Category: Bodyweight Exercise

Home Exercise Equipment: Core Fitness Sliders

March 11, 2022

CATEGORY:  Core Strength and Bodyweight Training.

HOW TO USE IT: Core Sliders are double-sided plastic discs, with foam padding on one side, and smooth plastic on the other.  They slide on indoor surfaces, such as carpets, wood and linoleum.

PORTABILITY: A set of 2 sliders are light, weighing about 6 ounces. Core Sliders are compact.  They’ll fit into a small carry bag.  Use at home, travel, or in the gym.  Toss in your bag for a core workout while on vacation, or business trips.

Elite Core Sliders Are Sold on Amazon. Follow This Link For Details and Prices

BENEFITS: Time efficient, convenient, low impact core workouts.  Lies flat. Takes up very little storage space. Great addition for a home gym.  Offers a low impact, total body workout.  Economical. Around $12.00 for a set of sliders on Amazon.

TYPE OF WORKOUT: Excellent for building core strength, while working arms, legs, abs.

WHERE TO BUY ELITE CORE SLIDERS: Amazon

Virtual Fitness: The Correct Way To Do A Push-Up

March 8, 2022
The Push-Up is a bodyweight strength training exercise that works the chest, front shoulders (anterior deltoids), and posterior upper arms (triceps). The exercise is suitable for a strong beginner.
INSTRUCTIONS

Step 1: Assume a push up position with the body in a straight line from head to heel, feet hip to shoulder width and hands 1.5-2x shoulder width. Brace the core and tighten the glutes. Press away from the floor to prevent the shoulder blades from winging.

Step 2: Lower the chest toward the floor through a maximum range of motion until the chest is a few inches off the floor or shoulders have reached elbow depth.

Step 3: Reverse the pattern and return to starting position.

Step 4: Repeat. Maintain posture throughout. Keep the shoulders from elevating or rounding. Do not let the back round or arch or the hips sag or pike. Avoid letting the head jut forward.

MODIFICATION: Do the Modified Push-Up >link<, or the Incline Wall Push-Up >link> if the full Push-Up is too difficult.

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 Modified Push-Up

March 7, 2022
The Modified Push-Up is a bodyweight strength training exercise that works the chest, shoulders, and posterior upper arms (triceps). The exercise is suitable for beginners.
INSTRUCTIONS

Step 1: Assume a push up position on the knees with the body in a straight line from head to knee, feet/knees hip to shoulder width and hands 1.5-2x shoulder width. Brace the core and tighten the glutes. Press away from the floor to prevent the shoulder blades from winging.

Step 2: Lower the chest toward the floor through a maximum range of motion until the chest is a few inches off the floor or shoulders have reached elbow depth.

Step 4: Repeat. Maintain posture throughout. Keep the shoulders from elevating or rounding. Do not let the back round or arch or the hips sag or pike. Avoid letting the head jut forward.

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 BOSU Straddle Jumps

March 5, 2022
The Four Part BOSU Straddle Jump Is A Heart Pumping Warm-Up That Improves Balance, Core, Shoulder, Thigh Strength, and Agility.
The BOSU Straddle Jump Increases Intensity As You Move Through Each Part
INSTRUCTIONS: 1) Start with both feet on the BOSU. Then, step on and off the BOSU while alternating left and right foot for 3 sets. After the last set, jump onto the BOSU with both feet. Hold the ball throughout the move at chest level. Avoid leaning forward during each phase of the exercise.
2) Step off the BOSU with one foot on the floor, and then follow with the other foot, straddling the BOSU. Then, with both feet, jump onto the BOSU. Repeat this move for 3 repetitions. Hold the ball throughout the move at chest level.
3) With both feet on the BOSU, jump onto the floor into a wide squat straddling the BOSU with your feet. Jump back onto the BOSU. Repeat this move for 3 repetitions. Hold the ball at chest level.
4) Jump off the BOSU into a wide squat with feet straddling the BOSU. As you squat down, touch the ball to the BOSU. Jump back on to the BOSU with both feet, and raise your arms up with the ball over your head. Repeat this move for 3 repetitions.
VARIATION: Hold a heavier ball for more challenge. MODIFICATION: Clasp hands together, instead of holding a ball.

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 BOSU Hamstring Curl On Ball

March 2, 2022
MODIFICATIONS: 1) Bring legs closer together for an easier lift. 2) Arms and hands on the floor gives support to lift off the mat. 3) Use a Peanut Stability Ball instead of the ball shown in the video. The Peanut is more stable, and helps with lifting.
EXERCISE CHALLENGE: The goal is to move into an upward plank position with heels higher than shoulders. If your tail begins to sag, use your arms and hands on the floor for support (as shown in video). Arms crossing at the chest creates a less stable position and is more difficult.
EXERCISE BENEFITS: Core, gluteal, and hamstring strength.

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 Fitness Band Squats

February 24, 2022
Perform a basic squat With a Fitness Band to Strengthen the outer hips
BENEFITS: Squatting is a bodyweight strength training exercise that works the thighs, legs, and gluteals. Adding a medicine ball will add work to the shoulders.
INSTRUCTIONS: Place the fitness band above your knees. As you descend, press the band outward to work the hips. A thicker band provides more resistance.
VARIATION: To increase the workload, hold a medicine ball in front of you, at shoulder height with elbows straight.

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