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July 16, 2008

Home Exercise Tip: Multi-Plane Sports Cord Harness Squats

Multiplane Sports Cord Harness Squats: This is an excellent exercise to improve balance and functional strength in multiple planes and angles. It is also great for the weekend warrior and everyday activities. 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 at the bottom.
2. The first movement will be facing the person holding the cord. Place the hands behind the head and squat: see Prisoner Squats for correct form.
3. Repeat for a number of repetitions.
4. For the second movement, face the opposite direction of the person holding the sports cord. The person holding the cord might have to hold the cord straight out to the side. Place the hands behind the head and squat. Repeat for a number of repetitions.
5. For the third movement, face sideways: with the person holding the cord to the side of you. Place hands behind the head and squat. Repeat for a number of repetitions and switch directions.

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

Posted by Dallas Personal Trainer at 1:27 PM

May 13, 2008

Easy Home Exercise Tip: Sports Cord Lateral Raise with Front Raise

Sports Cord Lateral Raise with Front Raise: This is a great shoulder exercise that works on the front and medial deltoid of the shoulders. To perform this exercise correctly:

1. Start in a standing position with the middle of the cord under one or both feet.

2. Keeping arms straight, but not locked, raise the left arm out to the side and the right arm directly in front. Make sure that the wrists stay in line with the arm and the elbows do not lock. Also make sure that you don’t shrug the shoulders while performing the movement.

3. Hold that position for 2 seconds and slowly lower to starting position.

4. Next, raise the right arm out the side and the left arm directly in front of the body. Hold for 2 seconds.

5. Continue alternating arms as above. Repeat for 20 to 24 repetitions.

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


Posted by Dallas Personal Trainer at 12:07 PM

April 16, 2008

Home Exercise Tips: Sports Cord Harness Side Shuffle

Sports Cord Harness Side Shuffle is an excellent exercise to train the body in a lateral direction. This movement is not only good for sports and conditioning, but for everyday uses, such as getting in and out of the car. 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. Allow a bit of room for the side-to-side motion. The person holding the other end of the cord will be standing to the side.
3. Start taking steps to the side until you cannot step out any further. SLOWLY return to the starting point by taking steps to the side.
4. Repeat for a number of repetitions or a timed period and then switch to the other side by facing the opposite direction.

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

Posted by Dallas Personal Trainer at 7:13 AM

March 27, 2008

Easy Home Exercise Tip: Scissor Boat Kicks

Scissor Boat Kicks: This is a great core exercise to strengthen the core muscles, while at the same time keeping the heart rate up. To perform this exercise correctly:

1. Start out sitting on the floor with legs out in front, back straight. Place our arms out straight in a T position.

2. Lift both legs off the floor, while keeping the back straight, pushing the chest up to the ceiling, and arms still in T position.

3. Start kicking legs in a scissor motion, continuously, keeping the back straight and arms straight out to the side.

4. Perform for a timed period or for 30 to 50 repetitions.

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

Posted by Dallas Personal Trainer at 10:05 AM

January 17, 2008

Home Exercise Tips: Sports cord standing alternating shoulder press

Sports cord standing alternating 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 the right arm up to the ceiling, straightening out, but not locking the elbow. The left arm should still be in the 90-degree position.

4. Hold for a second and then lower elbow to starting position. Repeat movement with the left arm pressing up towards the ceiling, keeping the right arm in the 90-degree position. Make sure the back is not arched during movement, and stomach stays tight throughout the range of motion.

5. Also make sure you do not shrug the shoulders when you press. Shoulders stay down throughout the entire exercise.

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

Posted by Dallas Personal Trainer at 12:59 PM

October 26, 2007

Easy Home Exercise: Marching Floor Bridges

Marching Floor Bridges 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 bent and feet flat on the floor, place feet about hip width apart
2. Relax the head and shoulders. Lift the right leg off the floor so that the knee is pulled in to the chest. Lift the hips up with the weight on the left leg and hold for 2 seconds
3. Repeat this time with the left knee pulled in towards the chest and the right foot on the floor, lifting the hips up and hold for 2 seconds.
4. Make sure to stay on the heels of your feet and squeeze glutes at the top
5. Slowly lower hips, without touching the ground and repeat
6. Make sure to keep stomach tight throughout range of motion
7. Perform 16-24 repetitions, alternating legs.

