in home fitness trainer dallas personal trainer
dallas personal trainer
home | personal training | why use our trainers? | nutrition | articles | testimonials | jobs | press

« March 2006 | Main | May 2006 »

April 28, 2006

Easy Home Exercises: Sports Cord Forward Step Chest Press

Sports Cord Forward Step Chest Press: This functional exercise is great for increasing strength in the upper body, while working on pelvic-hip stability. To perform this exercise correctly:
1. Start by tying the sports cord around a pole or a stable object. In an upright position, hold on to the handles, with the cord behind you.
2. Arms should be parallel to the floor, elbows in a 90-degree angle.
3. Begin by stepping forward with the right leg, keeping it slightly bent, and tightening the left glute muscle.
4. Press forward with both arms until they are straight but not locked out. Make sure that the shoulders are down and chest is up.
5. Return to starting position, with the body upright and the elbows in a 90 degree angle.
Repeat with the left leg. Continue in this pattern for a total of 20-24 repetitions.
This home exercise tip brought to you by the Dallas Personal Trainers from Fitness Trainers To Go.

Posted by Dallas Personal Trainer at 11:27 AM

April 26, 2006

Easy Home Exercise: Sports Cord Archer Pulls

Sports Cord Archer Pulls: This exercise provides flexibility in the spine while strengthen the upper back muscles. Its also targets the lower body with balance and stability. To perform this exercise correctly:

1. Start by tying the sports cord around a pole or a stable object. In an upright position, hold on to the handles, with the cord in front of you.
2. Keeping the arms straight, start the movement by keeping the stomach tight, taking a step back with the right leg. Make sure that you are stable. Pull the cord with the right arm, keeping the left arm straight. Rotate the head to the right. The elbow should be up and bent, as if you were pulling on a bow and arrow.
3. Hold for a second. Slowly return to starting position and repeat with the left side.
4. Continue in this pattern for a total number of 20-24 repetitions.

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

Posted by Dallas Personal Trainer at 11:30 AM

April 25, 2006

Easy Home Exercise: Core Ball Pivot Rotations

Core Ball Pivot Rotations: This exercise works on strengthening the core muscles while working on hip/pelvis balance. To perform this exercise correctly:

1. Start in an upright position, feet shoulder width apart, holding the core ball out in front, arms straight, but not locked.
2. Begin the movement by rotating the torso to the right, arms following, but keeping straight. Pivot the left foot so that the toes are facing the right side. The right leg should not move and the knee should be slightly bent and stable.
3. Quickly return to starting position and repeat to the left side.
4. Continue this pattern in a quick, but controlled manner for a total of 20-24 repetitions.

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

Posted by Dallas Personal Trainer at 11:31 AM

April 21, 2006

Easy Home Exercise: Core Ball Single-Leg V-up

Core Ball Single-Leg V-up: This exercise strengthens the abdominals and hip flexors while stretching the hamstrings and lower back. To perform this exercise correctly:
1. Begin by lying on your back with the left leg bent, foot on the floor, and the right leg straight. The arms should be straight on the floor, holding on to the core ball.
2. Begin the movement by lifting the arms up towards the ceiling, shoulders coming off the ground, chin pointing toward the ceiling. At the same time, lift the right leg up towards the hands, as you are crunching.
3. Return to starting position and repeat for 10-15 repetitions and switch legs. This exercise works great while following a tempo of 2 seconds up, 1 second hold, and 3 seconds down (2-1-3).

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

Posted by Dallas Personal Trainer at 11:19 AM

April 12, 2006

Easy Home Exercise: Bodyweight Lunge to Balance

Bodyweight Lunge to Balance: This exercise is great to strengthen the glutes and hamstrings, while lengthening the hip flexors and quadriceps. It also provides great lower body stability. To perform this exercise correctly:
1. Start in a standing position with the hands on the hips.
2. Begin the movement by stepping forward into a lunge
3. Make sure that feet are pointing forward throughout the range of motion and the knee does not pass the toes.
4. Allow the back knee to bend 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.
5. Hold this position for 2 seconds, push off with the front leg, bringing the knee up to a 90-degree angle and hold for a second.
6. Repeat for 10-15 reps, and then switch legs.

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

Posted by Dallas Personal Trainer at 11:16 AM

April 11, 2006

Easy Home Exercise: Sports cord Prone Lat Rows

Sports cord Prone Lat Rows (Using the stability ball): This exercise provides strength in the upper back muscles while working on core stability. This is also a great posture correction exercise. To perform this exercise correctly:

1. Begin by placing the ball under the stomach and tying the sports cord to a pole/door, or a stable object. Make sure that the legs stay straight and glutes tight, and head is down, aligned with the spine.
2. Facing the stable object, hold the handles, and keep the arms straight.
3. Start the motion by rowing, pulling the elbows into the side of the body. Make sure to squeeze the shoulder blades together while keeping the head aligned and glutes tight.
4. Hold this position for a second and slowly return to starting position with a 3 second count.
5. Repeat for 12-20 repetitions.

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

Posted by Dallas Personal Trainer at 11:28 AM

April 3, 2006

Home Exercise Tip: Stability Ball Circle Crunches

Stability Ball Circle Crunches: This exercise is great to strengthen the entire abdominal area. To perform this exercise correctly:
1. Start by laying on the ball, lower back pressed against the ball, legs bent, and feet flat on the floor. Keep hands behind the neck.
2. Begin the motion by keeping your chin up to the ceiling and lifting your shoulder blades off the ball, contracting the abdominals. “Drawing” a circle by rotating the torso in a circular motion. One circle equals one repetition.
3. Recommended number of repetitions: 8-15 clockwise, and 8-15 counter-clockwise.

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

Posted by Dallas Personal Trainer at 3:56 PM