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August 28, 2007

Easy Home Exercise: Stability Ball Lying Opposites

Stability Ball Lying Opposites is an exercise to develop back stability and strength. It also works on shoulders and glutes. To perform this exercise correctly:

1. Lying on stomach the ball, with the ball directly under the belly button.
2. Make sure the arms stay under the shoulders and the legs are straight on your toes.
3. Begin the movement by squeezing the glutes and raising one leg up towards the ceiling and extending the back and raising the opposite arm by using the shoulder blade. Do right arm, left leg, then left arm, right leg. Keep repeating for 10 to 24 total repetitions.

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

Posted by Dallas Personal Trainer at 2:39 PM

August 7, 2007

Easy Home Exercise: Lateral Plank with Rotation

Lateral Plank with Rotation is a great stabilization exercise for the entire body with a twist, literally. The primary muscles used are oblique abdominals, abdominals, transverse abdominus, erector spinae. To perform this exercise correctly:

1. Laying on your side, start with elbow and forearm on the ground and feet stacked on top of each other

2. Lifting the body up in a straight line, raise other arm straight towards the ceiling, and turn head up to the ceiling, and hold

3. Make sure to keep the body aligned and stomach tight

4. Hold this position for a timed period of 10 to 30 seconds

5. Staying in this position put the top arm behind the head to support the neck.

6. Begin by rotating the upper torso towards the ground and hold for a second. Return to starting position and repeat for 5 to 10 repetitions each side.

7. A key points is to make sure that the legs stay straight and do not move throughout the exercise and the head stays aligned with the spine.

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

Posted by Dallas Personal Trainer at 9:14 AM

August 2, 2007

Easy Home Exercise: Stability Ball Scorpion Press

Stability Ball Scorpion Press is a great exercise to focus on shoulders and core in a very un-traditional way. To perform this exercise correctly:

1. Start with feet against the wall and lying on the stability ball with the ball just under the chest.

2. Make sure the legs and glutes stay tight throughout the exercise. Also make sure the head stays down and in line with the spine.

3. Begin by raising the arms up in an L position with elbows in a 90 degree angle and hands and forearms aligned with the body. Begin the movement by extending the arms straight up in line with the body. Hold for 1 to 2 seconds and return to starting position.

4. Never relax the glutes and legs throughout the exercise. This will improve core stabilization. Perform 10 to 15 repetitions with a tempo of 3 seconds up, 2 second hold at the top and 3 seconds to return to starting position.

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

Posted by Dallas Personal Trainer at 9:19 AM