Category Archives: core exercise

Equipment Of The Month: Agility Dots

EQUIPMENT OF THE MONTH: Agility Dots

CATEGORY: Speed, Agility, Balance

HOW TO USE IT: Non-slip flat disks, for use on smooth indoor surface.  

PORTABILITY: Available in sets of 6, 10 or 12 dots.  Each dot is 10″ in diameter.  Dots are lightweight and portable.  Toss in a carry bag, or on car seat.

BENEFITS:  Improve balance and range of motion.  Suitable for any level of fitness, including older adults.   Price: around $25.00 for 1 set of 10 disks.  Larger sets range $30.00 to $40.00.  

TYPE OF WORKOUT: Hops, jumps and balance drills.  For increased challenge, use more than 1 set, and/or combine with Agility Ladders and Rings.  Excellent for seniors who want to improve balance.


Irene Pastore, is a Certified Personal Trainer, fitness blogger, health educator, and speaker. She has 25 years experience teaching exercise in New York City.  For her complete bio, visit the About Page.  

Equipment of the Month: Rumble Roller

EQUIPMENT OF THE MONTH: Rumble Roller

CATEGORY: Flexibility and Myofacial Release

HOW TO USE IT: The Rumble Roller is a therapeutic device that restores flexibility, by providing relief from muscle pain and stiffness, caused by trigger points. Muscles are massaged, and relieved of discomfort,  by rolling over the firm, but flexible bumps on the surface of the Rumble Roller.  The rollers are sold in small size 12″ x 6″, and large size  31″x 6″.

PORTABILITY: The Rumble Roller is light, weighing about 3.5 to 5 pounds, depending on size.

BENEFITS: Increases flexibility.  Easy to use.  A must for your home gym.

TYPE OF WORKOUTS: Rumble Roller provides relief from tight muscle tissue, known as trigger points.  The roller isn’t used for a workout, but will increase your range of motion so that your workout, and sports activities are more productive.


Irene Pastore, Certified Personal Trainer, fitness blogger, health educator, and speaker. She has 23 years experience teaching exercise in New York City.  For her complete bio, visit the About Page.  

Why Core Exercise Seems Easy When It Should Be Difficult

THE DEAD BUG CORE EXERCISE

When you’re working on core exercises, you have to follow what is called “good form”.  That means the exercises have to be done correctly in order for you to get all the benefits of each exercise, which in turn, helps you to reach your fitness goals.

One example of a basic core exercise is the Dead Bug. While lying on your back, move your arms and legs back and forth. Your spine and hips are steady.


The Dead Bug Exercise looks easy, like almost anyone could do it. But, if you flail your limbs in the air, and rock back and forth, you’ve missed the point of the exercise.


The goal in core exercise is to stabilize your body, not to toss yourself around on the mat getting winded, and losing control of the movement.

In fact, your breathing should be as stable as your hips and spine. Gasping and sputtering through core work is not where you want to go.  When you perform the basic core exercises correctly, you’ll be ready for a more challenging workload.


Irene Pastore, is a Certified Personal Trainer, fitness blogger, health educator, and speaker. She has 23 years experience teaching exercise in New York City..  For her complete bio, visit the About Page.  

How To Buy An Exercise Ball

Take the guesswork out of buying the correct size exercise ball, by using this handy chart.

If you’re 5’7″ or shorter use a 55-centimeter ball.

If you’re 5’7″ to 6’4″ use a 65-centimeter ball.

If you’re taller than 6’4″ use a 75-centimeter ball.

Inflate the ball so that it’s firm. When you sit on it, your knees and hips should form a 90 degree angle.

Some manufacturers offer weight capacity guidelines.

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Irene Pastore, is a Certified Personal Trainer, fitness blogger, health educator, and speaker. She has 23 years experience teaching exercise in New York City.  To read her complete bio, visit the About Page.

How To Do The Seated Pelvic Tilt Exercise

What Is A Pelvic Tilt Exercise?

The pelvic tilt is an easy core exercise that stretches low back muscles. The exercise can be performed seated, standing, or lying on your back.

When Should You Do The Pelvic Tilt Exercise?

Pregnant women benefit from pelvic tilting because it prevents RED EXERCISE BALL GOOGLE IMAGEprenatal low back ache.  People who experience low back pain, caused by muscular tightness, will find that pelvic tilting, along with strengthening the abs, and back, will help alleviate low back discomfort  The pelvic tilt is also used by Pilates teachers, physical therapists, and personal trainers, who help their clients improve posture.

Equipment You’ll Need

Exercise Ball.  If you don’t have an exercise ball, use a sturdy chair.

Benefits of the Pelvic Tilt Exercise

Stretches low back muscles.

How To Do The Seated Pelvic Tilt Exercise In 3 Steps

  1. Sit on an exercise ball, with your knees at right angles. Your feet should be hip width apart, and touch the floor.
  2. Be sure you feel stable before beginning the exercise.  If you can’t stabilize your body on the exercise ball, use a sturdy chair instead.
  3. Move slowly throughout the movement, as you tilt  your low back, and then sit up tall.

Pelvic Tilt Exercise On Exercise Ball

IRENE PORTRAIT picassa blue borderIrene Pastore is a native New Yorker, health and fitness blogger, and personal trainer. Irene owns this website, and writes all the blog posts. For her complete bio, visit the About Page.

Copyright 2016 Irene Pastore and Tour De Core.com