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November 21, 2006

Easy Home Exercises: Single Leg Stability Ball Bridges

Single Leg Stability Ball Bridges. This exercise is great to strengthen the core, glutes, hamstrings and lower back, while using one leg at a time. 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:

Position: Lying on the back, with one leg slightly bent, with toes pointing up, one foot on top of the middle of the stability ball, with the other leg extended straight in the air.

1. Relax the head and shoulders as you lift the hips up and hold for 2 seconds
2. Make sure to stay on the heel of your foot and squeeze glutes at the top
3. Slowly lower hips, without touching the ground and repeat
4. Make sure to keep stomach tight throughout range of motion
5. Perform 10 to 15 repetitions each leg, 2 to 3 sets

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

Posted by Dallas Personal Trainer at 12:16 PM | TrackBack

November 10, 2006

Easy Home Exercises: Explosive Pushups

Explosive Pushups. This in not only a great upper body exercise, but when performed correctly, is a great core exercise. By adding the explosiveness, it becomes a powerful and advanced movement. This exercise involves, the chest, back, triceps, shoulders, and core muscles. To perform this exercise correctly,

1. Hands shoulder width apart, with the shoulders lined up with the wrists.
2. Body straight during movement
3. Lower the body to where elbows are in 90 degree angle, inhaling on the way down.
4. As you exhale, explode up, fully extending the arms, lifting the hands off the ground
5. As you come down, go directly into the next explosive push-up
6. Make sure to keep the core muscles, glutes, legs as tight as possible and return to starting position
7. Make sure you do not lock out the elbows
8. Remember, this is a very advanced exercise. If at any time you feel discomfort in your shoulders, arms, or hands, discontinue immediately.

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

Posted by Dallas Personal Trainer at 9:02 AM

November 4, 2006

Easy Home Exercise: Torso Rotating Squats

Torso Rotating Squats. This exercise is great to condition and strengthen the lower body while working the core muscles. Rotate saying the ABC’s, 26 repetitions. To perform this exercise correctly,

1. While holding a squat position knees bent to a 90 degree angle and behind the toes, hips and glutes back, natural curve in the back and chest up
2. Extend the arms in front of the body, hands together
3. Begin by rotating the torso to one side, arms following in line
4. Make sure the lower body stays stable throughout the range of motion
5. Keep the motion smooth and continuous by rotating the torso to the other side, arms following in line
6. Say the ABC’s as you rotate to each side

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Posted by Dallas Personal Trainer at 12:20 PM | TrackBack

November 2, 2006

Easy Home Exercises: Single-leg Balance

Single-leg Balance. This exercise is great for working on stability, balance, and learning how to use the glutes and core muscles. Hold each leg for 15 to 60 seconds, for 2 to 3 repetitions. To perform this exercise correctly:

1. Start with the body in a partial squat position, hands on the hips, back straight, and chest up.
2. Slowly lift one leg slightly off the floor, keeping it close to the other leg.
3. Make sure to keep the knee behind the toes, and glutes are back. Use the glutes for stabilization
4. If the glutes begin to burn, you are performing the exercise correctly
5. Repeat on the other leg

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Posted by Dallas Personal Trainer at 12:35 PM | TrackBack