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March 31, 2006

Home Exercise Tip: Stability Ball Prone Cobras

Stability Ball Prone Cobras: This exercise is great to strengthen the weak muscles in the entire back region, while working on core stabilization. To perform this exercise correctly:
1. Lay on the ball with the ball on the bellybutton. Legs should be straight and feet pointed down. Keep the abdominals tight while keeping the head aligned with the feet, do not slouch.
2. Extend the arms in front of the body, with palms pointing in.
3. Squeeze the glutes, while bringing the arms out to the side of the body, while contracting the shoulder blades back and down the palms should be facing up towards the ceiling. Lift the chest off the ball while keeping the back and neck in straight and proper alignment.
4. Hold this position and return slowly to starting position. Recommended number of repetitions: 10 to 15 with a tempo of 3 seconds up, 2 second hold, and 3 seconds down.

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

Posted by Dallas Personal Trainer at 3:57 PM

March 28, 2006

Home Exercise Tip: Sports Cord Harness Forward Lunge

Sports Cord Harness Forward Lunge: This is an advanced way to train the lower body while adding a big demand in hip stability and core activation. This exercise requires one person to hold the sports cord by the handles. To perform this exercise correctly:
1. Start with the sports cord around the waist, the other person holding on to the handles, standing behind the person lunging. Stand upright and place the hands on the hips.
2. Draw in the stomach and begin the movement by stepping forward placing one leg out in front making sure the knee does not pass the toes. Make sure that feet are pointing forward throughout the range of motion.
3. Bend the back knee straight down, into a 90-degree angle. The front leg should follow, by also bending into a 90-degree angle. Never let the back knee touch the ground.
4. Hold this position for a second, and return to standing position while maintaining core stabilization.
5. Repeat for 10 to 15 reps and then switch legs.
6. You can also alternate the legs for recommended 10 to 15 reps per leg.

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

Posted by Dallas Personal Trainer at 3:59 PM

March 27, 2006

Home Exercise Tip: Standing Balance Calf Raises

Standing Balance Calf Raises: This is a great exercise to strengthen and tone the calf muscles while working on stability. To perform this exercise correctly:
1. Start in a standing upright position, hands on the hips, drawing in the abdominals.
2. Raise up on the toes, focus on balancing on the 2nd and 3rd toe. Hold for a count of 2 seconds.
3. Slowly return to starting position without letting the heels touch the ground or resting.
4. Recommended number or repetitions: 10 to 15 with a tempo of 3 seconds up, 2 second hold, and 3 seconds down.

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

Posted by Dallas Personal Trainer at 4:01 PM

March 23, 2006

Home Exercise Tip: Sports Cord Single-Leg Scaption

Sports Cord Single-Leg Scaption: This exercise focuses on the shoulder area, eliminating shoulder pain/discomfort, strengthening the rotator cuff and working on balance. To perform this exercise correctly:
1. Place the sports cord under the right foot with the foot pointing straight ahead, and the knee slightly bent maintain a stable position over the 2nd and 3rd toe. Keep the stomach tight and arms straight at the side of the body.
2. Holding on to the cord, raise both arms up thumbs up in a V shape, until arms are at eye level.
3. Keep the shoulder blades retracted and depresses throughout the range of motion. Do not allow the back to arch.
4. Hold that position at eye level and return arms back to the side of the body. Continue for a number of repetitions and switch legs.
5. Recommended number of reps is between 6 and 10 each leg, with a tempo of 3 seconds up, hold for 2 seconds, and 3 seconds down.

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

Posted by Dallas Personal Trainer at 3:51 PM

March 21, 2006

Home Exercise Tip: Sports Cord Partner Circles

Sports Cord Partner Circles: This exercise provides awesome core strength with a fun circular twist. Two people are required for this exercise. To perform this exercise correctly:
1. Begin with one person holding one handle of the sports cord and the other person holding the other handle of the cord. Each person is facing sideways in the same direction with some distance between the two to allow for tension in the cord. Make sure both hands are clasped around the handle.
2. Both persons start the movement together by drawing a large circle. Each person “draws” in opposite directions.
3. Repeat for a number of repetitions and then switch directions.
4. Both people switch positions and repeat steps 2 and 3.

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

Posted by Dallas Personal Trainer at 1:31 PM

March 16, 2006

Easy Home Exercise Tip: Four Square Squat Jumps

Four Square Squat Jumps: This is a great exercise to build explosiveness, explosive power in the hips, while toning the legs. This exercise will increase the heart rate dramatically. To perform this exercise correctly:
1. Begin by laying out two sports cords perpendicular to each other to create 4 squares.
2. Stand in one of the squares with perfect posture (shoulders back, stomach tight, hands behind the head) and feet just outside the hips and toes are aligned with the knees. Start out standing in the bottom left square.
3. Squat down until the thighs are parallel to the ground (keeping the stomach tight) jump forward to the square in front, exploding from the hips, glutes and quadriceps. Make sure to extend the ankles knees and hips in a straight line.
4. Repeat the motion by jumping to the side to the square to the right, and then back to the square behind you. Finally, jump to the side to the square on the left.
5. Repeat for a number of repetitions, OR, switch directions for a number of repetitions. You can be as creative as you want on the square patterns.
6. Key points: Squeeze the glutes at the top of the movement and then again with the legs bent in the squat position.

