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April 10, 2008

Home Exercise Tips: Sports Cord Harness Marching in Place

Sports Cord Harness Marching in Place: This exercise is the next progression to the Forward & Backward Walking. This exercise is excellent for improving speed and acceleration, especially if the person is involved in a particular sport. This is also a great conditioning exercise. To perform this exercise correctly:
1. Begin by putting the sports cord around the torsoIt is highly recommended that someone hold the other end of the sports cord.
2. When marching, allow a bit of room for forward and backward motion. Start marching forward, getting the knees up high, until you cannot push any further.
3. By marching slower, the demands for balance increases; marching faster increases the amplitude and resistance intensity.
4. Continue marching for a number of repetitions or for a timed period.

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Posted by Dallas Personal Trainer at 1:07 PM

April 1, 2008

Home Exercise Tips: Sports Cord Harness Forward & Backward Walking

Sports Cord Harness Forward & Backward Walking: Walking is the most functional movement performed everyday. This is a great exercise to improve on someones acceleration and deceleration. To perform this exercise correctly:
1. Begin by putting the sports cord around the torso. It is highly recommended that someone hold the other end of the sports cord.
2. Start walking forward until you cannot push any further. Allow a bit of room for the forward and backward motion.
3. Return to starting position by SLOWLY walking backwards and repeat for a number of repetitions or time.

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Posted by Dallas Personal Trainer at 1:09 PM

March 14, 2008

Easy Home Exercise Tip: Foam Roller Spinal Alignment (Relaxation Exercise)

Foam Roller Spinal Alignment (Relaxation Exercise): This relaxation exercise is performed with a piece of equipment called the foam roller. Using the foam roller is a great way to warm up or cool down the muscles. It uses myofascial release to help massage tight muscles. Essentially, it is like giving yourself a massage. The spinal alignment is a great way to relax the entire back. To perform this exercise correctly:

1. Lay on the foam roller, with it parallel to your spine. The foam roller should be exactly underneath the spine. The head and hips are supported by the foam roller.
2. Lay with knees bent and feet on the floor, and arms are out to a T with palms up to stretch the chest.
3. Lay there anywhere from 2-5 minutes. Then slowly roll off the foam roller onto the floor, keeping the knees bent, feet on the floor, and arms in a T. You will feel your back slowly sink down into place.

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Posted by Dallas Personal Trainer at 5:02 AM

January 25, 2007

Easy Home Exercise: Foam Roller Leg Curls

Easy Home Exercise: Foam Roller Leg. This exercise is great for strengthening and to prehab the hamstrings and lower back by using an unfamiliar tool. To perform this exercise correctly:

1. Start by lying on the back with your arms at your side.
2. Place the foam roller under the calves, just above the ankles.
3. Raise and keep the hips up throughout the range of motion
4. Pull the foam roller in towards the body, bending the legs contracting the hamstrings and glutes.
5. Make sure that you do not arch your back and perform this exercise slow and controlled.
6. Slowly straighten the legs, while keeping the hips up
7. Continue this for 12 to 15 repetitions.

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Posted by Dallas Personal Trainer at 9:40 AM

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

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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

October 19, 2006

Easy Home Exercises: Stability Ball Bridge

Stability Ball Bridge . This exercise is great to strengthen the core, glutes, hamstrings and lower back. 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,

1. Lying on the back, with legs slightly bent, feet together with toes pointing up, feet on top of the middle of the stability ball.
2. Relax the head and shoulders as you lift the hips up and hold for 2 seconds
3. Make sure to stay on the heels of your feet and squeeze glutes at the top
4. Slowly lower hips, without touching the ground and repeat
5. Make sure to keep stomach tight throughout range of motion

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Posted by Dallas Personal Trainer at 12:55 PM | TrackBack

October 3, 2006

Easy Home Exercises: Wall March/Run

Easy Home Exercises, Wall March & Run. This exercise is a safe and effective way to increase your heart rate without putting heavy pressure on your knees. To perform this exercise correctly,

1. Stand 4 feet away from the wall, leaning forward, placing your hands on the wall
2. Start by bringing one knee to 90 degrees. Then lowering that same leg, while at the same time, bringing the other leg up to 90 degrees. Repeat, each time, while trying to pick up speed.
3. Make sure to stay on your toes, and land softly throughout the exercise.

