Category: Core Fitness

Virtual Fitness: How To Do A Wide-Grip Flying BOSU Push-Up

November 12, 2021

Wide Grip Flying BOSU Push-Up

The Wide Grip Flying BOSU Push-Up is a core strength training exercise that improves strength in the arms, wrists, upper back, chest and spinal stabilizers.
Instructions: The starting position is one hand on the floor, and the other at the center of the BOSU. The distance between your hands is wider than your shoulders. Elbows are at right angles as you lower down. Fingers point forward.
Caution: This exercise is not for beginners, or someone with weak wrists.
Errors: Lifting the tail. Rounding the back. Bending the knees.
Prerequisite: Ability to perform the exercise without the BOSU.
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
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Virtual Fitness: How To Do A BOSU Core Sequence

November 11, 2021

BOSU Core Sequence

Pike > Down Plank > Swimming > Side Plank > Rest

AN AD APPEARS IN THIS VIDEO. RIGHT CLICK TO REMOVE

Movement: This is a repetitive exercise sequence that begins with Pike and then to Down Plank. Perform Pike to Down Plank 3 times, and then lie face down on the BOSU to perform Swimming once, by moving your arms at the shoulders, keeping elbows straight. Slowly transition to Side Plank by resting on the forearms, and then your hands. Side Plank is performed on both sides.
Modifications: 1) Do fewer Pike to Down Plank. 2) Eliminate the BOSU. 3) Perform the exercise on a foam pad instead of the BOSU.
Benefits: Strengthens shoulders, arms, chest, core.
Prerequisite: You should be able to do this exercise without the BOSU before attempting the sequence shown in the video. The BOSU Core Exercise Sequence is not for a beginner.
Caution: Move slowly throughout the sequence. Be sure to take a rest at end of each round. The exercise isn’t recommended if your wrists are weak.
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 Advanced Fitball Bridge

November 9, 2021

Advanced Fitball Bridge

The Advanced Fitball Bridge is a strength training exercise that works the core muscles, glutes, and hamstrings.
Instructions: Place both feet on the fitball. Arms at your sides, palms down. Exhale and lift your back off mat. Inhale and return to start position. Avoid arching your back.
Exercise goal is to maintain spinal stability while moving.
Modification: Perform the exercise with both legs (calves) on the fitball, instead of your feet.
Caution: Before attempting this exercise, you should be able to perform the bridge exercise without the fitball, and then progress to the modification with both legs on the fitball.
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 A Fitball Squat

November 2, 2021

Fitball Squat

Deep Squat For Lower and Upper Body

The Deep Squat is a strength training exercise that works the backside, thighs, legs, front shoulders, and core.
INSTRUCTIONS: Stand with feet hip width or slightly wider. Bring the tailbone back and bend your knees, while lifting the fitball. Keep your back straight. Maintain a slow, steady pace.
ERRORS: Rounding the back. Moving too fast.
MODIFICATIONS: 1) Omit the fitball. 2) Move halfway down with knees at 90 degree angles. 3) Cross arms on chest.
CAUTION: Stop the exercise if you experience knee discomfort.
BENEFITS: Strengthens thighs (quadriceps and hamstrings), backside (gluteals), shoulders (front deltoid), spinal stablizers (core).
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 An Incline Wall Push-Up

October 30, 2021

Incline Wall Push-Up

The Incline Wall Push-Up is a strength training exercise that improves biceps, triceps, pectorals, and core stabilizers.

INSTRUCTIONS: Form a plank position with your hands shoulder width apart. Feet should be no more than hip width apart. Keep body rigid throughout the exercise. Aim for a straight body line from the crown of your head to your heels. Avoid sagging.
COMMON ERRORS: 1) Bringing your tailbone up so that your body forms a V shape. 2) Your body sags downward. 3) Looking up.
MODIFICATION: Move halfway down and then come up.
FITNESS LEVEL: The Incline Wall Push-Up is an adaptation of the floor push-up. It is suitable for individuals who cannot perform the floor push-up. It is also a convenient alternative when working outdoors without a mat as shown in this video.
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 An Outdoor Criss Cross Abdominal Curl

October 30, 2021

Outdoor Criss Cross Abdominal Curl

The Criss Cross Abdominal Curl is a strength training exercise that improves abdominal and oblique strength.

INSTRUCTIONS: Lie on your back. Place hands behind your ears. Bring right elbow toward left knee. Switch and bring your left elbow toward right knee. Continue to work on a diagonal pattern. Keep torso steady.
MODIFICATION: Cross arms on your chest as you move side to side.
VARIATION: To add challenge, keep elbows pointed outward and bring the shoulder toward your knee, instead of touching the elbow to knee.
CAUTION: Avoid clasping your hands behind your head in order to avoid pulling or yanking on your neck.
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.