Category: Videos

Virtual Fitness: How To Do A BOSU Core Sequence

November 11, 2021

BOSU Core Sequence

Pike > Down Plank > Swimming > Side Plank > Rest

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Movement: This is a repetitive exercise sequence that begins with Pike and then to Down Plank. Perform Pike to Down Plank 3 times, and then lie face down on the BOSU to perform Swimming once, by moving your arms at the shoulders, keeping elbows straight. Slowly transition to Side Plank by resting on the forearms, and then your hands. Side Plank is performed on both sides.
Modifications: 1) Do fewer Pike to Down Plank. 2) Eliminate the BOSU. 3) Perform the exercise on a foam pad instead of the BOSU.
Benefits: Strengthens shoulders, arms, chest, core.
Prerequisite: You should be able to do this exercise without the BOSU before attempting the sequence shown in the video. The BOSU Core Exercise Sequence is not for a beginner.
Caution: Move slowly throughout the sequence. Be sure to take a rest at end of each round. The exercise isn’t recommended if your wrists are weak.
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.

How To Do Warrior II to Extended Side Angle Vinyasa

November 11, 2021

Warrior II Vinyasa

Warrior II Pose > Extended Side Angle Pose

A short vinyasa sequence isolates movement. Learn how to improve flexibility, and correct alignment, by practising two basic poses in the flow style.

Warrior II Alignment: position your knee directly over your ankle. The distance between your feet is about the length of one leg. The hips face forward in the starting position.

Modifications: 1) Use one or two Yoga blocks under your supporting hand if reaching the mat is too difficult. 2) Allow the outer edge of your back foot to lift off the mat.

Modifications: 3) Instead of reaching your arm over your head, bring your arm around your back, allowing it to rest there. 4) Look forward, instead of looking up.

Why Use Yoga Blocks? Using 1 or 2 blocks helps maintain correct alignment. Blocks prevent your body from leaning forward in the Warrior II Pose. Correct alignment improves the ability to breath properly during poses.

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 Advanced Fitball Bridge

November 9, 2021

Advanced Fitball Bridge

The Advanced Fitball Bridge is a strength training exercise that works the core muscles, glutes, and hamstrings.
Instructions: Place both feet on the fitball. Arms at your sides, palms down. Exhale and lift your back off mat. Inhale and return to start position. Avoid arching your back.
Exercise goal is to maintain spinal stability while moving.
Modification: Perform the exercise with both legs (calves) on the fitball, instead of your feet.
Caution: Before attempting this exercise, you should be able to perform the bridge exercise without the fitball, and then progress to the modification with both legs on the fitball.
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.

Flexibility Exercise 1894

November 9, 2021

The Wand: Vintage Flexibility Exercise 1894

This grainy film was produced 127 years ago. The exercise equipment was called The Wand. Today it’s still used to develop flexibility, but now, it’s called The Stick. LINK

The Stick Flexibility Exercise Today