Category: Core Fitness

How To Do A Stability Ball Russian Twist

September 10, 2022

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.

How To Do A Single Leg Hammer Curl

September 7, 2022

The Single Leg Hammer Curl Develops Core, Bicep and Forearm Strength

  • Hold a dumbbell in each hand. Feet shoulder width.
  • Stand on left foot.
  • Raise right foot a few inches off floor.
  • Slowly raise and lower dumbbells.
  • Perform desired repetitions.
  • Switch to standing on right foot.
  • Repeat desired repetitions while standing on right foot.
  • Stand upright with good posture throughout the exercise.

Modifications: 1) Use lighter dumbbells. 2) Perform fewer repetitions.

Technique: The goal is hip and shoulder stabilization while moving the weights. Modify the exercise, if your body sways or you lose your balance. Avoid arching your back or bringing head and shoulders forward.

How To Strengthen Glutes From A Standing Balanced Position

September 7, 2022

A Basic Glute Strength Core Stabilization Exercise For Home or Outdoors

All You Need Is Elastic Tubing

  • Attach one end of the tube handle to a secure hook.
  • Walk away from the point of origin. The further away you are from the hook, the greater the resistance.
  • Place the other tube handle around left foot.
  • Place hands on hips or waist.
  • Stand on right foot.
  • Slowly bend left knee, while raising the left foot off floor.
  • Slowly return left foot to floor.
  • Repeat on same foot for desired repetitions.
  • Switch to standing on the left foot and repeat desired repetitions.

Modifications: 1) Use a lighter tube for decreased resistance. 2) Stand closer to the point of origin. 3) Perform the exercise without the tube. 4) Perform fewer repetitions. 5) Raise foot at a lower angle.

Technique: The exercise becomes more difficult, with a heavier tube, or standing further back from the point of origin. The goal is shoulder and hip stability throughout the exercise. If you have difficulty with stability, modify the exercise.

How To Do BOSU Downdog-Updog-Pigeon

September 1, 2022

The BOSU Yoga Poses featured in this video improves balance, core strength, stretches inner hips, and strengthens spinal muscles.

  • Begin on all fours position with hands on BOSU.
  • Lift up into Downward Dog Pose. Hold for 10 seconds.
  • Move forward slowly through Downward Plank. Transition to Upward Dog.
  • Hold Upward Dog for 10 seconds.
  • Move through Downward Dog into Pigeon Pose by drawing right knee to chest.
  • Rest right leg across the BOSU.
  • Raise arms upward alongside your head. Look upward.
  • Hold Pigeon Pose 10 seconds.
  • Remove right leg from BOSU and move into Downward Dog.
  • Repeat the entire sequence on the left side.
  • Continue for desired repetitions alternating each leg across the BOSU.
  • The sequence is completed by returning to Downward Dog.

MODIFICATIONS: 1. You should be able to perform all 3 poses on the mat without the BOSU. 2. Before attempting BOSU Yoga, use balance equipment that is less advanced, such as the foam balance pad. 3. Instead of lifting arms upward in Pigeon Pose, allow them to rest on Yoga blocks placed on either side of the BOSU.

EQUIPMENT: BOSU Balance Trainer

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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

How To Do A Frontal Plane Leg Circuit

September 1, 2022

You’ll Be Moving Side-To-Side As You Perform 4 Exercises in the Frontal Plane Leg Circuit 4: The Prisoner Squat, Alternating Side Lunges, Alternating Side Hop-Overs, and Side-to-Side Jump Squats

INSTRUCTIONS

The Frontal Plane Leg Circuit Is a bodyweight exercise where you move side-to-side. It is suitable for home or outdoor workouts.

INSTRUCTIONS
  • Begin in a standing position. Feet slightly wider than hips.
  • Place hands behind your head.
  • Perform 5 Prisoner Squats. Return to standing position after squatting.
  • Place hands on hips.
  • Perform 5 Alternating Side Lunges leading with right to left foot.
  • Next is Alternating Hop-Overs. Use a heavy, and sturdy platform for Hop-Overs.
  • Perform 5 Alternating Side Hop-Overs leading with right to left foot.
  • As you hop over the platform, move your arms as shown in the video.
  • Next is Side-to-Side Jump Squats.
  • Perform 5 Side-to-Side Jump Squats with feet slightly wider than hips.
  • Move your arms up and down as you jump.
  • Perform the entire circuit for desired repetitions.
  • Recover by resting in between circuits as needed.

ERRORS: Losing control of the exercise by either moving too fast, performing too many repetitions, or using a platform that’s too high.

MODIFICATIONS: 1. Do fewer repetitions according to ability. 2. Omit an exercise you can’t or shouldn’t do. 3. The height of the step-up platform determines difficulty. Choose a platform height you can manage, without losing your balance. 4. Leave arms at your sides instead of raising them. 5. Decrease the width of your stance. 6. Use a slower tempo. Moving fast isn’t always better. 7. Replace Hop-Overs with Step-Overs.

EQUIPMENT: A sturdy, heavy platform that won’t move during Step-Overs. Height determines difficulty.

VARIATIONS: Increase the number of repetitions of each exercise for more difficulty.

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How To Do A Leg Circuit

September 1, 2022

The Leg Circuit Includes 4 Exercises: The Prisoner Squat, Alternating Lunges, Alternating Step-Ups, and Jump Squats

INSTRUCTIONS

The Leg Circuit Is a bodyweight exercise suitable for home or outdoor workouts.

INSTRUCTIONS
  • Begin in a standing position. Feet slightly wider than hips.
  • Place hands behind your head.
  • Perform 5 Prisoner Squats. Return to standing position after squatting.
  • Place hands on hips.
  • Perform 5 Alternating Lunges leading with right to left foot.
  • Perform 5 Alternating Step-Ups leading with right to left foot.
  • Use a heavy, and sturdy platform for Step-Ups.
  • As you step, move your arms as shown in the video.
  • Perform 5 Jump Squats with feet slightly wider than hips.
  • Move your arms up and down as you jump.
  • Perform the entire circuit for desired repetitions.
  • Recover by resting in between circuits as needed.

ERRORS: Losing control of the exercise by either moving too fast, performing too many repetitions, or using a platform that’s too high.

MODIFICATIONS: 1. Do fewer repetitions according to ability. 2. Omit an exercise you can’t or shouldn’t do. 3. The height of the step-up platform determines difficulty. Choose a platform height you can manage, without losing your balance. 4. Leave arms at your sides instead of raising them.

EQUIPMENT: A sturdy, heavy platform that won’t move during Step-Ups. Height determines difficulty.

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