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November 15, 2005

Yoga Exercise Tips: Lying Foam Roller Leg Curls

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 1-2 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.

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Posted by Dallas Personal Trainer at 9:20 AM

November 11, 2005

Yoga Exercise Tips: Prone Foam Roller Body Planks

To improve on core, shoulder, and hip strength and stabilization.

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

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

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

Continue reading "Yoga Exercise Tips: Prone Foam Roller Body Planks"

Posted by Dallas Personal Trainer at 12:57 PM

November 3, 2005

Yoga Exercise Tips: Lying Foam Roller Abdominal Crunch w/ Pelvic Tilt

To increase core strength and stabilization with postural correction training. (Beginners to intermediate clients)

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 yoga tip brought to you by the Dallas Personal trainers from Fitness Trainers To Go.

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Posted by Dallas Personal Trainer at 1:54 PM

November 2, 2005

Yoga Exercise Tips: Lying Foam Roller Supine March

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

Continue reading "Yoga Exercise Tips: Lying Foam Roller Supine March"

Posted by Dallas Personal Trainer at 9:56 AM

October 26, 2005

Yoga Exercise Tips: Cat Pose

This exercise is great for stretching the abdominals and extending the spine from the base of the pelvis to the crown of the head. To perform this exercise correctly:

1. Begin in a four-point stance on the knees with the hands on the floor across the chest. Keep the head down and aligned with the spine.
2. Begin the movement by arching the back towards the ceiling, drawing in the stomach and protracting (separating) the shoulder blades. Hold for 5-10 seconds.
3. Lower the spine towards the ground while keeping the hips and the shoulders stationary. At this point, the glutes and shoulders should be higher than the back. This produces a stretch for the abdominals. Hold for 5-10 seconds. Return to starting position.
4. Make sure to breathe deeply throughout the range of motion.

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

Posted by Dallas Personal Trainer at 12:15 PM

October 14, 2005

Yoga Exercise Tips: Cobra Pose

This pose is a common yoga pose to stretch and strengthen the spine, core and arms. To perform this exercise correctly:

1. Begin by laying on the stomach, keeping the feet and legs together and the arms shoulder width apart.
2. Begin the motion by fully extending the arms, allowing the chest and shoulders to open.
3. Make sure to keep the elbows close to the body and keep the neck soft by keeping the shoulders down.
4. Make sure that the legs do not come off the ground and hold
5. Perform 3-5 repetitions.

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

Posted by Dallas Personal Trainer at 11:58 AM

October 12, 2005

Yoga Exercise Tips: Push-Up Pose

This exercise combines the strength of the legs and core with the strength of the arms and shoulders. Hold this pose 5-15 seconds, with repetitions of 5-10.

To perform this exercise correctly:

1. Keep the arms in, shoulder distance apart with fingers spread apart, hands pointing forward
2. Start with arms straight, keeping the spine aligned (keeping the head, shoulders, pelvis and toes straight).
3. Make sure to keep the legs and stomach tight throughout the range of motion.
4. Slowly lower the body by bending the elbows (keeping the elbows into your side) to 90 degrees and hold for the recommended time
Slowly extend the arms to starting position

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

Posted by Dallas Personal Trainer at 12:24 PM

October 6, 2005

Yoga Exercise Tips: Dolphins

This exercise is great for strengthening the upper body as well as the core. To perform this exercise correctly:

1. Start out in a plank position, clasping the hands together
2. Hold the position for about 5 seconds, and push off with the shoulders, keeping the back and legs straight, pushing the glutes in the air.
3. Return to starting position and repeat 10-15 times.

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

Posted by Dallas Personal Trainer at 3:22 PM

September 27, 2005

Yoga Exercise Tips: The Chair Pose

This powerful pose supports the spine with the power of the legs. This exercise is very similar to holding a squat, and works over 240 muscles. Hold this pose for 15-60 seconds. To perform this exercise correctly:

1. With your legs bent in a squat position, allow the torso to bend forward, while keeping the chest out. Make sure to keep the head aligned with the spine
2. With the arms vertical in the air, make sure the arms are aligned with the ears, shoulders and pelvis.
3. Make sure to keep the stomach tight throughout the pose
4. Also make sure that the knees do not pass over the toes, and the heels are flat on the ground
5. Keep the natural curve of the back

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

Posted by Dallas Personal Trainer at 10:24 AM

September 26, 2005

Yoga Exercise Tips: Downward Facing Dog: Pose 3

With knees straight and heels touching the ground. This version fully opens the back of your legs

1. Start with your hands on the ground, fingers spread out and pointing forward
2. Keeping your butt in the air, with the legs straight, heels touching the ground.
3. Key points – Make sure to have full extension through the torso and arms
4. Make sure to have a natural curve in the lower back and extend your heels downward, touching the ground, stretching the calves and hamstrings. Make sure to keep the legs straight.

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

Posted by Dallas Personal Trainer at 10:42 AM