Tag: Core Stabilization

Virtual Fitness: How To Do A Bird Dog Core Stabilization Exercise

May 10, 2022
The Bird Dog Is A Bodyweight Strength Training Exercise For Shoulders, Back and Glutes
Instructions: Get onto all fours. Place knees under hips, and hands under shoulders. Slowly raise right arm up to shoulder level, and left leg up to hip level. Slowly lower both arm and leg to the start position. Repeat the movement using left arm and right leg. Maintain a steady position without sagging your back toward the mat. Avoid swinging your arms. Continue alternating limbs for desired repetitions.
Caution: Stop and rest if you get tired. Discontinue the exercise if you experience discomfort. Loss of balance will occur, if you move too fast.
Modifications: 1) If you experience knee discomfort use a thicker mat or place a folded towel under knees. 2) Raise one limb instead of both.
Benefits: Strengthens shoulders, and core muscles. Improves shoulder mobility. Relieves low backache when practiced on a regular basis, as it strengthens core muscles associated with maintaining a healthy spine.

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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 Dumbbell Balance Lunge

October 20, 2021
Dumbbell Balance Lunge

Instructions: The Balance Lunge exercise is performed using a non-moving object such as a heavy box, bench, or chair. Move down and up slowly, without your knee touching the floor. Keep your back straight, eyes level. Perform 3 sets of 8 to 10 repetitions, or fewer depending on your level of strength.
Mounting The Box: Have a spotter hold the dumbbells while you place your leg on the box. When you’re ready, have the spotter pass you the dumbbells.
Benefits: Strengthens thighs, legs and core muscles. Using added weight creates more resistance and makes the exercise harder.
Caution: This exercise is not for beginners. It requires a high level of concentration, core strength and balance.
Prerequisite: You should be able to do stationary, and walking lunges while holding dumbbells, before attempting the exercise shown in this video.
Modifications: 1) Omit using hand weights. 2) Face a wall with the box behind you. Perform the exercise with both hands on the wall shoulder width. Bend your knee, and place one leg on a heavy box. 3) Perform smaller moves as you go up and down, while maintaining good balance throughout the exercise.
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 Fitball Thigh Stretch

October 10, 2021

Fitball Thigh Stretch

Instructions: Getting your foot on the fitball without external support requires excellent balance. Once your foot is resting on the ball, begin slowly tilting toward the ball until you feel a sufficient stretch on upper body and inside the thigh. Move slowly.
Modifications: 1) Stand close to a wall. Place both hands at shoulder height against the wall. Allow the wall to support you, as you place your foot on the fitball. 2) Using a smaller ball will make it easier. 3) Don’t fill the ball to capacity. The more air, the harder it is to balance.
Benefits: This exercise stretches the inner thigh (adductors), and the side of the torso. Improves balance. Strengthens the core.
Equipment: Fitball, sneakers, exercise mat.
Caution: This exercise is not for beginners. Do not attempt it unless you have excellent balance. Perform the modifications instead. Do not use a ball that is too big for your ability. Filling the fitball to capacity, makes balancing more difficult. Avoid doing this exercise near furniture.
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 Dumbbell Reverse Lunge

October 7, 2021

Dumbbell Reverse Lunge

Description: The Dumbbell Reverse Lunge is a strength training core stabilization exercise that develops upper and lower arm, leg and thigh strength.
Instructions: Hold the dumbbells at your sides as if you’re going to do a Hammer Curl. As you bend your elbows to begin the exercise, turn the dumbbells upward so that both hands face the ceiling. Slowly step back into a Reverse Lunge as you perform the bicep curl.
Tempo: The model in this video is moving quickly throughout. I recommend that you slow down your movement until you get the hang of it, to avoid loss of balance. Failure isn’t funny, when it comes to working with hand weights.
Caution: This exercise requires the ability to stabilize your body as you step back while moving the dumbbells. If you’re unable to steady your movement, do the modification. Move slowly. This is not a beginner exercise.
Modification: Perform the exercise without the dumbbells. Place your hands on your hips, until you improve your ability to stabilize your body while moving into the Reverse Lunge.
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 Medicine Ball Obliques

October 5, 2021

Medicine Ball Obliques

Strengthens oblique abdominal muscles. Improves core stabilization.
Instructions: Move side-to-side while holding the medicine ball. If the medicine ball is too heavy you won’t be able to do this exercise properly without lifting your shoulders, creating excess tension in that area.
Modifications: Perform the exercise without the medicine ball. Cross your arms on your chest and practise moving side-to-side. As you gain strength, add a light weight medicine ball.
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

Why Core Exercise Seems Easy When It Should Be Difficult

March 10, 2021

THE DEAD BUG CORE EXERCISE

When you’re working on core exercises, you have to follow what is called “good form”.  That means the exercises have to be done correctly in order for you to get all the benefits of each exercise, which in turn, helps you to reach your fitness goals.

One example of a basic core exercise is the Dead Bug. While lying on your back, move your arms and legs back and forth. Your spine and hips are steady.

The Dead Bug Exercise looks easy, like almost anyone could do it. But, if you flail your limbs in the air, and rock back and forth, you’ve missed the point of the exercise.

The goal in core exercise is to stabilize your body, not to toss yourself around on the mat getting winded, and losing control of the movement.

In fact, your breathing should be as stable as your hips and spine. Gasping and sputtering through core work is not where you want to go.  When you perform the basic core exercises correctly, you’ll be ready for a more challenging workload.

Irene Pastore, is a Certified Personal Trainer, fitness blogger, health educator, and speaker. She has 23 years experience teaching exercise in New York City..  For her complete bio, visit the About Page.