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

Posted by Dallas Personal Trainer at 9:59 AM

March 14, 2006

Easy Home Exercise Tip: Single-Arm Staggered Stance Sports Cord Pull with Rotation

Single-Arm Staggered Stance Sports Cord Pull with Rotation: This is a great upper body exercise that develops core strength and power while working on the back. To perform this exercise correctly:
1. Start by tying one end of the sports cord around a pole or to a doorway.
2. Holding on to the other end of the handle, position the legs in a staggered stance (one foot in front of the other – maintain hip stability). Make sure the cord is in front of you, in line with the arm that’s pulling. Also, if you are pulling with the right arm, the right leg should be behind you. The other hand should be straight out in front, parallel to the floor.
3. Begin the movement by rotating the trunk only, without moving the hips, while pulling the cord until your arm is back, past the chest, keeping it parallel to the floor. At the same time, push the opposite arm forward as if it was pushing the cord.
4. Return to starting position and repeat for a number of repetitions and switch arms.
5. Key points: Keep the core tight throughout the entire range of motion. Always keep the head facing forward, and don’t shrug the neck or shoulders.

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

Posted by Dallas Personal Trainer at 9:57 AM

March 13, 2006

Easy Home Exercise Tip: Single-Arm Staggered Stance Sports Cord Push with Rotation

Single-Arm Staggered Stance Sports Cord Push with Rotation: This is a great upper body exercise that develops core strength and power. To perform this exercise correctly:
1. Start by tying one end of the sports cord around a pole or to a doorway.
2. Holding on to the other end of the handle, position the legs in a staggered stance (one foot in front of the other – maintain hip stability). Make sure the cord is behind you, in line with the arm that’s pushing. Also, if you are pushing with the right arm, the right leg should be behind you. The other hand should be straight out in front, parallel to the floor.
3. Begin the movement by rotating the trunk only, without moving the hips, while pushing the cord until your arm is straight. At the same time, pull the opposite arm back as if it was pulling on a cord.
4. Return to starting position and repeat for a number of repetitions and switch arms.
5. Key points: Keep the core tight throughout the entire range of motion. Always keep the head facing forward, and don’t shrug the neck or shoulders.

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

Posted by Dallas Personal Trainer at 9:56 AM

March 10, 2006

Easy Home Exercise: Sports Cord Squat to Press

Sports Cord Squat to Press: This is a great multi-task exercise that focuses on strengthening and developing power throughout the entire body. To perform this exercise correctly:
1. Stand on the middle of the sports cord holding on to each of the handles at shoulder height, with the elbows resting on the ribs. Make sure the palms are facing each other.
2. Start the movement with the hips (quadriceps, glutes, and core) squatting back and down until the top of the thighs are parallel to the floor. Explode out of the hips using the quads, driving the arms straight up in air, over the head (press).
3. At this position, the legs and arms should be straight, but not locked out.
4. Slowly lower the body back to the starting position (squat) and repeat for a number of repetitions.
5. Key points: Make sure to drive off through the heels when squatting, and never lean too far forward, which can cause back problems.

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

Posted by Dallas Personal Trainer at 9:54 AM

March 6, 2006

Easy Home Exercise: Stability Ball Quadriplex

Stability Ball Quadriplex: This is an alternative to the floor quadriplex. This exercise it to develop back, stability and strength while working on the cross pattern from the shoulder to the opposite glute improving on muscle recruitment patterns. To perform this exercise correctly:
1. Begin with the ball underneath the pelvis, hands and feet on the floor
2. Begin the motion by tightening the abdominal muscles as you lift your right arm and your left leg. Make sure that the arm and leg stay straight and aligned with the spine. Hold this position for a count of 2-4 seconds, engaging the glutes and the core muscles.
3. Slowly return to starting position and repeat with the left arm and right leg.
4. Repeat for 10-24 total reps.
5. Remember, this is a great exercise for developing the glute muscles while focusing on core training.

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

Posted by Dallas Personal Trainer at 9:52 AM

March 1, 2006

Easy Home Exercise: Inchworms

Inchworms: This is a great exercise to stretch out the hamstrings and calves while increasing flexibility in the hips and spine. This exercise is recommended before beginning a workout routine or in between exercises. To perform this exercise correctly:
1. Start out with the feet shoulder width apart. Place the hands on the floor in front of you, as in a pushup position. Keep the body straight and stomach tight.
2. Begin by walking the feet in towards the hands. Keep the legs straight and feet flat on the floor, as much as possible. Perform this movement slowly and controlled.
3. Walk the feet in as close as possible to the hands, until you can’t go any further. Walk the hands out again, in a pushup position, and repeat. Continue for 4-6 inchworms.
4. Each time the exercise is performed, try to increase the flexibility so that the feet come closer to the hands each time.

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

Posted by Dallas Personal Trainer at 10:15 AM