Virtual Fitness: How To Do A Bird Dog Core Stabilization Exercise

The Bird Dog Is A Bodyweight Strength Training Exercise For Shoulders, Back and Glutes
Instructions: Get onto all fours. Place knees under hips, and hands under shoulders. Slowly raise right arm up to shoulder level, and left leg up to hip level. Slowly lower both arm and leg to the start position. Repeat the movement using left arm and right leg. Maintain a steady position without sagging your back toward the mat. Avoid swinging your arms. Continue alternating limbs for desired repetitions.
Caution: Stop and rest if you get tired. Discontinue the exercise if you experience discomfort. Loss of balance will occur, if you move too fast.
Modifications: 1) If you experience knee discomfort use a thicker mat or place a folded towel under knees. 2) Raise one limb instead of both.
Benefits: Strengthens shoulders, and core muscles. Improves shoulder mobility. Relieves low backache when practiced on a regular basis, as it strengthens core muscles associated with maintaining a healthy spine.

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EXERCISE DOs and DONTs – As with all exercise programs, when using exercise videos that appear on this site, you need to use common sense. If your muscles are weak, either do the modifications, or don’t attempt this exercise if it’s too difficult for you. When starting an exercise program, be sure to discuss your plans with your healthcare provider

Virtual Fitness: How To Do A Stability Ball Single Leg Squat

The Stability Ball Single Leg Squat Works Legs, Thighs and Core


The Single Leg Squat Is A Perfect Home Exercise That Requires Little Space

MODIFICATIONS: 1) Place both hands on a wall or other nearby sturdy support. 2) Do fewer repetitions. 3) Replace the ball with an exercise bench, or a sturdy chair.
FOUNDATIONAL EXERCISES: You should be able to do a Standard Squat, and then progress to a Single Leg Squat without using the ball, before attempting the Stability Ball Single Leg Squat.

EXERCISE DOs and DONTs – As with all exercise programs, when using exercise videos that appear on this site, you need to use common sense. If your muscles are weak, either do the modifications, or don’t attempt this exercise if it’s too difficult for you. When starting an exercise program, be sure to discuss your plans with your healthcare provider


WHERE TO PURCHASE STABILITY BALLS

Amazon Stability Balls

Perform Better Stability Ball

Power Systems LifeFitness Stability Balls


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Virtual Fitness: How To Do BOSU Yoga Poses

Challenge Your Balance and Strengthen Your Core With Yoga Stretches On The BOSU
The BOSU works the core muscles because it requires the ability to remain steady while stretching on an unstable surface. Focus and concentration are more difficult on the BOSU than on a mat alone. If you find the BOSU more than you can handle, do the Yoga poses without it.
MODIFICATIONS: 1) Use a balance pad in place of the BOSU. 2) Do the poses without equipment.

LIST OF POSES IN THIS VIDEO DEMO

  • Seated Side Stretch in Taylor’s Pose
  • Downward Dog
  • Lunge Hip Opener
  • Seated Open Angle Inner Thigh-Torso Stretch
WHERE TO BUY THE BOSU BALANCE TRAINER

Amazon BOSU Balance Trainer – Power Systems BOSU Home Balance Trainer

Perform Better BOSU Sport Balance Trainer


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EXERCISE DOs and DONTs – As with all exercise programs, when using exercise videos that appear on this site, you need to use common sense. If your muscles are weak, either do the modifications, or don’t attempt this exercise if it’s too difficult for you. When starting an exercise program, be sure to discuss your plans with your healthcare provider


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Virtual Fitness: How To Do Sliding Leg Curls

Sliding Leg Curls Is A Bodyweight Strength Training Exercise That Works Glutes, Hamstrings and Obliques

Single Leg Bridge Curl

INSTRUCTIONS: The Single Leg Curl starting position is knees higher than hips and hips higher than shoulders. Using a folded towel under your feet, slowly slide outward, only as far as you can maintain stable hips and shoulders. Slide both feet back to the starting position.
EXERCISE GOAL: Maintain stable hips and shoulders. Avoid sagging the tail bone toward the floor or rocking hips back and forth. Shoulders remain in neutral position and do not rise up toward the ears.

Shoulder Elevated Single Leg Bridge

INSTRUCTIONS: Maintain a straight line from shoulders to knees without sagging your tail to the floor. Lift tail up and raise knee upward. Lower down to the start position and repeat either on the same side for several repetitions, or alternate left and right legs.
ALTERNATIVE: If the exercise is too difficult, perform single leg raises on an exercise mat while lying on your back in a bridge position.

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EXERCISE DOs and DONTs – As with all exercise programs, when using exercise videos that appear on this site, you need to use common sense. If your muscles are weak, either do the modifications, or don’t attempt this exercise if it’s too difficult for you. When starting an exercise program, be sure to discuss your plans with your healthcare provider

Virtual Fitness: How To Do A Reverse Plank Press Up On The BOSU

The Reverse Plank Press Up Is A Core Strengthening Exercise
PROGRESSION INSTRUCTIONS: Before attempting this exercise on the BOSU, you should be able to perform the Reverse Plank Press Up in this order – 1. without equipment 2) on a foam balance pad 3) on the BOSU.
MODIFICATIONS: 1. if you can’t lift your leg, omit this move. 2. lift the leg at a lower angle than shown in this video. 3. bring chin toward chest.
CORRECT POSITIONING: 1. avoid dropping your tailbone toward the floor. 2.maintain a long neck by avoiding throwing your head back. If you’re tailbone drops toward the floor, omit lifting your leg, or lift it at a lower angle than shown in the video. Shoulders should be higher than the hips.
MUSCLES WORKED: Core, Triceps, Quadriceps, Neck Flexors

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EXERCISE DOs and DONTs – As with all exercise programs, when using exercise videos that appear on this site, you need to use common sense. If your muscles are weak, either do the modifications, or don’t attempt this exercise if it’s too difficult for you. When starting an exercise program, be sure to discuss your plans with your healthcare provider