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February 28, 2006

Easy Home Exercise: Stability Ball Hip Crossovers

Stability Ball Hip Crossovers: This is a great movement to strengthen the core muscles while increasing flexibility in the hips and spine. To perform this exercise correctly:
1. Begin by lying on the ground, with the arms extended out in a T position.
2. Place the stability ball under the legs, at the back of the knees and hamstrings. The legs should now be in a 90-degree angle with the feet on the ball.
3. Begin by slightly lifting the ball of the ground with the legs and rotating the knees to the right side. Hold this position for a second and return to the center. Rotate the knees to the left side, hold for a second. Return to center. Continue for a number of repetitions.
4. Make sure to use the core muscles to pull the ball from one side to the other.

This home exercise tip brought to you by the Personal Trainers from Fitness Trainers To Go.

Posted by Dallas Personal Trainer at 10:14 AM

February 27, 2006

Easy Home Exercise: Stability Ball Hip Crossovers

Stability Ball Hip Crossovers: This is a great movement to strengthen the core muscles while increasing flexibility in the hips and spine. To perform this exercise correctly:
1. Begin by lying on the ground, with the arms extended out in a T position.
2. Place the stability ball under the legs, at the back of the knees and hamstrings. The legs should now be in a 90-degree angle with the feet on the ball.
3. Begin by slightly lifting the ball of the ground with the legs and rotating the knees to the right side. Hold this position for a second and return to the center. Rotate the knees to the left side, hold for a second. Return to center. Continue for a number of repetitions.
4. Make sure to use the core muscles to pull the ball from one side to the other.

This home exercise tip brought to you by the Personal Trainers from Fitness Trainers To Go.

Posted by Dallas Personal Trainer at 10:14 AM

February 23, 2006

Easy Home Exercise: Stability Ball Push-ups

Stability Ball Push-ups: This is an advanced progression to the traditional pushup, which requires more shoulder stability and overall core strength and stability. To perform this exercise correctly:

1. Begin by placing the hands on the outer portion of the ball in a pushup position, fingers pointed out. Beginners may want to begin with the feet shoulder width apart.
2. Keep the arms straight across the chest, keeping the body straight from the head to the toes. Remember to keep the core tight throughout the entire range of motion.
3. Begin the motion by lowering the body towards the ball by bending the elbows. Do not let the chest touch the ball. Hold this position for a second. Return to starting position by pushing off with the chest, straightening the arms.
4. Remember to keep the entire body straight throughout the range of motion.

This home exercise tip brought to you by the Personal Trainers from Fitness Trainers To Go.

Posted by Dallas Personal Trainer at 10:12 AM

February 22, 2006

Easy Home Exercise: Step-out Lateral Lunge

Step-out Lateral Lunge: This is a progression to the traditional forward lunge and great in providing lateral movement. To perform this exercise correctly:

1. Begin in an upright stance with hands in front in prayer position.
2. Step out to the side with the right leg about double shoulder width apart. Make sure both feet are pointing straight forward and the feet stay flat on the floor throughout the entire range of motion.
3. Keeping the left leg straight, and lunging with the right leg, allow the hips to push back, as if sitting down. Make sure to keep the upper body squared and centered.
4. At this position, the right knee should be bent. Hold this position and return to starting upright position, by pushing off on the right foot.
5. Repeat the motion with the right leg for a number of repetitions and switch to the left leg.
6. Make sure the knee of the bent leg stays behind the toes at all times. If at any time, there is any pain in the hips or knees discontinue.

This home exercise tip brought to you by the Personal Trainers from Fitness Trainers To Go.

Posted by Dallas Personal Trainer at 10:10 AM

February 17, 2006

Home Exercise Tip: Lateral Planks with Hip Lifts

Lateral Planks with Hip Lifts: This is a great progression to the lateral plank, which provides more hip and core strength and flexibility throughout the hip-lumbar region. To perform this exercise correctly:
1. Lying 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. While holding this position, drop the hips to the ground, without touching the ground. Slowly return to starting position and repeat for a number of repetitions.
5. Repeat to the other side.

This home exercise tip brought to you by the Personal Trainers from Fitness Trainers To Go.

