Tag: Bodyweight Exercise

How To Do Transverse Lunge To Balance

August 4, 2022

Lunge To Balance Is A Basic Core Stabilization Exercise That Improves Lower Body and Core Strength

INSTRUCTIONS
INSTRUCTIONS
  • Stand with feet shoulder width apart with hands on neutral hips.
  • Rotate 90 degrees to the right into a lunge stance with right knee forming a 90 degree angle.
  • Hold briefly whlile maintaining balance.
  • Return to start position.
  • Raise right knee while maintaining balance on left foot. Hold briefly.
  • Repeat exercise leading with left foot.
ERRORS: Losing control of the exercise by moving too fast, or your lunge is too wide.

Shop Our Health & Fitness Store

How To Do A Pike Push-Up

June 30, 2022

The Pike Push-Up Is A Bodyweight Strength Training Exercise That Works Core, Biceps and Shoulders

INSTRUCTIONS

Mats are sold by Power Systems, Perform Better and Amazon

INSTRUCTIONS

  • Step onto mat. Place hands shoulder width, and feet hip width.
  • Lift tailbone and place your body in an inverted V pike position.
  • Knees straight but not locked.
  • Head positioned between arms.
  • Bend elbows and slowly lower until forehead touches mat.
  • Slowly push up to starting pike position.
  • Maintain spinal stability and control throughout exercise.
  • Keep your breath steady and avoid straining.

ERRORS: Lifting shoulders toward ears. Looking up. Straining.

MODIFICATIONS: If you begin to lose control of the exercise, move only part of the way down.

Shop Our Health & Fitness Store

How To Do A Single-Leg Squat

June 21, 2022
Single-Leg Squat Strengthens the Quadriceps, Calves, Glutes

The Single Leg Squat Is An Advanced Lower Body Exercise That Needs No Equipment

I N S T R U C T I O N S
  • Stand on one foot with hands on hips, toe pointed forward. Draw in your abs.
  • Squat down on one leg as deep as possible driving the hips back. Align knee over toes.
  • Maintain balance throughout. Ensure weight is balanced, back doesn’t round or excessively arch, knee does not collapse inward, and torso and hips do not rotate.
Shop Our Health and Fitness Store

How To Do Plank Walk-Ups

June 14, 2022
The Plank Walk-Up Is A Bodyweight Strength Exercise for Arms and Core Stabilizers

I N S T R U C T I O N S

  • Begin in an Elbow Down Plank position with elbows under shoulders. Palms flat.
  • Maintain a straight line from crown of head to your heels.
  • Feet slightly apart.
  • Keep neck long while looking at mat.
  • Slowly lift up off mat, one arm at a time, until elbows are straight. Place hands under shoulders
  • Slowly release downward into the start position.
  • Repeat for desired repetitions.

COMMON ERRORS: Body sagging toward mat. Shoulders lifting toward ears. Winging shoulder blades. Chin droops toward floor.

Shop Our Health and Fitness Store

How To Do Single-Leg Balance Reach

June 14, 2022
Single-Leg Balance Reach, Strengthens Outer Hips, and Core Stabilizers
I N S T R U C T I O N S
  • Stand tall on right foot.
  • Place hands on hips. Point feet forward.
  • Move left leg sideways as far as possible for 8 to 10 repetitions.
  • Switch legs and stand on left foot. Repeat exercise.
  • Avoid leaning forward. Maintain balance throughout.
  • Move slowly.
M O D I F I C A T I O N: 1) Limit the lift angle. 2) Place hands on wall at shoulder height for support.
Shop Our Health and Fitness Store

Virtual Fitness: How To Do A Decline Push-Up

April 30, 2022
Strengthen Chest, Shoulders, Anterior Deltoids, Triceps

The Decline Push-Up Is A Bodyweight Strengthening Exercise Using A Bench

INSTRUCTIONS: Create the decline position by placing both feet on a bench, hip or shoulder width apart.
  • Get into a plank position with your body in a straight line from head to heel.
  • Elevate your feet on a bench hip to shoulder width apart.
  • Begin with elbows straight but not locked. Hands are slightly wider than shoulders.
  • Brace the core and tighten the glutes.
  • Slowly lower the chest and descend toward the floor until your head is approximately one inch off the floor.
  • Slowly return to the start position. Repeat the exercise.
TECHNIQUE: Maintain neutral shoulders by keeping them from lifting. Avoid rounding your back. Hips don’t sag or lift up. Neck remains long. Do not look up.
MODIFICATION: 1) If the exercise is too difficult, use a lower bench. 2) Perform the exercise without the bench. 3) Perform a modified push-up >link<.

Shop Our Store For Health & Fitness Equipment

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