Category: core stabilization

How To Do An Incline Push-Up With Rotation

November 3, 2022

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

INSTRUCTIONS

  • 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.

MODIFICATION

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

PREREQUISITE

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

How To Do A Stability Ball Prone Wide Row

October 19, 2022
INSTRUCTIONS
  • Equipment: Body Bar and Stability Ball
  • Place body bar on the floor in front of the ball.
  • Lie on the ball with feet wider than hips.
  • Reach down and grab the body bar with pronated grip.
  • Contract glutes and press hips into the stability ball.
  • Maintain spinal stability as you bring the bar toward you.
  • Keep a straight line from the crown of your head to your heels.
  • Release the bar. Repeat for desired repetitions.
  • Select the correct size stability ball for your height.
  • A heavier body bar will make stabilization more challenging.
  • Muscles worked: mid-to upper Trapezius, Rhomboids, Core Stabilizers

How To Do A Dumbbell Single Arm Single Leg Scaption

October 5, 2022
Dumbbell Single Arm Single Leg Scaption Improves Shoulder Mobility and Stabilization
  • Stand with feet hip width apart.
  • Place left hand on left hip.
  • Hold dumbbell in right hand at your right side in neutral grip, palm facing hip.
  • Bend right knee and lift right foot off floor in line with opposite ankle, or higher.
  • Lift dumbbell up to a 45-degree angle to shoulder height. Thumb points up.
  • Keep shoulder blades down. Avoid arching your back.
  • Lower the dumbbell to start position.
  • Repeat for desired repetitions.
  • Move slowly throughout.
MODIFICATIONS: 1) Stand on both feet. 2) Use a lighter weight. 3) Practice without weights if balance is difficult. 3) Lifting the leg higher, makes stabilization more challenging.

How To Do Dumbbell Single Leg Scaption

October 5, 2022
Dumbbell Single Leg Scaption Improves Shoulder Mobility and Stabilization
  • Stand with feet hip width apart.
  • Hold dumbbells at your sides in neutral grip, palms facing hips.
  • Bend right knee and lift right foot off floor in line with opposite ankle, or higher.
  • Lift dumbbells up to a 45-degree angle to shoulder height. Thumbs point up.
  • Keep shoulder blades down. Avoid arching your back.
  • Lower the dumbbells to start position.
  • Repeat for desired repetitions.
  • Move slowly throughout.
MODIFICATIONS: 1) Stand on both feet. 2) Use lighter weights. 3) Practice without weights if balance is difficult. 3) Lifting the leg higher, makes stabilization more challenging.

How To Do A Dumbbell Bulgarian Split Squat

October 1, 2022
  • 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.