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December 30, 2005

Easy Home Exercise: Single-Leg Floor Bridge

Single-Leg Floor Bridge: This exercise is great to strengthen the core, glutes, hamstrings and lower back. When performed correctly, this exercise can be beneficial to rehab lower back and weak hamstrings, and to tone the glutes. To perform this exercise correctly:

1. Lying on the back, with legs bent and feet flat on the floor, place feet about hip width apart
2. Relax the head and shoulders. Lift the right leg off the floor so that it is extended straight out. Lift the hips up with the weight on the left leg and hold for 2 seconds
3. Make sure to stay on the heels of your foot and squeeze glutes at the top
4. Slowly lower hips, without touching the ground and repeat
5. Make sure to keep stomach tight throughout range of motion
6. Perform 12-15 repetitions, and then repeat with right leg.

This exercise brought to you by the Dallas personal trainers from Fitness Trainers To Go.

Posted by Dallas Personal Trainer at 10:07 AM

December 28, 2005

Easy Home Exercise: Reactive Step-ups

Reactive Step-ups: This is a great exercise to improve on conditioning, stability, and balance in the lower body while toning the legs. To perform this exercise correctly:

1. Make sure that you have a 6-10” box/step
2. Start by placing the right foot on the box/step with the arms pulled back, ready to explode
3. Begin by jumping vertically using the right leg by extending your hip, leg and ankle. Land in the same position, pause and repeat. Perform for 10-15 repetitions on each leg.

Key points: Use the arms by throwing them up, but stop the hands at eye level. Make sure to land with the entire foot on the step/box and keep the torso leaning forward.

This exercise brought to you by the Dallas personal trainers from Fitness Trainers To Go.

Posted by Dallas Personal Trainer at 9:36 AM

December 27, 2005

Easy Home Exercise: Stability Ball Lying Opposites

Stability Ball Lying Opposites: This exercise is great to develop posterior (back), stability and strength. It also works on shoulders and glutes. To perform this exercise correctly:

1. Lying prone (on stomach) on the ball, with the ball directly under the belly button.
2. Make sure the arms stay under the shoulders and the legs are straight on your toes.
3. Begin the movement by squeezing the glutes and raising one leg up towards the ceiling and extending the back and raising the opposite arm by using the shoulder blade. Do right arm, left leg, then left arm, right leg. Keep repeating for 10-24 total repetitions.

This exercise brought to you by the Dallas personal trainers from Fitness Trainers To Go.

Posted by Dallas Personal Trainer at 9:39 AM

December 20, 2005

Easy Home Exercise: Lateral Plank with Rotation

Lateral Plank with Rotation: This is a great stabilization exercise for the entire body with a twist, literally. The primary muscles used are oblique abdominals, abdominals, transverse abdominus (TVA), erector spinae (lower back muscles). To perform this exercise correctly:

1. Laying on your side, start with elbow and forearm on the ground and feet stacked on top of each other

2. Lifting the body up in a straight line, raise other arm straight towards the ceiling, and turn head up to the ceiling, and hold
3. Make sure to keep the body aligned and stomach tight
4. Hold this position for a timed period of 10-30 seconds
5. Staying in this position put the top arm behind the head to support the neck.
6. Begin by rotating the upper torso towards the ground and hold for a second. Return to starting position and repeat for 5-10 repetitions each side.
7. Key points: Make sure that the legs stay straight and do not move throughout the exercise and the head stays aligned with the spine.

This exercise brought to you by the Dallas personal trainers from Fitness Trainers To Go.

Posted by Dallas Personal Trainer at 9:14 AM

December 16, 2005

EASY HOME EXERCISE:

Stability Ball Scorpion Press: This is a great exercise to focus on shoulders and core in a very un-traditional way. To perform this exercise correctly:

1. Start with feet against the wall and lying on the stability ball with the ball just under the chest.

2. Make sure the legs and glutes stay tight throughout the exercise. Also make sure the head stays down and in line with the spine.

3. Begin by raising the arms up in an “L” position (elbows in a 90-degree angle and hands and forearms aligned with the body). Begin the movement by extending the arms straight up (still in line with the body). Hold for 1-2 seconds and return to starting position.

