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July 25, 2007

Easy Home Exeercise: Core Ball Lateral Lunge with Pushout

Core Ball Lateral Lunge with Pushout is a great total body exercise that not only strengthens but also works on flexibility. Its main focus is on lower body, shoulders, and core. To perform this exercise correctly:

1. Begin by holding the core ball at the chest in an upright position with the feet shoulder width apart
2. Begin the movement by stepping out to the right laterally keeping both feet pointed straight
3. Allow the right leg to bend while the hips rotate back. Make sure the knee on the right leg does not pass the toes, and also that the left leg stays straight.
4. While in this position push the core ball straight out in front of the body and hold for a second. Return the ball back to the chest and push off on the right leg, back to starting position. Repeat the movement stepping out to the left side, keeping the right leg straight this time.
5. Return to starting position and repeat for 6 to 12 repetitions each side.
6. Remember to allow the hips to rotate back while pushing the ball straight out in front of the body.

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

Posted by Dallas Personal Trainer at 1:20 PM

July 17, 2007

Easy Home Exercise: Core Ball Squat To Press

Core Ball Squat To Press is a great total body exercise that focuses on conditioning and strengthening the shoulders, legs, and torso. To perform this exercise correctly:

1. Begin by holding the core ball at the chest in an upright standing position. Keep the feet shoulder-width apart and slightly pointed out.
2. Begin by performing a squat make sure the knees don’t pass the toes, allowing the hips to rotate back and chest and shoulders back holding the core ball at the chest.
3. Return to upright position, but never locking out the knees, while lifting the ball in the air
4. Make sure the elbows stay in as you press toward the ceiling.
5. Return the core ball back to chest and repeat for 10 to 15 reps.

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

Posted by Dallas Personal Trainer at 9:14 AM

July 13, 2007

Easy Home Exercise: Stability Ball Pike Ups

Stability Ball Pike Ups is an exercise that can challenge even the most advanced client. The main focus is the core muscles and shoulder stabilization. To perform this exercise correctly:

1 Begin this exercise by rolling out on the ball on your stomach, until the ball is underneath your shins while your arms are straight and underneath your chest in a push-up position. Make sure that the body is straight from the head to the toes.

2 Before beginning the movement, tighten the stomach muscles

3 Begin the movement by keeping your legs straight and allowing the hips to rise in the air, and the ball rolling towards the hands. Hold this position for a count of 1 to 2 seconds and keep the stomach muscles tight

4 Slowly return to push-up position and repeat for 10 to 15 repetitions.

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

Posted by Dallas Personal Trainer at 11:52 AM

July 11, 2007

Easy Home Exercise: Stability Ball Planks

Stability Ball Planks are a great exercise for strengthening weak core muscles, due to lack of exercise, poor posture, or a bad back. It also focuses on strengthening the shoulders and glutes. To perform this exercise correctly:

1. Begin in a prone position on stomach. Place the elbows in the center of the stability ball and staying on your toes

2. Make sure that the elbows are aligned underneath the shoulders. Keep your hands in a prayer position, and pull the stomach in tight

3. Begin by lifting your body off the ball except the elbows and holding this position.

4. Make sure the body is in a straight line from the head to the toes

5. Hold this position for a timed period 30 to 90 seconds.

6. Key Points. Hips are down throughout the timed period and head is down and aligned with the spine. Keeping the legs straight and the glutes tight will make this exercise more effective.

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

Posted by Dallas Personal Trainer at 9:57 AM

July 9, 2007

Easy Home Exercise: Quadriplex

Quadriplex is a very common exercise used by trainers to establish core, glute, shoulder and hip and lumbo stabilization and strength. To perform this exercise correctly:

1. Begin by getting into a four-point stance on your hands and knees with your head and spine in a neutral position. Make sure that the arms are perpendicular with the chest and the knees perpendicular with your hips.
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 to 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 to 24 total reps.
5. Remember, this is a great exercise for developing the glute muscles while focusing on core training.

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

Posted by Dallas Personal Trainer at 12:24 PM

July 6, 2007

Easy Home Exercise: Sports Cord Rattlesnakes

Sports Cord Rattlesnakes is a great exercise for the entire body, that mainly focuses on the back. To perform this exercise correctly:

1. Wrap the sports cord around the bottom part of a pole or post, or through the door if you have a door attachment. Be sure to keep the cord close to the ground.
2. Lying in a prone position, on the stomach, keeping the head down, in line with the spine, arms and legs extended out.
3. Grasp the handles. Begin the movement by raising the legs off the ground and keep them straight.
4. Bring the chest off the ground, keeping the head down and in line with the spine.
5. At this point, everything except the stomach should be off the ground. Maintain this pose throughout the entire range of motion.
6. Keeping the arms straight throughout the range of motion, begin by rotating the palms out and bringing the arms to your side, keeping them straight. Hold this position for 2 seconds and slowly return to starting position. Make sure you don’t shrug your shoulders.

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

Posted by Dallas Personal Trainer at 10:22 AM

July 2, 2007

Easy Home Exercise: Foam Roller Unstable Lunges

Foam Roller Unstable Lunges will improve core stability, proprioception, and lower extremity strength and hip flexor flexibility.

Stand at a strides length behind the foam roller and place the front foot widthwise on the roller. Keep both feet pointing forward, square the hips and shoulders in the frontal plane, engage the core and stand tall through the spine. Lower the back knee toward the ground while maintaining an erect spine and core tight. Return up to the starting position and repeat for desired number of reps and then switch legs.

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

The round 3 Foot Foam Roller is traditionally used for stretching or massaging tight and resisted muscles to improve mobility, flexibility, strength, and performance. But the foam roller can also be a helpful tool in your training, like improving on balance/stability, core stabilization, and advanced balance/stability training with strength training. Our Objective is to learn and apply these exercises with your training.

Posted by Dallas Personal Trainer at 10:59 AM