Category: Fitness Video

How To Do A Machine Leg Curl

April 23, 2022
The Leg Curl Strengthens the Hamstrings and Calves
Video Demonstration on the Leg Curl Machine
INSTRUCTIONS
  • Lie face down on the leg curl machine with feet hip width.
  • Slowly pull toes toward knees.
  • Bring heels toward the glutes as far as possible without arching the lower back or lifting hips off of the pad.
  • Slowly release the weight to the start position.
  • Repeat for the desired number of repetitions.
CAUTIONS: arching the low back, pointing or turning toes outward, dropping the head toward the pad, moving too fast.

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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

Virtual Fitness: How To Do Sliding Leg Curls

April 21, 2022

Sliding Leg Curls Is A Bodyweight Strength Training Exercise That Works Glutes, Hamstrings and Obliques

Single Leg Bridge Curl

INSTRUCTIONS: The Single Leg Curl starting position is knees higher than hips and hips higher than shoulders. Using a folded towel under your feet, slowly slide outward, only as far as you can maintain stable hips and shoulders. Slide both feet back to the starting position.
EXERCISE GOAL: Maintain stable hips and shoulders. Avoid sagging the tail bone toward the floor or rocking hips back and forth. Shoulders remain in neutral position and do not rise up toward the ears.

Shoulder Elevated Single Leg Bridge

INSTRUCTIONS: Maintain a straight line from shoulders to knees without sagging your tail to the floor. Lift tail up and raise knee upward. Lower down to the start position and repeat either on the same side for several repetitions, or alternate left and right legs.
ALTERNATIVE: If the exercise is too difficult, perform single leg raises on an exercise mat while lying on your back in a bridge position.

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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

Virtual Fitness: How To Do A Squat-to-Plank Push-Up Jump

April 19, 2022

Squat-To-Plank Push-Up Jump Is A Good Way To Warm Up

Strengthens arms, core, abs, heart
INSTRUCTIONS: 1. Squat down. 2. Jump back into a plank. 3. Perform one standard push-up. 4. Bend knees toward chest and jump forward into a squat. 5. Jump upward with arms in the air. 6. Return to squat and repeat exercise.
MODIFICATIONS: Perform the exercise in this sequence: 1. Squat 2. Jump back to Plank 3. Jump forward to Squat. 4. Repeat exercise. The modification eliminates the push-up and the jump up.
CORRECT FORM: Avoid sagging in the Plank position. Maintain level, strong shoulders without lifting them up toward your ears. Keep neck and back straight and avoid looking up. If you can’t do the exercise in correct form, switch to the modification.

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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

Virtual Fitness: How To Do A BOSU V-Squat

April 16, 2022
BOSU V-Squat is a bodyweight strength training exercise that improves balance, core strength, thighs and shoulders.
PROGRESSION: 1) squat without equipment 2) squat on a foam cushion 3) squat on inflated discs 4) squat on the BOSU
MODIFICATIONS: 1) keep arms at your sides 2) raise arms at a lower angle than shown in the video 3) do a quarter or half squat.
CORRECT POSITIONING: Turn toes out slightly. Keep back straight and avoid leaning forward. Maintain a steady posture. If you’re unsteady, do one of the modifications.

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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