Stretch
Tricep Dips
Relaxation
Inner Thigh Stretch
Lunge Leg Strength
Hip Stretch
Hamstring Stretch
Calf Stretch
Inner Hip Stretch
Irene Pastore is a native New Yorker, health and fitness blogger, and personal trainer. Irene owns this website, and writes all the blog posts. For her complete bio, visit the About Page.
Copyright 2016 Irene Pastore and Tour De Core.com
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