4. Never relax the glutes and legs throughout the exercise. This will improve core stabilization. Perform 10-15 repetitions with a tempo of 3 seconds up, 2 second hold at the top and 3 seconds to return to starting position.

This exercise brought to you by the Dallas personal trainers from Fitness Trainers To Go.

Posted by Dallas Personal Trainer at 9:19 AM

December 14, 2005

EASY HOME EXERCISE: Core Ball Lateral Lunge with Pushout

Core Ball Lateral Lunge with Pushout: This is a great total body exercise that not only strengthens but also works on flexibility. Its main focus is on lower body, shoulders, and core. To perform this exercise correctly:

1. Begin by holding the core ball at the chest in an upright position with the feet shoulder width apart
2. Begin the movement by stepping out to the right laterally (to the side) keeping both feet pointed straight
3. Allow the right leg to bend while the hips rotate back. Make sure the knee on the right leg does not pass the toes, and also that the left leg stays straight.
4. While in this position push the core ball straight out in front of the body and hold for a second. Return the ball back to the chest and push off on the right leg, back to starting position. Repeat the movement stepping out to the left side, keeping the right leg straight this time.
5. Return to starting position and repeat for 6-12 repetitions each side.
6. Remember to allow the hips to rotate back while pushing the ball straight out in front of the body.

This exercise brought to you by the Dallas personal trainers from Fitness Trainers To Go.

Posted by Dallas Personal Trainer at 1:26 PM

December 13, 2005

EASY HOME EXERCISE: Core Ball Squat To Press

Core Ball Squat To Press: This is a great total body exercise that focuses on conditioning and strengthening the shoulders, legs, and torso. To perform this exercise correctly:

1. Begin by holding the core ball at the chest in an upright standing position. Keep the feet shoulder-width apart and slightly pointed out.
2. Begin by performing a squat (make sure the knees don’t pass the toes, allowing the hips to rotate back and chest and shoulders back) holding the core ball at the chest.
3. Return to upright position, but never locking out the knees, while lifting the ball in the air
4. Make sure the elbows stay in as you press toward the ceiling.
5. Return the core ball back to chest and repeat for 10-15 reps.

This exercise brought to you by the Dallas personal trainers from Fitness Trainers To Go.

Posted by Dallas Personal Trainer at 9:14 AM

December 12, 2005

EASY HOME EXERCISE: Stability Ball Pike-Ups

Stability Ball Pike-Ups: This is an exercise that can challenge even the most advanced client. The main focus is the core muscles and shoulder stabilization. To perform this exercise correctly:

1 Begin this exercise by rolling out on the ball on your stomach, until the ball is underneath your shins while your arms are straight and underneath your chest (in a push-up position). Make sure that the body is straight from the head to the toes.

2 Before beginning the movement, tighten the stomach muscles

3 Begin the movement by keeping your legs straight and allowing the hips to rise in the air, and the ball rolling towards the hands. Hold this position for a count of 1-2 seconds and keep the stomach muscles tight

4 Slowly return to push-up position and repeat for 10-15 repetitions.

This exercise brought to you by the Dallas personal trainers from Fitness Trainers To Go.

Posted by Dallas Personal Trainer at 11:52 AM

December 9, 2005

EASY HOME EXERCISE: Stability Ball Planks:

Stability Ball Planks: This is a great exercise for strengthening weak core muscles, due to lack of exercise, poor posture, or a bad back. It also focuses on strengthening the shoulders and glutes. To perform this exercise correctly:

1. Begin in a prone position (on stomach). Place the elbows in the center of the stability ball and staying on your toes

2. Make sure that the elbows are aligned underneath the shoulders. Keep your hands in a prayer position, and pull the stomach in tight

3. Begin by lifting your body off the ball (except the elbows) and holding this position.

4. Make sure the body is in a straight line from the head to the toes

5. Hold this position for a timed period (30 -90 seconds).

6. Key Points: Hips are down throughout the timed period and head is down and aligned with the spine. Keeping the legs straight and the glutes tight will make this exercise more effective.

This exercise brought to you by the Dallas personal trainers from Fitness Trainers To Go.

Posted by Dallas Personal Trainer at 9:57 AM