Category: Core Fitness

Virtual Fitness: How To Do A Fitball Pike

October 17, 2021

Fitball Pike

iNSTRUCTIONS: The Fitball Pike is a strength training exercise that targets abdominals. Once your legs are resting on the fitball, lift the tailbone and move into a V-shape position, as shown in the video. There are 2 ways to get the fitball under your legs. Perform 2-3 sets of 8 to 10 repetitions. Reduce the load according to ability.
HOW TO MOUNT THE FITBALL METHOD #1: Have someone place the fitball next to your feet and hold it steady until your legs are positioned on the ball. Get into a Down Plank position on your mat. Slowly lift one leg onto the ball. When you’re steady, lift the other leg onto the ball and position both legs as shown in the video.
HOW TO MOUNT THE FITBALL METHOD #2: Kneel on your mat with the ball touching your chest. Your arms are on the ball reaching toward the mat. Gradually move the ball toward your abdominals, and then toward your legs. Both hands are on your mat to support your weight. Continue to move the ball further down until it’s positioned on your legs as shown in the video.
CAUTION: Fitball Pike is a strenuous exercise. It requires a high level of abdominal, shoulder and back strength in order to maintain a steady position on the ball. This exercise isn’t suitable for beginners.
PREREQUISITE: Before attempting the Fitball Pike exercise, you should be able to do the Sliding Pike without the 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
Please leave comments. It helps others to learn.

Virtual Fitness: How To Do All-Fours Elastic Band Hip Strength

October 11, 2021

All Fours Hip Strength with Elastic Band

Instructions: This is a core stabilization exercise that strengthens the outer hips. First, get onto your back on your mat. Draw your knees toward your chest, and place the elastic band around both legs just above the knees. Turn over and position yourself on all fours on your mat.
Instructions continued: Place your hands under your shoulders, and knees under hips. Begin moving your right leg outward for 3 sets of 8-10 repetitions. Repeat the exercise on the other leg.
Equipment: Elastic Fitness Band, Exercise Mat, Sneakers. Thicker bands provide more resistance. Ankle weights are also an option.
Modifications: 1) Perform the exercise without the band, and move slower. 2) Reduce the number of sets and repetitions.
Benefits: This is a strength training exercise for the outer hips (abductor muscles). Core stabilization is also occuring since the upper body must maintain a ridgid position while the hip is moving.
Variations: Use ankle weights. They are easier to control. Bands have a tendency to slide downward. The model in this video is moving quickly, which prevents the band from sliding. A slower pace is possible if you work without the bands, or with ankle weights.
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 Fitball Thigh Stretch

October 10, 2021

Fitball Thigh Stretch

Instructions: Getting your foot on the fitball without external support requires excellent balance. Once your foot is resting on the ball, begin slowly tilting toward the ball until you feel a sufficient stretch on upper body and inside the thigh. Move slowly.
Modifications: 1) Stand close to a wall. Place both hands at shoulder height against the wall. Allow the wall to support you, as you place your foot on the fitball. 2) Using a smaller ball will make it easier. 3) Don’t fill the ball to capacity. The more air, the harder it is to balance.
Benefits: This exercise stretches the inner thigh (adductors), and the side of the torso. Improves balance. Strengthens the core.
Equipment: Fitball, sneakers, exercise mat.
Caution: This exercise is not for beginners. Do not attempt it unless you have excellent balance. Perform the modifications instead. Do not use a ball that is too big for your ability. Filling the fitball to capacity, makes balancing more difficult. Avoid doing this exercise near furniture.
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 Dumbbell Reverse Lunge

October 7, 2021

Dumbbell Reverse Lunge

Description: The Dumbbell Reverse Lunge is a strength training core stabilization exercise that develops upper and lower arm, leg and thigh strength.
Instructions: Hold the dumbbells at your sides as if you’re going to do a Hammer Curl. As you bend your elbows to begin the exercise, turn the dumbbells upward so that both hands face the ceiling. Slowly step back into a Reverse Lunge as you perform the bicep curl.
Tempo: The model in this video is moving quickly throughout. I recommend that you slow down your movement until you get the hang of it, to avoid loss of balance. Failure isn’t funny, when it comes to working with hand weights.
Caution: This exercise requires the ability to stabilize your body as you step back while moving the dumbbells. If you’re unable to steady your movement, do the modification. Move slowly. This is not a beginner exercise.
Modification: Perform the exercise without the dumbbells. Place your hands on your hips, until you improve your ability to stabilize your body while moving into the Reverse Lunge.
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 Fitball Push-Up

October 7, 2021

Fitball Push Up

Instructions: Place the fitball on your mat. Kneel with the fitball in front of you. Begin to roll the ball toward you very slowly, so that your chest is on the ball. As you slowly inch the ball farther back, more of your weight is now on the ball. Begin reaching slowly for your exercise mat, and place both hands on the mat for support. Continue to move the ball until it’s under your legs. This maneuver is very tricky. If it’s done too quickly, you’ll fall off the ball.
Caution: This is not a beginner exercise. Do not attempt it if you have difficulty maintaining your balance on the fitball. The emphasis is to move slowly. If your core is weak, you’ll wobble on the ball, which will cause you to lose your balance and fall. Work in an area clear of furniture.
Equipment: Non-skid exercise mat, an appropriate sized fitball, and sneakers. Click the link to read my post on fitball sizes. LINK
Modifications: 1) To reduce the intensity of this exercise, place the fitball under your thighs. 2) Fill the ball with less air to make balancing easier.
Benefits: Strengthens biceps, triceps, chest and core muscles.
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 Side Plank Hip Dip

October 5, 2021

Side Plank Hip Dip

Benefits: Core stabilization. That means you’re able to maintain a stable side plank position throughout the exercise, without flopping around on the mat, losing your balance.
Instructions: Start on your right side. Align right elbow under right shoulder. Stack feet together. Lift into a side plank. Using small movements, pulse hip up and down. Sets and Repetitions: 3 sets of 10. This isn’t a beginner exercise.
Modifications: Do fewer sets and repetitions if you can’t tolerate 3 sets of 10. For extra support, drop the bottom knee to the mat and lean on your leg with your knee directly under your hip, instead of stacking your feet together. Wrap your top arm around your waist, with arm resting on your back, instead of raising it upward.
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