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

Posted by Dallas Personal Trainer at 11:16 AM

September 25, 2007

Easy Home Exercise: Single-Leg Floor Bridge

The Single Leg Floor Bridge 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 bent and feet flat on the floor, place feet about hip width apart
2. Relax the head and shoulders. Lift the right leg off the floor so that it is extended straight out. Lift the hips up with the weight on the left leg and hold for 2 seconds
3. Make sure to stay on the heels of your foot 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
6. Perform 12-15 repetitions, and then repeat with right leg.

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

Posted by Dallas Personal Trainer at 10:07 AM

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

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

June 29, 2007

Easy Home Exercise: Lying Foam Roller Leg Curls

Lying Foam Roller Leg Curls is to increase strength and stability in the glutes, hamstrings, and hip while improving on core stabilization and strength.

1st Progression: Lying on your back; place the foam roller under your calves but slightly above the ankles. Lift the hips in the air and squeeze the glutes; maintain this position throughout the range of the motion; curl your legs towards your glutes and hold for 1 to 2 seconds and slowly return to starting position. Do for a desired number of reps.

2nd Progression: Maintain the hips up in the air; lift 1 leg up in line with the torso and curl the other leg towards the glutes. Return and repeat for a desired number of reps 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 9:17 AM

June 26, 2007

EASY HOME EXERCISE: Prone Foam Roller Body Planks

Prone Foam Roller Body Planks are to improve on core, shoulder, and hip strength and stabilization.

1st Progression is Lying facedown in a prone pushup position with your forearms resting on the foam roller. The elbows are under the shoulders and bent 90 degrees. Keep the head in line with the body and pull the toes towards the chins. Hold for a desired time.

2nd Progression isHolding in a prone pushup position; lift 1 arm or leg in the air and hold for 2 to 5 seconds switch arms or legs. Do desire time or number of reps.

3rd Progression is Holding in a prone pushup position; alternate opposites; lift right arm and left leg and return to starting position; lift left arm and right leg and return to starting position. Do desire time or number of reps.

4th Progression is Holding in a prone straight-arm pushup position and hold; you can apply progression 2 and 3 in this position.

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 12:55 PM

June 1, 2007

Easy Home Exercise: Lying Foam Roller Abdominal Crunch with Pelvic Tilt

Lying Foam Roller Abdominal Crunch with Pelvic Tilt is to increase core strength and stabilization with postural correction training.

1st Progression. Hands supporting the neck with both legs on the ground; crunching up towards the ceiling while maintaining a pelvic tilt throughout the range of motion.

2nd Progression. While crunching and maintaining a pelvic tilt raise 1 leg and hold; return to starting position and repeat on the other leg.

This exercise brought to you by the a 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 10:52 AM

May 1, 2007

Easy Home Exercise: Lying Foam Roller Supine March

Lying Foam Roller Supine March is to improve core strength and stabilization as well as neuromuscular control of the arms and legs.

1st Progression, No Arms on the ground with feet on the ground and stabilize.

2nd Progression, No Arms on the ground raising 1 leg while continuing to balance.

3Rd Progression, Arms up in the air in a prayer position then begin by raising 1 leg and extending the opposite arm overhead toward the ground. Return to starting position and repeat on the other side.

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

Posted by Dallas Personal Trainer at 9:50 AM

March 12, 2007

Easy Home Exercise: Swimmers

Easy Home Exercise: Swimmers. This is a great exercise to strengthen the core, while providing cardiovascular endurance and at the same time involving the entire body. To perform this exercise correctly:

1. Lie on the stomach with the arms and legs extended straight in line with the body
2. Make sure to keep the head looking down so that it is in line with the body.
3. Begin by lifting the chest, arms and legs slightly off the floor keeping the head in line. The only body part touching the floor should be the trunk.
4. Lift the right arm and left leg up and then quickly alternate to the left arm and right leg. Continue in this motion at a quick pace while keeping the stomach, legs, and glutes tight throughout the motion.
5. Perform for a timed period, anywhere from 30 seconds to 2 minutes
6. Make sure not to shrug the shoulders, and also the arms and legs do not touch the floor.

