Category: Exercise

Virtual Fitness: How To Do A Dumbbell Balance Lunge

October 20, 2021
Dumbbell Balance Lunge

Instructions: The Balance Lunge exercise is performed using a non-moving object such as a heavy box, bench, or chair. Move down and up slowly, without your knee touching the floor. Keep your back straight, eyes level. Perform 3 sets of 8 to 10 repetitions, or fewer depending on your level of strength.
Mounting The Box: Have a spotter hold the dumbbells while you place your leg on the box. When you’re ready, have the spotter pass you the dumbbells.
Benefits: Strengthens thighs, legs and core muscles. Using added weight creates more resistance and makes the exercise harder.
Caution: This exercise is not for beginners. It requires a high level of concentration, core strength and balance.
Prerequisite: You should be able to do stationary, and walking lunges while holding dumbbells, before attempting the exercise shown in this video.
Modifications: 1) Omit using hand weights. 2) Face a wall with the box behind you. Perform the exercise with both hands on the wall shoulder width. Bend your knee, and place one leg on a heavy box. 3) Perform smaller moves as you go up and down, while maintaining good balance throughout the exercise.
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 A One-Leg-Up Abdominal Curl

October 18, 2021

One Leg Up Abdominal Curl

ONE LEG UP ABDOMINAL CURL
Instructions: The One Leg Up Abdominal Curl is a strength training exercise that targets the abdominals and front of the thigh (quadriceps). Alternate legs as you perform this exercise. From a supine position on your mat, bring your chin toward your chest. Round your back as you lift your right leg. Reach up with your arms to touch your foot. Repeat on the left leg. Perform 3 sets of 8 to 10 repetitions. Reduce the number of sets and repetitions according to ability.
Modifications: Bend your knee as you reach up.
Alternatives: If you find this exercise too difficult, do the Basic Abdominal Curl exercise instead. LINK
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 Basic Abdominal Curl

October 18, 2021

Basic Abdominal Curl

Instructions: The Basic Abdominal Curl is a strength training exercise that targets the abdominals. Clasp hands behind your head, bringing your chin toward your chest. Round your back and slowly curl up. Perform 3 sets of 8 to 10 repetitions. Reduce the number of sets and repetitions according to ability.
Modifications: 1) Bring your knees up toward your chest in a 90 degree angle. 2) Place both feet on a support, such as a bench or chair, with knees in a 90 degree angle.
Caution: Keep elbows pointed outward in order to avoid pulling your head forward.
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 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.