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Posted by Dallas Personal Trainer at 1:29 PM | TrackBack

September 5, 2006

Easy Home Exercise: The Core Ball Exchange

The Core Ball Exchange. This exercise is an advanced way to train the abdominals by adding a fun twist to it. To perform this exercise correctly,

1. Start by lying on the ground with arms on the floor, extended over your head, holding on to the core ball
2. Make sure that legs are extended out
3. Start by sitting up, while bringing the ball towards your legs, as your legs are moving toward the ball
4. At this time, the body should be in a V position
5. Exchange the ball in between your feet and return to starting position except the ball is in between the feet
6. Make sure that the legs, arms, and ball do not touch the ground throughout the exercise
7. Repeat the motion, this time exchanging the ball back to your hands

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Posted by Dallas Personal Trainer at 3:52 PM | TrackBack

August 29, 2006

Easy Home Exercises: Sports Cord Reverse Chop

Sports Cord Reverse Chop. This exercise works great on the entire body. Its main focus is the trunk and shoulders, and provides rotation, which is necessary for your everyday lifestyle. To perform this exercise correctly,

1. Start by attaching the cord to a door or pole, or have someone hold the cord
2. Make sure the cord is positioned as close to the ground as possible
3. In a slight squat position, hold on to the cord handle with both hands out in front and arms straight
4. Make sure that knees are slightly bent, hips back, so that the knees are not over the toes
5. Start by pulling the cord diagonal towards the ceiling, and rotating the trunk, while pivoting the opposite foot
6. In other words, if you are pulling the cord and rotating to the left side, the left foot stays stable and the right foot pivots to the left side
7. Make sure the head follows with the arms, while keeping your stomach tight throughout the range of motion
8. Return to starting position and repeat to the opposite side

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Posted by Dallas Personal Trainer at 10:34 AM | TrackBack

August 24, 2006

Easy Home Exercise: Stability Ball Wall Squats

Stability Ball Wall Squats. This is a great alternative exercise to work the lower body without putting heavy resistance on your spine, hips, and knees. This exercise works all the major muscles in your legs. To perform this exercise correctly,

1. Start by putting the stability ball against the wall
2. Place the ball even with the arch in the lower back, and lean against ball. Make sure that the ball is not on the mid back.
3. Place feet about a foot away from the ball, shoulder width apart
4. Make sure that hips, knees, and toes are aligned
5. Place hands on hips
6. Slowly bend the knees and push the hips back, as if you were sitting down in a chair
7. Make sure to put the pressure on the heels
8. Come down to where the knees are in a 90 degree angle, pause, and return slowly to starting position

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Posted by Dallas Personal Trainer at 12:30 PM | TrackBack

August 3, 2006

Easy Home Exercise: Core Ball Russian Twist

Core Ball Russian Twist. This exercise is great to strengthen the abdominals, obliques, and lower back muscles. It plays an important role in helping us maintain good posture, with a functional twist. To perform this exercise correctly,

1. Start out sitting on the floor, knees bent, and feet flat on the floor.
2. Hold the core ball at chest level, elbows out and shoulders down. The core ball is similar to a medicine ball or weighted ball, except it has handles on either side of the ball for functional uses.
3. Make sure the chest is up and back is straight.
4. Begin by rotating to one side and then directly to the other. Do not stop in the center.
5. Make sure that you rotate at the trunk, keeping the ball in front of the chest at all times.
6. Rotate slow and continuously.
7. If at any time the lower back begins to hurt, stop and readjust the position, keeping your chest out.

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Posted by Dallas Personal Trainer at 9:55 AM | TrackBack

August 1, 2006

Easy Home Exercise: Core Ball Trunk Rotation

Core Ball Trunk Rotation. This exercise is great to strengthen the abdominals, obliques, lower back, and shoulders. It plays a role in strengthening the muscles needed for your everyday lifestyle. To perform this exercise correctly:

1. Hold the core ball straight out in front of you, arms parallel to the floor. The core ball is similar to a medicine ball weighted ball, except it has handles on either side of the ball for functional uses.
2. Start in an upright position, arms out straight in front of the chest, holding the ball in hands. With your arms extended out do not lock elbows holding the ball, rotate the upper body from one side to the other in a slow and continuous motion, keeping the head looking forward throughout the range of motion.
3. Make sure your knees are slightly bent, toes are pointing straight and lower body does not move throughout the range of motion
4. Rotate as far as the upper body allows, but make sure to keep control of the resistance as you return to the starting position
5. This exercise is also a great workout for the shoulders. However make sure you keep the shoulders down throughout the exercise.

