Tag: exercise ball

How To Do The Seated Pelvic Tilt Exercise

February 14, 2016

What Is A Pelvic Tilt Exercise?

The pelvic tilt is an easy core exercise that stretches low back muscles. The exercise can be performed seated, standing, or lying on your back.

When Should You Do The Pelvic Tilt Exercise?

Pregnant women benefit from pelvic tilting because it prevents RED EXERCISE BALL GOOGLE IMAGEprenatal low back ache.  People who experience low back pain, caused by muscular tightness, will find that pelvic tilting, along with strengthening the abs, and back, will help alleviate low back discomfort  The pelvic tilt is also used by Pilates teachers, physical therapists, and personal trainers, who help their clients improve posture.

Equipment You’ll Need

Exercise Ball.  If you don’t have an exercise ball, use a sturdy chair.

Benefits of the Pelvic Tilt Exercise

Stretches low back muscles.

How To Do The Seated Pelvic Tilt Exercise In 3 Steps

  1. Sit on an exercise ball, with your knees at right angles. Your feet should be hip width apart, and touch the floor.
  2. Be sure you feel stable before beginning the exercise.  If you can’t stabilize your body on the exercise ball, use a sturdy chair instead.
  3. Move slowly throughout the movement, as you tilt  your low back, and then sit up tall.

Pelvic Tilt Exercise On Exercise Ball

IRENE PORTRAIT picassa blue borderIrene 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: April 2013

April 3, 2013

ABS ON THE BALL

Starting Position
Starting Position

Level: Advanced

Style: Core Stabilization

Equipment: Exercise Ball, Exercise Mat, Athletic Shoes (optional).

Muscles Worked: Abs

How To Perform Abs On The Ball

  • Get onto all fours with wrists under shoulders, and knees under hips.  Slide the ball under your abdomen.  
  • Slowly move into a downward plank position and roll the ball under your legs, as shown in Starting Position.
  • Slowly pull your tailbone upward toward the ceiling, until your body forms a V, as shown in Finish Position.
  • Return to Start Position and repeat for 10-12 repetitions, or fewer depending on tolerance.

Modifications

Finish Position
Finish Position

Place the ball under your thighs, instead of your legs.  Placing the ball closer to your feet, makes the exercise more difficult.

Correct Technique

  • Move slowly throughout.
  • Avoid shaking.
  • If you experience discomfort, or pains in your wrists, stop the exercise.
  • The exercise can be performed with, or without wearing athletic shoes.

Cautions

  • Do not perform this exercise if you lack shoulder, abdominal, or forearm strength.
  • Do not perform this exercise if you are a beginner, if you’re in a hurry, or showing off in front of friends.  Injuries aren’t worth it.
  • Use the correct size exercise ball.

Copyright 2013 Irene Pastore and Blue Moon Personal Training

10 Dumb Exercise Mistakes

January 2, 2013

As a group fitness instructor, and personal trainer, I’ve seen, and heard alot of dumb things.  Here’s a perfect example of an all-too-common dumb exercise mistake.

Don’t take exercise advice from friends.  Instead get a trainer to give you professional guidance.

If she did, you wouldn’t be on the floor.
Your friend doesn’t know what she’s talking about.

 

Falling off an exercise ball may cause a broken arms or head injuries.

 

 

10 DUMB EXERCISE MISTAKES

  1. Sporadic or inconsistent workouts keep you from reaching your fitness goals.
  2. Overdoing your workouts, and then taking pain killers so you can go back for more.
  3. Working your upper body and not your lower body.  And vice versa.
  4. Taking exercise advice from friends.  Hire a personal trainer instead.
  5. Never learning correct exercise techniques, or how to use equipment.
  6. Exercising on an empty stomach.  Good way to get dizzy.
  7. Having an unbalanced exercise routine.  You need cardio, strength, flexibility, and stress management.
  8. Taking an advanced Pilates class, when you’re core is weak.
  9. Causing self-inflicted injury when you overloaded the bar.
  10. Thinking that working out is equivalent to torture.

HOW TO AVOID DUMB EXERCISE MISTAKES IN 2013

The best way to avoid dumb exercise habits, is to hire a personal trainer.  You’ll actually save money by doing so, because a trainer can teach you correct technique.  When you understand the right way to exercise, you’ll avoid costly injury, and reach your goals much quicker.

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.  

MUSH

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”

Mistakes To Avoid When Buying Exercise Balls

July 8, 2012

When you buy exercise balls, there are three things to consider:

  1. Your height
  2. Amount of Use
  3. Inflation

SIZE

Use the Size Chart to determine the correct size.  The size of the ball is based on your height, and the length of your legs.  When sitting on the ball with your feet flat, your knees should be in line with your hips, forming a 90 degree angle.

Continue reading “Mistakes To Avoid When Buying Exercise Balls”

How To Exercise Your Core

July 7, 2012

Your core muscles stabilize your upper body and pelvis, keeping you upright and balanced. They also help maintain healthy postural alignment, and prevent low back ache.

A weak core can lead to falls in older adults.  If you participate in winter sports, that require balance, you should be strengthening your core.  Walking in high heel shoes is a real challenge to stay Continue reading “How To Exercise Your Core”