Quadruped Crawling Is a Multi-Directional Exercise That Improves Cognitive Function

Quadruped Crawling is a low impact navigational exercise that improves coordination while working your quads, shoulders, core and legs. Improve your balance and range of activity as you move front-to-back and side-to-side while challenging your mind during crawling.


  • This exercise is easier if your knees remain on the floor.
  • Assume an all 4 position on the hands and balls of the feet.
  • Place hands directly beneath the shoulders, and the knees directly under the hips.
  • Place feet in line with the knees. Curl toes under.
  • Crawl forward to the midpoint between 2 cones. If you don’t have cones use 2 books.
  • Crawl laterally to both cones.
  • Return to the midpoint and crawl back to the start position.

How To Do An Incline Push-Up With Rotation

The Incline Push-Up With Rotation Is An Upper Body Strength and Core Stabilization Exercise


  • Begin in a high plank position with feet hip-width apart and arms extended.
  • Place hands on a flat bench or other elevated platform, slightly wider than shoulder-width.
  • Draw in the abdomen and contract the glutes to maintain the body in a straight line.
  • Perform a push-up as normal, lowering your body within your range of control.
  • At the top of the motion rotate the body and reach the arm toward the ceiling.
  • Allow the feet to rotate naturally while maintaining stability.
  • Return to high plank position and perform for desired number of repetitions.
  • Keep the body stable.
  • Avoid shrugging shoulders.


Eliminate the bench. Perform a standard push-up on an exercise mat, and then rotate into a side plank.


Ability to perform a standard push-up on an exercise mat and a side plank.

Home Fitness Pilates Power Gym

Compact Design – No Assembly Required


  • Combines the best of traditional Pilates workouts and Strength Training in one machine.
  • No assembly required. Fifteen height elevations and 4 tension cords.
  • Three Pilates Power Gym Work Out DVDs.
  • Push Up Bar, Foot strap attachments allows for upper and lower body strength.
  • Sturdy steel frame holds up to 300 pounds.
  • Accommodates heights up to 6′ 4″.
  • Quick release tension cords.
  • Available on Amazon for $599.00.

How To Do A Dumbbell Bulgarian Split Squat

  • Stand with feet hip width apart. Hips point forward.
  • Lift lift one leg onto bench as shown in video.
  • Maintain neutral spine.
  • Grab the dumbbells and place them at your sides. Brace the core.
  • Place most of your weight on the supporting leg.
  • Drop the knee down until it is 1-2 inches off the ground maintaining a slight forward torso angle.
  • At the bottom of the movement the knee angle on supporting leg is positioned slightly behind the toes.
  • Repeat for desired number of repetitions.
  • Change sides and repeat exercise. Maintain good posture throughout.
  • Repeat for the desired number of repetitions on opposite leg.
MODIFICATIONS: 1) Place one or two hands on a wall for support. 2) Perform the exercise without equipment.
TECHNIQUE: 1) Avoid lifting the heel on the supporting foot. 2) The knee on the supporting leg should not collapse inward while lowering. 3) For good balance, the foot on the bench should lie flat. 4) Adjust the height of the bench so that it’s in line with your knee. 5) Avoid rocking back. 6) Keep knee slightly behind toes. 7) Standing too far away from the bench will cause loss of balance. 8) To avoid loss of balance, have someone hand you the dumbbells, or place them on a nearby bench.

How To Do A Stability Ball Russian Twist

The Stability Ball Russian Twist Improves Core And Shoulder Strength

To Make The Russian Twist More Difficult Place Inflated Discs Under Each Foot Or Hold A Medicine Ball

  • Form a bridge position on the stability ball with feet hip width, knees at right angles.
  • Position your mid back to your head on the ball.
  • Raise both arms to a parallel position above shoulders. Press hands together.
  • Slowly rotate upper body to the right resting your weight on your right shoulder.
  • Return slowly to start position.
  • Repeat the movement to the left.
  • Continue twisting side-to-side for desired repetitions.
  • Return to start postion.
  • Walk feet toward the ball until you reach a seated position.
  • Slowly rise up and off the ball.

Modifications: 1) Reduce the amount of air in the ball. 2) Perform fewer repetitions.

Technique: Maintain stability as you move. Use the correct size stability ball where your knees create a 90 degree angle. Point feet forward and avoid sagging.