Posted by Dallas Personal Trainer at 9:46 AM

February 15, 2006

Home Exercise Tip: Sports Cord Pullover Stability Ball Crunch

Sports Cord Pullover Stability Ball Crunch: This exercise is a great progression to the traditional crunch on the stability ball. This exercise adds more resistance through the abdominals and upper body. Make sure you have mastered the traditional crunches on the stability ball without neck or lower back pain before you begin this exercise. To perform this exercise correctly:
1. Tie the sports cord around the bottom of a sturdy object, such as a pole or door.
2. Sit on the stability ball and roll out to where the ball is under the lower back. Feet should be pointing straight and legs are shoulder width apart.
3. Grab onto the handles of the sports cord. Make sure that there is tension at the starting position. If not, roll out further away from the door or pole.
4. With the arms straight and chin pointed up to the ceiling, crunch while pulling the cord all the way through, until the arms are close to the thighs. Arms should still be straight. The chin should always be pointed up throughout the entire range of motion.
5. Keeping the arms straight, return slowly to starting position, making sure there is tension in the abdominals throughout the entire exercise.
6. Perform for a number of repetitions. Recommended 12-15.

This home exercise tip brought to you by the Personal Trainers from Fitness Trainers To Go.

Posted by Dallas Personal Trainer at 9:44 AM

February 13, 2006

Home Exercise Tip: Sports Cord Figure 8

Sports Cord Figure 8: This exercise is great for increasing core strength and adds reactive and proprioceptive training. This is excellent for rehabbing weak core muscles. To perform this exercise correctly:

1. Begin by tying the sports cord around a pole or the door. While performing this exercise, you should be holding on to both handles of the sports cord.
2. Standing with the cord directly to the right of the body, stand with the arms straight out in front of the body, legs slightly bent. To increase resistance, move further away from the object that the cord is tied to.
3. Begin the movement by drawing an 8 in the air, in front of the body, while holding on to the cord. Continue this for a number of repetitions.
4. Repeat with the cord directly to the left of the body. Continue the same pattern for a number or repetitions.
5. Make sure to keep the core (stomach) tight throughout the range of motion.

This home exercise tip brought to you by the Personal Trainers from Fitness Trainers To Go.

Posted by Dallas Personal Trainer at 9:42 AM

February 8, 2006

Home Exercise Tip: Sports Cord Alternating Punches

Sports Cord Alternating Punches (Staggered Stance): This is a great conditioning and toning exercise for the arms, shoulders, back, and torso. It also a great alternative exercise for cardio. To perform this exercise correctly:

1. Start by tying the sports cord through the door or around a firm object, such as a pole. Make sure that the cord is at chest level.

2. The feet should be in a staggered position (one leg in front of the other) to create more instability to work on balance. This position is also known as a fighter’s position.

3. Begin by holding the handles of the cord in the hands at chin level. Start with the left leg in front and the right leg in back.

4. Start the motion by punching with the right arm while rotating the torso. Do not hyperextend the elbow. Bring the arm back to starting position and repeat with the left arm.

5. Continue this pattern for a number of repetitions or a timed period.

6. Repeat, bringing the right leg in front and the left leg back. Continue this pattern for a number of repetitions or a timed period.

This home exercise tip brought to you by the Personal Trainers from Fitness Trainers To Go.

Posted by Dallas Personal Trainer at 9:35 AM

February 7, 2006

Home Exercise Tip: Sports Cord Single-Leg Alternating Pull

Sports Cord Single-Leg Alternating Pull: This is an advanced exercise that will challenge the most advanced athlete. It’s a great exercise to improve on hip and lower body stability. To perform this exercise correctly:
1. Attach the sports cord around a pole or to a door.
2. Standing upright on one leg, keeping the knee slightly bent. Begin the movement by pulling the cord with the right arm in a rowing motion, while at the same time, keeping the left arm straight.
3. Rapidly switch positions by rowing with the left arm while keeping the right arm straight.
4. Continue for a number of repetitions, or a timed period.
5. Switch legs and repeat.
6. Beginners start the movement slow, and progress to a faster pace.

This home exercise tip brought to you by the Personal Trainers from Fitness Trainers To Go.

Posted by Dallas Personal Trainer at 1:29 PM