Category: Exercise

Virtual Fitness: How To Do A Dumbbell Hammer Curl

October 13, 2021

Hammer Curl

Instructions: The Hammer Curl is a strength training exercise that is performed either seated or standing. The dumbbells are gripped the same way you hold a hammer. Your stance should give a bracing effect, with feet about a hip distance apart. As you move the weights, use full range of motion, slowly bending at the elbow, and then returning the weights to your sides with elbows straight. Maintain full control over the dumbbells by avoiding using more weight than you can handle. Move slowly throughout.
Modifications: 1) Perform a seated Hammer Curl instead of standing. 2) Use less weight.
Benefits: Hammer Curls strengthen the following upper and lower arm muscles: Biceps Brachii, Brachialis, Brachioradialis. These muscles bend your arm at the elbow. The Triceps assist in the movement by contracting when the dumbbells are lowered.
Incorrect Movement: Swinging the dumbbells instead of lifting is not correct. Body swing indicates that you’re either not focused on proper technique, don’t know proper technique, or you’re using too much weight. If your shoulders round forward during lifting, use less weight and perform the exercise on an adjustable bench with back support, in order to maintain good posture.
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 One-Arm Reach Abdominal Curl

October 12, 2021

One Arm Reach Abdominal Curl

ABDOMINAL CURL VARIATION – Pexels
Instructions: The Abdominal Curl One Arm Reach is a strength training exercise that targets the abdominals, chest and front thigh. The move is performed on a diagonal pattern. Lie on your back with arms and legs behind you on your mat. Support your head by placing the right hand behind your head with elbow bent. Raise right leg to a 90 degree angle as shown in the video.
Bring your chin to your chest. Round your back as you begin an abdominal curl. Reach up to your foot with your left hand. Return to start position. Repeat the exercise on the other side by raising the left leg and right arm. Perform 3 sets of 8-10 repetitions, or fewer if you can’t do as many.
Benefits: Abdominal and chest strength. Hamstring stretch.
Modification: 1) Loop an elastic fitness band around your foot, and hold it in your hand to help you lift into the abdominal curl. 2) Bend your knee to your chest and reach for the opposite knee, instead of your foot.
Alternative: If this exercise is too difficult, try the Basic Abdominal Curl 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
Please leave comments. It helps others to learn.

Virtual Fitness: How To Do Jumping Jack Squat

October 12, 2021

Jumping Jack Squat

Instructions: This exercise combines cardio fitness with strength training. Begin with arms at your sides, feet together. Bend your knees and jump into a wide stance. At the same time bend your elbows as you lift your arms. Keep wrists straight with fingers pointed up. Return to the start position.
Benefits: The Jumping Jack Squat is a bodyweight exercise that Improves cardio, strengthens thighs, and shoulders.
Overuse Cautions: The Jumping Jack Squat is an impact exercise. Consider the amount of impact exercises you do on a weekly basis, and take into account the long-range effect it will have on your knees. Here’s a link to an article from John’s Hopkins Medicine about overuse and Jumper’s Knee (Patellar Tendonitis). LINK
Alternatives: Practice wide squats without jumping.
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 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

How To Do Balanced Bow Pose

October 11, 2021

Balanced Bow Pose

Instructions: Begin on all fours. Align wrists under shoulders, and knees under hips. Stretch hands open. Keep your body steady throughout the pose. Extend the right leg and left arm. Slowly reach back with your left hand, and grab your right ankle. Lift the right leg. Look upward. The model in the video is curling her toes under, but you can also do this pose by keeping your feet flat. Balancing is more challenging when you curl the toes under.

Cautions: You can lose your balance if you’re muscles are tight. Reaching back and grabbing the ankle is difficult for many people. Either do the modification, or skip this pose until you’ve developed more flexibility.

Benefits: The Balanced Bow Pose is a backward bend, and therefore strengthens spinal muscles that initiate this type of movement. The backside (gluteus maximus) is strengthened. The abdominals, inner hips and chest are stretched. Core stabilization is required to perform this pose without loss of balance.

Modifications: 1) Instead of your hand, lean on your forearm with your elbow aligned under your shoulder. 2) After grabbing your ankle, don’t lift your leg higher. 3) Look down with your neck long. Variation: Keep both feet flat, instead of curling your toes under.

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 Standing Dumbbell Lateral Raise

October 11, 2021

Standing Dumbbell Lateral Raise

The Dumbbell Lateral Raise strengthens the muscles of the mid shoulder (mid-deltoid).

Instructions: Slowly lift arms until dumbbells are shoulder height. Slowly release down to your sides. Keep your feet about hip width for stability. Avoid lifting your shoulders. Perform 3 sets of 8-10 repetitions. Do fewer sets and reps if you’re unable to do 3 of 8-10.
Modifications: 1) Use lighter weights. 2) Use wrist weights instead of dumbbells.
Caution: If you experience discomfort during the exercise, you may be using too much weight, or the position of this exercise may not be suitable for you. Reduce the weight if you notice your shoulders lifting, your head poking forward, or you’re experiencing body swing.
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