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

Posted by Dallas Personal Trainer at 11:50 AM

March 6, 2007

Easy Home Exercise: Stability Ball Balance Sit-and-March

Stability Ball Balance Sit and March. This exercise is excellent in strengthening the core muscles while improving balance and stability. To perform this exercise correctly begin by sitting on the stability ball, feet flat on the floor, back straight, stomach tight, shoulders squared and hands on the hips.

1. Engage the stomach muscles while lifting the right leg off the ground and hold for a second.
2. Return to starting position and repeat with the left leg.
3. Continue in a marching form for a timed or number of repetitions.
4. A key tip, find a focus point to look at while performing this exercise.

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

Posted by Dallas Personal Trainer at 10:07 AM

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

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 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

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

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

October 6, 2006

Easy Home Exercises: Bodyweight Chair Stepovers

Bodyweight Chair Stepovers. This is a very effective way to increase your heart rate while working on balance and conditioning. To perform this exercise correctly,

1. Start in a standing position next to a chair or bench
2. Step over the chair/bench raising the left leg to a 90 degree angle and bring the leg to the other side of the chair or bench. Follow with the right leg.
3. Repeat, starting with the right leg stepping over the chair or bench, following with the left leg.
4. Repeat in a continuous motion for a timed period
5. To advance, hold arms above the head throughout the exercise with or without load i.e. medicine ball, core ball, or light dumbbell.

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

Posted by Dallas Personal Trainer at 10:12 AM | TrackBack

September 13, 2006

Easy Home Exercise: Chair Dips

Chair Dips. This exercise targets the muscles in the back of the arm, or the triceps.

To perform this exercise correctly,

1. Start by putting the back of a chair against a wall
2. Place hands firmly on the edge of the seat, so that knuckles are pointing forward
3. Place the legs out in front, in a 90 degree position, making sure that your feet are pointing forward, toes up
4. Make sure the shoulders stay down and back, and the elbows stay close to your side
5. Slowly bend elbows into a 90 degree angle, pause, and return to starting position, putting the pressure on the heel of the hands
6. If at any time there is any discomfort in the shoulders, reposition and repeat the exercise. If the pain continues, stop the exercise.

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

Posted by Dallas Personal Trainer at 9:47 AM | TrackBack

September 7, 2006

Easy Home Exercise: Bodyweight Lunge

Bodyweight Lunge. This exercise is a basic movement that provides great lower body strengthening and conditioning. 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 the hips, 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. Hold this position for 2 seconds, and straighten legs, leaving feet in their position.
6. Repeat for 10 to 15 reps, and then switch legs.

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

Posted by Dallas Personal Trainer at 12:47 PM | TrackBack

August 31, 2006

Easy Home Exercises: Chair Dips

Chair Dips . This exercise targets the muscles in the back of the arm, or the triceps.
To perform this exercise correctly,

1. Start by putting the back of a chair against a wall
2. Place hands firmly on the edge of the seat, so that knuckles are pointing forward
3. Place the legs out in front, in a 90 degree position, making sure that your feet are pointing forward, toes up
4. Make sure the shoulders stay down and back, and the elbows stay close to your side
5. Slowly bend elbows into a 90 degree angle, pause, and return to starting position, putting the pressure on the heel of the hands
6. If at any time there is any discomfort in the shoulders, reposition and repeat the exercise. If the pain continues, stop the exercise.

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

Posted by Dallas Personal Trainer at 11:15 AM | TrackBack

August 14, 2006

Easy Home Exercise: Core Ball Abdominal Crunch

This exercise is great for strengthening the abdominals. By using the core ball, it adds resistance to your basic crunch. 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. To perform this exercise correctly:

1. Start by laying on the ground, legs bent, and feet flat on the floor, holding the core ball with your arms extended in the air above the chest.
2. Begin the motion by keeping your chin up to the ceiling and lifting your shoulder blades off the floor, contracting the abdominals. Keep your arms straight and the ball directly above the chest, aiming the ball to the ceiling and not toward your knees.
3. If at any time your neck begins to hurt, discontinue with the core ball and put hands behind your neck. Do not tug on your neck. Your hands are there merely for support.

