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December 19, 2006

Easy Home Exercise: Bodyweight Lunge with Core Ball Rotation

Easy Home Exercise: Bodyweight Lunge with Core Ball Rotation. This exercise is a basic movement that provides great lower body strengthening and conditioning. By adding the rotation, this exercise strengthens the core muscles, making it a functional exercise. To perform this exercise correctly:

1. Start with one leg out in front, making sure the knee does not pass the toes
2. Place the other leg behind you on its toes
3. Make sure that feet are pointing forward throughout the range of motion
4. Placing the hands on core ball at chest level, begin the motion by bending 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.
5. While holding this position, extend the core ball directly in front of the body and rotate to the side. Always rotate to the leg that is in front.
6. Return to starting position by straightening the legs, leaving feet in their position and bring the core ball back to the chest.
7. Repeat for 10 to 15 reps, and then switch legs.
8. To advance this exercise, it can be done with a walking lunge, always rotating towards the front leg.

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

Posted by Dallas Personal Trainer at 10:44 AM | TrackBack

December 14, 2006

Easy Home Exercise: Squat with Core Ball Push-out

Squat with Core Ball Push out. This exercise works on the entire body, mainly concentrating on the lower body and shoulders. 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 on the core ball, holding the core ball in front of the chest, but not resting on the chest. As you lower your center of gravity, the glutes push back as if you were sitting down, bending at the hips and knees
4. Holding the squat position, push out the core ball in front of the body, extending the arms and hold for a 2 seconds
5. As you return to starting position, the ball returns to the front of the chest
6. Make sure the knees do not pass over the toes, and stay on your heels
7. Also make sure that you do not lean too forward, which can cause strain on the lower back
8. Remember to keep the core tight throughout the range of motion

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

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

December 5, 2006

Easy Home Exercises: Single-Leg Leg Curls

Single-Leg Leg Curls. This exercise is great to strengthen the core, glutes, and lower back, while focusing on the hamstrings. When performed correctly, this exercise can be beneficial to strengthen hamstrings with an advanced movement. To perform this exercise correctly:

1. 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.
2. Relax the head and shoulders as you lift the hips up and curling the ball towards your glutes and hold for 1 second, while keeping your hips off the ground throughout the range of motion
3. Make sure to stay on the heel of your foot and squeeze glutes at the top
4. Slowly lower hips, straightening the leg without touching the ground and repeat
5. Make sure to keep stomach tight throughout the range of motion
6. 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 11:36 AM | TrackBack