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Posted by Dallas Personal Trainer at 10:50 AM | TrackBack

July 18, 2006

Easy Home Exercise: Sports Cord Squat

Sports Cord Squat. This exercise uses over 240 muscles and is the best exercise to tone the lower body. Primary muscles include the glutes, quadriceps, and hamstrings. Secondary muscles include the calves, lower back, hip abductors, hip adductors, and the core muscles. 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, with the cord underneath the middle of the feet
3. Hands are placed on the shoulders, holding on to the cord. 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 don’t lean too forward, which can cause strain on the lower back
7. Remember to keep the core tight throughout the range of motion
8. Beginners should start without any resistance and progress slowly

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Posted by Dallas Personal Trainer at 1:22 PM | TrackBack

July 11, 2006

Easy Home Exercise: Sports Cord Standing Shoulder Press

Easy Home Exercise: Sports Cord Standing Shoulder Press. This exercise is great to tone the shoulders and arms. It is a great way to strengthen the upper body and any overhead lifting. To perform this exercise correctly:

1. In an upright position, start with feet shoulder width apart, with the cord underneath the feet make sure the cord is under the middle of the foot.
2. Elbows are bent at 90 degrees, with the back of the arm parallel to the floor
3. Begin the movement by pressing up to the ceiling, straightening out arms, but not locking the elbows.
4. Hold for a second and then lower elbows to starting position and repeat
5. Make sure the back is not arched during movement, and stomach stays tight throughout the range of motion
6. Also make sure you do not shrug the shoulders when you press. Shoulders stay down throughout the entire exercise.

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Posted by Dallas Personal Trainer at 1:07 PM | TrackBack

July 6, 2006

Easy Home Exercise: Sports Cord Standing Row

Easy Home Exercise: Sports Cord Standing Row. This exercise is great to strengthen the back and arms. The pulling motion will also benefit your everyday functional lifestyle. The primary muscles involved are the mid-traps, latissimus dorsi, and rhomboids. The secondary muscles are the posterior deltoids, and biceps and core. To perform this exercise correctly,

1. In an upright position, with the cord in front of you, start with feet shoulder width apart with the cord attached around a pole or to a door
2. Start with the arms straight, parallel to the floor
3. Begin motion by squeezing shoulder blades together and following with arms pulling back, elbows in to your sides and hold
4. Make sure to keep the chest out and shoulders down and back throughout the range of motion
5. Keeping the shoulder blades together, extend the arms back to the starting position
6. When rowing back, make sure you don’t shrug your shoulders and arms are positioned just below chest

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Posted by Dallas Personal Trainer at 10:28 AM | TrackBack

June 9, 2006

Easy Home Exercise: Plank

This is a great stabilization exercise for the entire body. The primary muscles used are abdominalsand obliques. To perform this exercise correctly

1. Start on the stomach side and get on your forearms and toes.
2. Make sure the body is in a straight line
3. Make sure that elbows are lined up underneath the shoulders, and head is in line with the body
4. Make sure to squeeze the glutes pulling the stomach in tight
5. Normally holding this position for a time 20 seconds up to a minute


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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

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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

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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.

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

April 21, 2006

Easy Home Exercise: Core Ball Single-Leg V-up

Core Ball Single-Leg V-up: This exercise strengthens the abdominals and hip flexors while stretching the hamstrings and lower back. To perform this exercise correctly:
1. Begin by lying on your back with the left leg bent, foot on the floor, and the right leg straight. The arms should be straight on the floor, holding on to the core ball.
2. Begin the movement by lifting the arms up towards the ceiling, shoulders coming off the ground, chin pointing toward the ceiling. At the same time, lift the right leg up towards the hands, as you are crunching.
3. Return to starting position and repeat for 10-15 repetitions and switch legs. This exercise works great while following a tempo of 2 seconds up, 1 second hold, and 3 seconds down (2-1-3).

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Posted by Dallas Personal Trainer at 11:19 AM

April 3, 2006

Home Exercise Tip: Stability Ball Circle Crunches

Stability Ball Circle Crunches: This exercise is great to strengthen the entire abdominal area. To perform this exercise correctly:
1. Start by laying on the ball, lower back pressed against the ball, legs bent, and feet flat on the floor. Keep hands behind the neck.
2. Begin the motion by keeping your chin up to the ceiling and lifting your shoulder blades off the ball, contracting the abdominals. “Drawing” a circle by rotating the torso in a circular motion. One circle equals one repetition.
3. Recommended number of repetitions: 8-15 clockwise, and 8-15 counter-clockwise.

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Posted by Dallas Personal Trainer at 3:56 PM

March 27, 2006

Home Exercise Tip: Standing Balance Calf Raises

Standing Balance Calf Raises: This is a great exercise to strengthen and tone the calf muscles while working on stability. To perform this exercise correctly:
1. Start in a standing upright position, hands on the hips, drawing in the abdominals.
2. Raise up on the toes, focus on balancing on the 2nd and 3rd toe. Hold for a count of 2 seconds.
3. Slowly return to starting position without letting the heels touch the ground or resting.
4. Recommended number or repetitions: 10 to 15 with a tempo of 3 seconds up, 2 second hold, and 3 seconds down.