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

Posted by Dallas Personal Trainer at 9:18 AM | TrackBack

July 26, 2006

Easy Home Exercise: Core Ball Overhead Squats

Core Ball Overhead Squats. This exercise uses over 240 muscles. When performed correctly throughout the kinetic chain, it is one of the best exercises for the lower body. By adding the core ball, this exercise becomes a functional exercise, involving the arms and shoulders. The core ball is similar to a medicine ball which is a weighted ball, except it has handles on either side of the ball for functional uses. 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 above the head, arms straight, holding on to core ball. Make sure that the chest is up and shoulders are down 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 don’t 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 may want to start out without resistance and progress to this exercises

This exercise brought to you by the Dallas Personal trainers from http://fitnesstrainerstogo.com

Posted by Dallas Personal Trainer at 4:05 PM | TrackBack

June 28, 2006

Easy Home Exercise: Push-Up

Easy Home Exercise: Push-Up. This in not only a great upper body exercise, but when performed correctly, is a great core exercise. 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, exhaling on the way up
4. Make sure to keep the core muscles, glutes, legs as tight as possible and return to starting position
5. Make sure you don’t lock out the elbows

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

Posted by Dallas Personal Trainer at 11:52 AM | TrackBack

June 19, 2006

Easy Home Exercise: Floor 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 bent and feet flat on the floor, place feet about hip width apart
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

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

Posted by Dallas Personal Trainer at 9:53 AM | TrackBack

June 12, 2006

Easy Home Exercise: Lateral Plank

This is a great stabilization exercise for the entire body. The primary muscles used are obliques, abdominals, transverse abdominus, and lower back muscles. 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. This exercise can be progressed for advanced and regressed for beginners

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

Posted by Dallas Personal Trainer at 12:11 PM | TrackBack

May 5, 2006

Easy Home Exercise: Pushup with Rotation (Close Grip)

Pushup with Rotation (Close Grip): This is a functional exercise that works the chest, shoulders, triceps and core. It also provides great shoulder, core and hip stability. To perform this exercise correctly:

1. Begin in a pushup position with the legs fully extended and the glutes tight. The hands should be chest level, shoulder width apart, with the elbows in to the side. Make sure to keep the back flat with the stomach drawn in.
2. Start the movement doing a regular pushup, lowering the body until the elbows are in a 90-degree angle, keeping the elbows in to the sides. Make sure that you don’t arch the back
3. Push up to starting position and rotate the entire body to the right side, keeping the right arm straight and extending the left arm straight in the air. Make sure to turn the head looking up towards the ceiling. Rotate the feet so that they are on their side, with the left leg behind the right.
4. Hold for a second and return to starting position and repeat to the left side.
5. Repeat for 8 -12 total repetitions.

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

Posted by Dallas Personal Trainer at 11:21 AM

May 1, 2006

Easy Home Exercise: Single-leg Inverted Hamstring Stretch

Single-leg Inverted Hamstring Stretch: This exercise is great for lengthening the hamstrings and strengthening the glutes and hip, while creating balance. This exercise can be performed as a warm-up or as an exercise in your circuit routine. To perform this exercise correctly:

1. Start in an upright position, with the arms out at a “T”. Make sure the stomach is tight and chest is up.
2. Slowly raise the right leg off the floor, while at the same time letting the upper body fall forward. Make sure the back stays straight and head is in line with the body. The right leg should be straight and glutes tight. Make sure that the left leg stays straight, knee soft, balancing on the 2nd and 3rd toe.
3. Continue to raise leg until it is parallel to the floor. The upper body should also be parallel to the floor, arms still out at a T. Hold for 2 seconds.
4. Slowly return to starting position and repeat for 6-12 repetitions and switch legs.

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

Posted by Dallas Personal Trainer at 11:24 AM

April 28, 2006

Easy Home Exercises: Sports Cord Forward Step Chest Press

Sports Cord Forward Step Chest Press: This functional exercise is great for increasing strength in the upper body, while working on pelvic-hip stability. To perform this exercise correctly:
1. Start by tying the sports cord around a pole or a stable object. In an upright position, hold on to the handles, with the cord behind you.
2. Arms should be parallel to the floor, elbows in a 90-degree angle.
3. Begin by stepping forward with the right leg, keeping it slightly bent, and tightening the left glute muscle.
4. Press forward with both arms until they are straight but not locked out. Make sure that the shoulders are down and chest is up.
5. Return to starting position, with the body upright and the elbows in a 90 degree angle.
Repeat with the left leg. Continue in this pattern for a total of 20-24 repetitions.
This home exercise tip brought to you by the Dallas Personal Trainers from Fitness Trainers To Go.

