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May 31, 2006

EASY HOME EXERCISE: Sports Band Lateral Walks

This exercise is great to tone your hips and glutes and strengthens the muscles that can prevent knee and hip injuries. The sports band is a big rubber band that comes in different resistances, and can be used for multiple exercises. To perform this exercise correctly

1. Starting in an upright position put the band around the ankles. Place hands on hips.
2. Place feet wider than shoulder width and take a step sideways keeping the legs straight but not locked.
3. Bring other foot back to shoulder width stance.
4. Make sure to keep the toes forward and feet straight
5. Make sure that your feet do not touch and you keep a wide stance throughout the exercise
6. This exercise can be performed by taking steps in one direction 25 steps or reps and then taking steps leading with the other leg going sideways

This exercise brought to you by the Dallas Personal trainers from Dallas Personal trainers from Fitness Trainres To Go

Posted by Dallas Personal Trainer at 12:10 PM | TrackBack

May 30, 2006

Easy Home Exercise: Prisoner Squats

This exercise uses over 240 muscles without resistance. When performed correctly throughout the kinetic chain, it is one of the best exercises for the lower body. To perform this exercise correctly:
1. Start with feet shoulder width apart, toes pointing slightly angled out
2. Make sure hips, knees and toes are aligned correctly throughout the range of motion
3. Hands are placed behind the head to make sure that the chest is up and shoulders are back throughout the range of motion
4. As you lower your center of gravity, the glutes push back as if you were sitting down, bending at the hips and knees
5. Make sure the knees do not pass over the toes, and stay on your heels
6. Also make sure that you do not lean too forward, which can cause strain on the lower back
7. Remember to keep the core tight throughout the range of motion

This exercise brought to you by the Dallas Personal trainers from http://fitnesstrainerstogo.com

Posted by Dallas Personal Trainer at 5:16 PM | TrackBack

May 16, 2006

EXERCISE: Sports Cord Core Rotations

This exercise is great to strengthen the abdominals and obliques. It plays a role in strengthening the muscles needed for your everyday lifestyle. To perform this exercise correctly:

1. Attach the cord around a pole or to a door
2. Start in an upright position, arms out straight in front of the chest, holding the cord in hands (the resistance of the cord is coming from the side – picture a baseball player swinging a bat)
3. With your arms extended out (don’t lock elbows) holding the cord, rotate the upper body opposite of the resistance, keeping the head looking forward throughout the range of motion.
4. Make sure your knees are slightly bent, toes are pointing straight and lower body does not move throughout the range of motion
5. Rotate as far as the upper body allows, but make sure to keep control of the resistance as you return to the starting position
6. Make sure the cord has resistance throughout the entire range of motion
7. Beginners may want to start closer to the pole or door and progress by moving farther out.

This exercise brought to you by the Dallas Personal trainers from http://fitnesstrainerstogo.com

Posted by Dallas Personal Trainer at 10:55 AM | TrackBack

May 5, 2006

Easy Home Exercise: Pushup with Rotation (Close Grip)

Pushup with Rotation (Close Grip): This is a functional exercise that works the chest, shoulders, triceps and core. It also provides great shoulder, core and hip stability. To perform this exercise correctly:

1. Begin in a pushup position with the legs fully extended and the glutes tight. The hands should be chest level, shoulder width apart, with the elbows in to the side. Make sure to keep the back flat with the stomach drawn in.
2. Start the movement doing a regular pushup, lowering the body until the elbows are in a 90-degree angle, keeping the elbows in to the sides. Make sure that you don’t arch the back
3. Push up to starting position and rotate the entire body to the right side, keeping the right arm straight and extending the left arm straight in the air. Make sure to turn the head looking up towards the ceiling. Rotate the feet so that they are on their side, with the left leg behind the right.
4. Hold for a second and return to starting position and repeat to the left side.
5. Repeat for 8 -12 total repetitions.

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

Posted by Dallas Personal Trainer at 11:21 AM

May 4, 2006

Easy Home Exercise: Stability Ball Pike Ups

Stability Ball Pike Ups: This is an advanced exercise that provides awesome core strength while stretching the lower back and hamstrings. This is also great for strengthening the shoulders. To perform this exercise correctly:

1. Start out in a pushup position with the feet on the stability ball. Make sure that the hands are at chest level and shoulder width apart throughout the range of motion.
2. Keeping the head aligned with the spine, lift the hips in the air, keeping the legs straight, and rolling the ball towards the chest. Make sure to keep the arms straight, and the stomach tight.
3. Hold for a second, and slowly return to starting position. Repeat for 10-15 repetitions.

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

Posted by Dallas Personal Trainer at 11:22 AM

May 1, 2006

Easy Home Exercise: Single-leg Inverted Hamstring Stretch

Single-leg Inverted Hamstring Stretch: This exercise is great for lengthening the hamstrings and strengthening the glutes and hip, while creating balance. This exercise can be performed as a warm-up or as an exercise in your circuit routine. To perform this exercise correctly:

1. Start in an upright position, with the arms out at a “T”. Make sure the stomach is tight and chest is up.
2. Slowly raise the right leg off the floor, while at the same time letting the upper body fall forward. Make sure the back stays straight and head is in line with the body. The right leg should be straight and glutes tight. Make sure that the left leg stays straight, knee soft, balancing on the 2nd and 3rd toe.
3. Continue to raise leg until it is parallel to the floor. The upper body should also be parallel to the floor, arms still out at a T. Hold for 2 seconds.
4. Slowly return to starting position and repeat for 6-12 repetitions and 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 11:24 AM