Tag: Core Stabilization

How To Do A Single Leg Hammer Curl

September 7, 2022

The Single Leg Hammer Curl Develops Core, Bicep and Forearm Strength

  • Hold a dumbbell in each hand. Feet shoulder width.
  • Stand on left foot.
  • Raise right foot a few inches off floor.
  • Slowly raise and lower dumbbells.
  • Perform desired repetitions.
  • Switch to standing on right foot.
  • Repeat desired repetitions while standing on right foot.
  • Stand upright with good posture throughout the exercise.

Modifications: 1) Use lighter dumbbells. 2) Perform fewer repetitions.

Technique: The goal is hip and shoulder stabilization while moving the weights. Modify the exercise, if your body sways or you lose your balance. Avoid arching your back or bringing head and shoulders forward.

How To Strengthen Glutes From A Standing Balanced Position

September 7, 2022

A Basic Glute Strength Core Stabilization Exercise For Home or Outdoors

All You Need Is Elastic Tubing

  • Attach one end of the tube handle to a secure hook.
  • Walk away from the point of origin. The further away you are from the hook, the greater the resistance.
  • Place the other tube handle around left foot.
  • Place hands on hips or waist.
  • Stand on right foot.
  • Slowly bend left knee, while raising the left foot off floor.
  • Slowly return left foot to floor.
  • Repeat on same foot for desired repetitions.
  • Switch to standing on the left foot and repeat desired repetitions.

Modifications: 1) Use a lighter tube for decreased resistance. 2) Stand closer to the point of origin. 3) Perform the exercise without the tube. 4) Perform fewer repetitions. 5) Raise foot at a lower angle.

Technique: The exercise becomes more difficult, with a heavier tube, or standing further back from the point of origin. The goal is shoulder and hip stability throughout the exercise. If you have difficulty with stability, modify the exercise.

How To Do Single Leg Floor Bridge

August 6, 2022

The Single Leg Floor Bridge Is A Basic Core Stabilization Exercise That Strengthens The Glutes and Hamstrings. The Challenge Is To Maintain Hip Stability While Balancing On 1 Foot.

INSTRUCTIONS
INSTRUCTIONS
  • Lie on your back. Bend knees at a 90 degree angle.
  • Maintain neutral low back.
  • Place feet on mat at hip width.
  • Place your arms out to the sides palms down.
  • Gently draw the shoulder blades back.
  • Lift right foot a few inches off mat.
  • Draw your navel toward your spine as you lift your lower back off mat.
  • Bridge the body up into a straight line with knees higher than hips, and hips higher than shoulders.
  • Pause for a few seconds , and then slowly lower your back down to the mat.
  • Keep the right foot off mat for desired number of repetitions.
  • Move slowly and maintain stability throughout the exercise.
  • Repeat the exercise by lifting the left foot off the mat.

ERRORS: Arching the low back. Flattening the low back to the mat. Raising shoulders toward ears. Placing feet together or too wide apart. Uneven hips during lifting. Unable to maintain stability. Tailbone sags toward the mat.

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How To Do Floor Bridge

August 6, 2022

The Floor Bridge Is A Basic Core Stabilization Exercise That Strengthens The Glutes and Hamstrings

INSTRUCTIONS
INSTRUCTIONS
  • Lie on your back. Bend knees at a 90 degree angle.
  • Maintain neutral low back.
  • Place feet on mat at hip width.
  • Place your arms out to the sides palms down.
  • Gently draw the shoulder blades back.
  • Draw your navel toward your spine as you lift your lower back off mat.
  • Bridge the body up into a straight line with knees higher than hips, and hips higher than shoulders.
  • Pause for a few seconds , and then slowly lower the spine down to the mat.
  • Repeat for the desired number of repetitions.
  • Move slowly and maintain stability throughout the exercise.

ERRORS: Arching the low back. Flattening the low back to the mat. Raising shoulders toward ears. Placing feet together or too wide apart.

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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.

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Virtual Fitness: How To Do A Kettlebell Renegade Row

May 12, 2022
The Kettlebell Renegade Row Is A Stabilization Exercise That Strengthens The Core, Back and Shoulders
INSTRUCTIONS: Place the kettlebells on your mat about shoulder width apart. Get onto hands and knees. Grab the weights firmly in each hand. Keeping shoulders neutral, slowly move upward into a down plank position with feet hip width. If you require more stability, place feet wider than hip width. Slowly lift the weight using your right arm. The top of the move aligns the right elbow with right shoulder. Slowly lower the weight and repeat with your left arm. Keep hips level and positioned toward the mat. Use an appropriate weight so that you can move slowly with good technique and stay in control of the exercise.
COMMON ERRORS: Shrugging shoulder toward ear. Sagging tailbone toward the mat. Swiveling hips. Rocking back and forth. Moving too fast and losing control of the weight. Using too much weight.

WHERE TO BUY KETTLEBELLS

Amazon , Perform Better, Power Systems

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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