Category: Bodyweight Exercise

How To Do Single-Leg Balance Reach

June 14, 2022
Single-Leg Balance Reach, Strengthens Outer Hips, and Core Stabilizers
I N S T R U C T I O N S
  • Stand tall on right foot.
  • Place hands on hips. Point feet forward.
  • Move left leg sideways as far as possible for 8 to 10 repetitions.
  • Switch legs and stand on left foot. Repeat exercise.
  • Avoid leaning forward. Maintain balance throughout.
  • Move slowly.
M O D I F I C A T I O N: 1) Limit the lift angle. 2) Place hands on wall at shoulder height for support.
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How To Do Plank Slide Outs

May 31, 2022
The Plank Slide Out Is A Bodyweight Exercise That Strengthens Core, Shoulders, Upper Back, and Arms
INSTRUCTIONS
  • Get into an all-fours position on your mat.
  • Place a plastic sliding disc under each hand.
  • Lift into a plank position with hands under shoulders and arms straight.
  • Feet about hip width or slightly wider. Toes curled under.
  • Lower down to the down position of a push-up.
  • Slide right arm forward into a straight line. Return right arm to start position.
  • Repeat the same movement with left arm.
  • Push-up with arms straight. Bend elbows and lower down.
  • Continue repeating the sliding exercise for desired repetitions.
EQUIPMENT
  • Plastic Disc Sliders/Gliders
  • Exercise Mat

Gliding Discs sold by Amazon, Perform Better Gliding Discs for Carpet or Hardwood, Power Systems Gliding Discs for Hardwood or Carpet

MODIFICATION
  • Perform the exercise on all fours sliding the disc 4-6 inches, or less from shoulder.
  • Eliminate the push-up.
  • Move arm forward to tolerance performing quarter or half slides.
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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 An Exercise Ball Warm-Up

May 14, 2022
Improve Cardio While Working Upper and Lower Body
Warm-Up Exercises Performed In The Video
  • Cross-Over Step Back
  • Arm Circles
  • Push-Ups
  • Knee Tucks
  • Squat Circle-Around
  • Jumping Jack
INSTRUCTIONS: Change the playback speed to the slowest. Focus on one exercise at a time, and do it correctly rather than attempting to do them all at once. The size of the ball determines how difficult the exercise will be. Use a smaller ball, if you’re struggling. Omit exercises that are too difficult.

Exercise Balls are sold by Amazon, Perform Better, and Power Systems

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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 Bird Dog Core Stabilization Exercise

May 10, 2022
The Bird Dog Is A Bodyweight Strength Training Exercise For Shoulders, Back and Glutes
Instructions: Get onto all fours. Place knees under hips, and hands under shoulders. Slowly raise right arm up to shoulder level, and left leg up to hip level. Slowly lower both arm and leg to the start position. Repeat the movement using left arm and right leg. Maintain a steady position without sagging your back toward the mat. Avoid swinging your arms. Continue alternating limbs for desired repetitions.
Caution: Stop and rest if you get tired. Discontinue the exercise if you experience discomfort. Loss of balance will occur, if you move too fast.
Modifications: 1) If you experience knee discomfort use a thicker mat or place a folded towel under knees. 2) Raise one limb instead of both.
Benefits: Strengthens shoulders, and core muscles. Improves shoulder mobility. Relieves low backache when practiced on a regular basis, as it strengthens core muscles associated with maintaining a healthy spine.

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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