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Posted by Dallas Personal Trainer at 4:01 PM

March 23, 2006

Home Exercise Tip: Sports Cord Single-Leg Scaption

Sports Cord Single-Leg Scaption: This exercise focuses on the shoulder area, eliminating shoulder pain/discomfort, strengthening the rotator cuff and working on balance. To perform this exercise correctly:
1. Place the sports cord under the right foot with the foot pointing straight ahead, and the knee slightly bent maintain a stable position over the 2nd and 3rd toe. Keep the stomach tight and arms straight at the side of the body.
2. Holding on to the cord, raise both arms up thumbs up in a V shape, until arms are at eye level.
3. Keep the shoulder blades retracted and depresses throughout the range of motion. Do not allow the back to arch.
4. Hold that position at eye level and return arms back to the side of the body. Continue for a number of repetitions and switch legs.
5. Recommended number of reps is between 6 and 10 each leg, with a tempo of 3 seconds up, hold for 2 seconds, and 3 seconds down.

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Posted by Dallas Personal Trainer at 3:51 PM

March 6, 2006

Easy Home Exercise: Stability Ball Quadriplex

Stability Ball Quadriplex: This is an alternative to the floor quadriplex. This exercise it to develop back, stability and strength while working on the cross pattern from the shoulder to the opposite glute improving on muscle recruitment patterns. To perform this exercise correctly:
1. Begin with the ball underneath the pelvis, hands and feet on the floor
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 2-4 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 10-24 total reps.
5. Remember, this is a great exercise for developing the glute muscles while focusing on core training.

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

Posted by Dallas Personal Trainer at 9:52 AM

March 1, 2006

Easy Home Exercise: Inchworms

Inchworms: This is a great exercise to stretch out the hamstrings and calves while increasing flexibility in the hips and spine. This exercise is recommended before beginning a workout routine or in between exercises. To perform this exercise correctly:
1. Start out with the feet shoulder width apart. Place the hands on the floor in front of you, as in a pushup position. Keep the body straight and stomach tight.
2. Begin by walking the feet in towards the hands. Keep the legs straight and feet flat on the floor, as much as possible. Perform this movement slowly and controlled.
3. Walk the feet in as close as possible to the hands, until you can’t go any further. Walk the hands out again, in a pushup position, and repeat. Continue for 4-6 inchworms.
4. Each time the exercise is performed, try to increase the flexibility so that the feet come closer to the hands each time.

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

Posted by Dallas Personal Trainer at 10:15 AM

February 28, 2006

Easy Home Exercise: Stability Ball Hip Crossovers

Stability Ball Hip Crossovers: This is a great movement to strengthen the core muscles while increasing flexibility in the hips and spine. To perform this exercise correctly:
1. Begin by lying on the ground, with the arms extended out in a T position.
2. Place the stability ball under the legs, at the back of the knees and hamstrings. The legs should now be in a 90-degree angle with the feet on the ball.
3. Begin by slightly lifting the ball of the ground with the legs and rotating the knees to the right side. Hold this position for a second and return to the center. Rotate the knees to the left side, hold for a second. Return to center. Continue for a number of repetitions.
4. Make sure to use the core muscles to pull the ball from one side to the other.

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

Posted by Dallas Personal Trainer at 10:14 AM

February 27, 2006

Easy Home Exercise: Stability Ball Hip Crossovers

Stability Ball Hip Crossovers: This is a great movement to strengthen the core muscles while increasing flexibility in the hips and spine. To perform this exercise correctly:
1. Begin by lying on the ground, with the arms extended out in a T position.
2. Place the stability ball under the legs, at the back of the knees and hamstrings. The legs should now be in a 90-degree angle with the feet on the ball.
3. Begin by slightly lifting the ball of the ground with the legs and rotating the knees to the right side. Hold this position for a second and return to the center. Rotate the knees to the left side, hold for a second. Return to center. Continue for a number of repetitions.
4. Make sure to use the core muscles to pull the ball from one side to the other.

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Posted by Dallas Personal Trainer at 10:14 AM

February 13, 2006

Home Exercise Tip: Sports Cord Figure 8

Sports Cord Figure 8: This exercise is great for increasing core strength and adds reactive and proprioceptive training. This is excellent for rehabbing weak core muscles. To perform this exercise correctly:

1. Begin by tying the sports cord around a pole or the door. While performing this exercise, you should be holding on to both handles of the sports cord.
2. Standing with the cord directly to the right of the body, stand with the arms straight out in front of the body, legs slightly bent. To increase resistance, move further away from the object that the cord is tied to.
3. Begin the movement by drawing an 8 in the air, in front of the body, while holding on to the cord. Continue this for a number of repetitions.
4. Repeat with the cord directly to the left of the body. Continue the same pattern for a number or repetitions.
5. Make sure to keep the core (stomach) tight throughout the range of motion.

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Posted by Dallas Personal Trainer at 9:42 AM