Posted by Dallas Personal Trainer at 11:27 AM

April 26, 2006

Easy Home Exercise: Sports Cord Archer Pulls

Sports Cord Archer Pulls: This exercise provides flexibility in the spine while strengthen the upper back muscles. Its also targets the lower body with balance and stability. To perform this exercise correctly:

1. Start by tying the sports cord around a pole or a stable object. In an upright position, hold on to the handles, with the cord in front of you.
2. Keeping the arms straight, start the movement by keeping the stomach tight, taking a step back with the right leg. Make sure that you are stable. Pull the cord with the right arm, keeping the left arm straight. Rotate the head to the right. The elbow should be up and bent, as if you were pulling on a bow and arrow.
3. Hold for a second. Slowly return to starting position and repeat with the left side.
4. Continue in this pattern for a total number of 20-24 repetitions.

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

Posted by Dallas Personal Trainer at 11:30 AM

April 25, 2006

Easy Home Exercise: Core Ball Pivot Rotations

Core Ball Pivot Rotations: This exercise works on strengthening the core muscles while working on hip/pelvis balance. To perform this exercise correctly:

1. Start in an upright position, feet shoulder width apart, holding the core ball out in front, arms straight, but not locked.
2. Begin the movement by rotating the torso to the right, arms following, but keeping straight. Pivot the left foot so that the toes are facing the right side. The right leg should not move and the knee should be slightly bent and stable.
3. Quickly return to starting position and repeat to the left side.
4. Continue this pattern in a quick, but controlled manner for a total of 20-24 repetitions.

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

Posted by Dallas Personal Trainer at 11:31 AM

April 12, 2006

Easy Home Exercise: Bodyweight Lunge to Balance

Bodyweight Lunge to Balance: This exercise is great to strengthen the glutes and hamstrings, while lengthening the hip flexors and quadriceps. It also provides great lower body stability. To perform this exercise correctly:
1. Start in a standing position with the hands on the hips.
2. Begin the movement by stepping forward into a lunge
3. Make sure that feet are pointing forward throughout the range of motion and the knee does not pass the toes.
4. Allow the back knee to bend 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. Hold this position for 2 seconds, push off with the front leg, bringing the knee up to a 90-degree angle and hold for a second.
6. Repeat for 10-15 reps, and then switch legs.

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

Posted by Dallas Personal Trainer at 11:16 AM

April 11, 2006

Easy Home Exercise: Sports cord Prone Lat Rows

Sports cord Prone Lat Rows (Using the stability ball): This exercise provides strength in the upper back muscles while working on core stability. This is also a great posture correction exercise. To perform this exercise correctly:

1. Begin by placing the ball under the stomach and tying the sports cord to a pole/door, or a stable object. Make sure that the legs stay straight and glutes tight, and head is down, aligned with the spine.
2. Facing the stable object, hold the handles, and keep the arms straight.
3. Start the motion by rowing, pulling the elbows into the side of the body. Make sure to squeeze the shoulder blades together while keeping the head aligned and glutes tight.
4. Hold this position for a second and slowly return to starting position with a 3 second count.
5. Repeat for 12-20 repetitions.

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

Posted by Dallas Personal Trainer at 11:28 AM

March 31, 2006

Home Exercise Tip: Stability Ball Prone Cobras

Stability Ball Prone Cobras: This exercise is great to strengthen the weak muscles in the entire back region, while working on core stabilization. To perform this exercise correctly:
1. Lay on the ball with the ball on the bellybutton. Legs should be straight and feet pointed down. Keep the abdominals tight while keeping the head aligned with the feet, do not slouch.
2. Extend the arms in front of the body, with palms pointing in.
3. Squeeze the glutes, while bringing the arms out to the side of the body, while contracting the shoulder blades back and down the palms should be facing up towards the ceiling. Lift the chest off the ball while keeping the back and neck in straight and proper alignment.
4. Hold this position and return slowly to starting position. Recommended number of repetitions: 10 to 15 with a tempo of 3 seconds up, 2 second hold, and 3 seconds down.

