Virtual Fitness: How To Do Advanced Fitball Bridge
November 9, 2021
Advanced Fitball Bridge
Tag: Bodyweight Exercise
How To Do TRX Rows
October 31, 2021
TRX Rows
The TRX Row is a strength training exercise that works the upper back and arms.
INSTRUCTIONS: Determine the pull angle. The lower you are to the floor, the harder it will be to pull yourself up. Your body should make a straight line from crown of your head to the feet. Draw shoulder blades back. Keep the spine long. Feet are about hip width or slightly wider. Bend elbows as you slowly pull your weight forward until your elbows are in line with your shoulders. Release to start position while keeping shoulder blades retracted. Aim for slow, steady, controlled movement.
ERRORS: Looking up. Rounding the shoulders and back as you straighten your elbows. Yanking the handles and arching your back as you pull forward. Moving too fast. Lifting shoulders. These errors usually indicate that you’re leaning too far back in the start position.
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.
No Gym – No Equipment – No Problem
February 19, 2016
Get a Total Body Workout Without Spending A Cent
Arnold Schwarzenegger once said, that push-ups don’t cost you a dime. He meant, that you can exercise without equipment, or a gym.
You can strengthen, stretch, and improve heart health, and core strength, without leaving your home. You don’t even need alot of space.
You can get a total body workout, and that includes your core muscles, without any equipment.
Don’t Let Excuses Stop You From Exercising
No money to join a gym? No problem. Use any room in your apartment, home, or outdoor location.
No place to store equipment? Not a problem. You’re going to use the weight of your own body to get you strong and fit.
Not enough room in your home? No worries. You can get big results, in a small space.
Here’s your list of exercises that use the weight of your own body, instead of equipment. This style of exercise is called Bodyweight Training.
BODYWEIGHT TRAINING EXERCISES
PLANKS are a highly versatile exercise. You can do them down, up and sideways.
DOWN PLANK is performed facing downward on all fours.
SIDE PLANKS are performed on one hand and the edges of your feet.
UP PLANKS require strength and control to do them well, because they are a very challenging exercise.
PUSH-UPS are a challenging exercise. But that doesn’t mean you should avoid them.
The full Push-Up exercise is performed on the floor, and requires a great deal of strength, and body control, to do them well.
MODIFIED PUSH-UP is alot easier than the full push-up, because it’s performed on your knees. Great for beginners.
WALL PUSH-AWAY is a very good alternative for anyone who cannot do the Modified Push-Up. It’s the easiest option for most people.
STATIONARY LUNGES are performed standing in one place.
MOVING LUNGES are performed by stepping forward, or stepping forward and back.
SIDE LUNGES are performed by stepping sideways while stationery, or moving.
TWISTING LUNGES are performed by twisting side-to-side, while in a stationary position, or moving forward.
BRIDGES are a versatile exercise performed while lying on your back.
MOVING BRIDGE is performed by sliding one leg forward and back, while holding the Bridge exercise.
ONE LEG BRIDGE is performed by lifting one leg up to 90 degrees while holding the Bridge exercise.
SQUATS are performed by bending the knees. Primarily, they strengthen the legs.
WALL SQUATS are a modified version of the full squat, and are not as difficult, because you’re leaning against a wall for support.
ABDOMINAL exercises should be included in your exercise routine because they help support your spine. Weak abdominal and back muscles contribute to back pain, and poor posture.
BACK exercises are performed lying on your stomach while lifting your torso. Include back exercises in your routine, along with abdominal exercises.
Irene Pastore is a native New Yorker, health and fitness blogger, and personal trainer. Irene owns this website, and writes all the blog posts. For her complete bio, visit the About Page.
Copyright 2016 Irene Pastore and Tour De Core.com
Exercise of The Month: February 2013
February 2, 2013
SIDE LEG LIFTS
Exercise Type: Core Stabilization
Muscles Worked: Outer Hips, Inner Hips, Back, Shoulders, Oblique Abdominals, Transverse Abdominals.
HOW TO PERFORM SIDE LEG LIFTS
Lie on your right side with your head resting on your right hand, legs together. Place left hand in front of you.
Breathe in deeply. Exhale and lift both legs up, as shown in the photograph. Keep edges of both feet together.
Exhale as you release both legs to the starting position.
Repeat the exercise on your left side.
MODIFICATION
If you can’t lift both legs at the same time, try lifting the top leg only. As you get stronger, try lifting the bottom leg to tolerance.
Stop the exercise if you experience discomfort or pain.
CORRECT TECHNIQUE
- The goal of this exercise is to keep your body steady while lifting both legs.
- Do not allow your shoulders or hips to sway back and forth.
- Maintain a steady position with your head, neck and shoulders.
Copyright 2013 Irene Pastore and Blue Moon Personal Training
The Egotistical Person’s Guide To Strength Training
July 25, 2012
If for no other reason than appearance, strengthen your body, and stop overeating.
68 percent of Americans are overweight. That means most Americans have bodies that look like mush. The photo on the right is a perfect example.
If you’re in your twenties, don’t exercise, and overeat, you will wind up looking like mush by the time you’re 35 or 40. Continue reading “The Egotistical Person’s Guide To Strength Training”
Irene Pastore Fitness.com 