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

Posted by Dallas Personal Trainer at 3:57 PM

March 21, 2006

Home Exercise Tip: Sports Cord Partner Circles

Sports Cord Partner Circles: This exercise provides awesome core strength with a fun circular twist. Two people are required for this exercise. To perform this exercise correctly:
1. Begin with one person holding one handle of the sports cord and the other person holding the other handle of the cord. Each person is facing sideways in the same direction with some distance between the two to allow for tension in the cord. Make sure both hands are clasped around the handle.
2. Both persons start the movement together by drawing a large circle. Each person “draws” in opposite directions.
3. Repeat for a number of repetitions and then switch directions.
4. Both people switch positions and repeat steps 2 and 3.

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

Posted by Dallas Personal Trainer at 1:31 PM

March 14, 2006

Easy Home Exercise Tip: Single-Arm Staggered Stance Sports Cord Pull with Rotation

Single-Arm Staggered Stance Sports Cord Pull with Rotation: This is a great upper body exercise that develops core strength and power while working on the back. To perform this exercise correctly:
1. Start by tying one end of the sports cord around a pole or to a doorway.
2. Holding on to the other end of the handle, position the legs in a staggered stance (one foot in front of the other – maintain hip stability). Make sure the cord is in front of you, in line with the arm that’s pulling. Also, if you are pulling with the right arm, the right leg should be behind you. The other hand should be straight out in front, parallel to the floor.
3. Begin the movement by rotating the trunk only, without moving the hips, while pulling the cord until your arm is back, past the chest, keeping it parallel to the floor. At the same time, push the opposite arm forward as if it was pushing the cord.
4. Return to starting position and repeat for a number of repetitions and switch arms.
5. Key points: Keep the core tight throughout the entire range of motion. Always keep the head facing forward, and don’t shrug the neck or shoulders.

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

Posted by Dallas Personal Trainer at 9:57 AM

March 13, 2006

Easy Home Exercise Tip: Single-Arm Staggered Stance Sports Cord Push with Rotation

Single-Arm Staggered Stance Sports Cord Push with Rotation: This is a great upper body exercise that develops core strength and power. To perform this exercise correctly:
1. Start by tying one end of the sports cord around a pole or to a doorway.
2. Holding on to the other end of the handle, position the legs in a staggered stance (one foot in front of the other – maintain hip stability). Make sure the cord is behind you, in line with the arm that’s pushing. Also, if you are pushing with the right arm, the right leg should be behind you. The other hand should be straight out in front, parallel to the floor.
3. Begin the movement by rotating the trunk only, without moving the hips, while pushing the cord until your arm is straight. At the same time, pull the opposite arm back as if it was pulling on a cord.
4. Return to starting position and repeat for a number of repetitions and switch arms.
5. Key points: Keep the core tight throughout the entire range of motion. Always keep the head facing forward, and don’t shrug the neck or shoulders.

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

Posted by Dallas Personal Trainer at 9:56 AM

March 10, 2006

Easy Home Exercise: Sports Cord Squat to Press

Sports Cord Squat to Press: This is a great multi-task exercise that focuses on strengthening and developing power throughout the entire body. To perform this exercise correctly:
1. Stand on the middle of the sports cord holding on to each of the handles at shoulder height, with the elbows resting on the ribs. Make sure the palms are facing each other.
2. Start the movement with the hips (quadriceps, glutes, and core) squatting back and down until the top of the thighs are parallel to the floor. Explode out of the hips using the quads, driving the arms straight up in air, over the head (press).
3. At this position, the legs and arms should be straight, but not locked out.
4. Slowly lower the body back to the starting position (squat) and repeat for a number of repetitions.
5. Key points: Make sure to drive off through the heels when squatting, and never lean too far forward, which can cause back problems.

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

Posted by Dallas Personal Trainer at 9:54 AM

February 22, 2006

Easy Home Exercise: Step-out Lateral Lunge

Step-out Lateral Lunge: This is a progression to the traditional forward lunge and great in providing lateral movement. To perform this exercise correctly:

1. Begin in an upright stance with hands in front in prayer position.
2. Step out to the side with the right leg about double shoulder width apart. Make sure both feet are pointing straight forward and the feet stay flat on the floor throughout the entire range of motion.
3. Keeping the left leg straight, and lunging with the right leg, allow the hips to push back, as if sitting down. Make sure to keep the upper body squared and centered.
4. At this position, the right knee should be bent. Hold this position and return to starting upright position, by pushing off on the right foot.
5. Repeat the motion with the right leg for a number of repetitions and switch to the left leg.
6. Make sure the knee of the bent leg stays behind the toes at all times. If at any time, there is any pain in the hips or knees discontinue.

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

Posted by Dallas Personal Trainer at 10:10 AM

February 17, 2006

Home Exercise Tip: Lateral Planks with Hip Lifts

Lateral Planks with Hip Lifts: This is a great progression to the lateral plank, which provides more hip and core strength and flexibility throughout the hip-lumbar region. To perform this exercise correctly:
1. Lying 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. While holding this position, drop the hips to the ground, without touching the ground. Slowly return to starting position and repeat for a number of repetitions.
5. Repeat to the other side.

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

Posted by Dallas Personal Trainer at 9:46 AM

February 15, 2006

Home Exercise Tip: Sports Cord Pullover Stability Ball Crunch

Sports Cord Pullover Stability Ball Crunch: This exercise is a great progression to the traditional crunch on the stability ball. This exercise adds more resistance through the abdominals and upper body. Make sure you have mastered the traditional crunches on the stability ball without neck or lower back pain before you begin this exercise. To perform this exercise correctly:
1. Tie the sports cord around the bottom of a sturdy object, such as a pole or door.
2. Sit on the stability ball and roll out to where the ball is under the lower back. Feet should be pointing straight and legs are shoulder width apart.
3. Grab onto the handles of the sports cord. Make sure that there is tension at the starting position. If not, roll out further away from the door or pole.
4. With the arms straight and chin pointed up to the ceiling, crunch while pulling the cord all the way through, until the arms are close to the thighs. Arms should still be straight. The chin should always be pointed up throughout the entire range of motion.
5. Keeping the arms straight, return slowly to starting position, making sure there is tension in the abdominals throughout the entire exercise.
6. Perform for a number of repetitions. Recommended 12-15.

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

Posted by Dallas Personal Trainer at 9:44 AM

February 8, 2006

Home Exercise Tip: Sports Cord Alternating Punches

Sports Cord Alternating Punches (Staggered Stance): This is a great conditioning and toning exercise for the arms, shoulders, back, and torso. It also a great alternative exercise for cardio. To perform this exercise correctly:

1. Start by tying the sports cord through the door or around a firm object, such as a pole. Make sure that the cord is at chest level.

2. The feet should be in a staggered position (one leg in front of the other) to create more instability to work on balance. This position is also known as a fighter’s position.

3. Begin by holding the handles of the cord in the hands at chin level. Start with the left leg in front and the right leg in back.

4. Start the motion by punching with the right arm while rotating the torso. Do not hyperextend the elbow. Bring the arm back to starting position and repeat with the left arm.

5. Continue this pattern for a number of repetitions or a timed period.

6. Repeat, bringing the right leg in front and the left leg back. Continue this pattern for a number of repetitions or a timed period.

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

Posted by Dallas Personal Trainer at 9:35 AM

February 7, 2006

Home Exercise Tip: Sports Cord Single-Leg Alternating Pull

Sports Cord Single-Leg Alternating Pull: This is an advanced exercise that will challenge the most advanced athlete. It’s a great exercise to improve on hip and lower body stability. To perform this exercise correctly:
1. Attach the sports cord around a pole or to a door.
2. Standing upright on one leg, keeping the knee slightly bent. Begin the movement by pulling the cord with the right arm in a rowing motion, while at the same time, keeping the left arm straight.
3. Rapidly switch positions by rowing with the left arm while keeping the right arm straight.
4. Continue for a number of repetitions, or a timed period.
5. Switch legs and repeat.
6. Beginners start the movement slow, and progress to a faster pace.

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

Posted by Dallas Personal Trainer at 1:29 PM