Category Archives: core exercise

Virtual Fitness: Basic Abdominal Curl

Basic Abdominal Curl

BASIC ABDOMINAL CURL

Instructions: The Basic Abdominal Curl is a strength training exercise that targets the abdominals. Clasp hands behind your head, bringing your chin toward your chest. Round your back and slowly curl up. Perform 3 sets of 8 to 10 repetitions. Reduce the number of sets and repetitions according to ability.

Modifications: 1) Bring your knees up toward your chest in a 90 degree angle. 2) Place both feet on a support, such as a bench or chair, with knees in a 90 degree angle.

Caution: Keep elbows pointed outward in order to avoid pulling your head forward.


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

Please leave comments. It helps others to learn.

Virtual Fitness: Fitball Pike Core Stabilization Exercise

Abdominal Core Stabilization

FITBALL PIKE CORE STABILIZATION

iNSTRUCTIONS: The Fitball Pike is a strength training exercise that targets the core muscles. Once your legs are resting on the fitball, lift the tailbone and move into a V-shape position, as shown in the video. There are 2 ways to get the fitball under your legs. Perform 2-3 sets of 8 to 10 repetitions. Reduce the load according to ability.

HOW TO MOUNT THE FITBALL METHOD #1: Have someone place the fitball next to your feet and hold it steady until your legs are positioned on the ball. Get into a Down Plank position on your mat. Slowly lift one leg onto the ball. When you’re steady, lift the other leg onto the ball and position both legs as shown in the video.

HOW TO MOUNT THE FITBALL METHOD #2: Kneel on your mat with the ball touching your chest. Your arms are on the ball reaching toward the mat. Gradually move the ball toward your abdominals, and then toward your legs. Both hands are on your mat to support your weight. Continue to move the ball further down until it’s positioned on your legs as shown in the video.

CAUTION: Fitball Pike is a strenuous exercise. It requires a high level of abdominal, shoulder and back strength in order to maintain a steady position on the ball. This exercise isn’t suitable for beginners.

PREREQUISITE: Before attempting the Fitball Pike Core Stabilization exercise, you should be able to do the Sliding Pike without the ball.



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

Please leave comments. It helps others to learn.

Virtual Fitness: All Fours Hip Strength Exercise With Elastic Band

All Fours Hip Strength Exercise With Elastic Band

All Fours Hip Strength Exercise With Elastic Band – Pixabay

Instructions: This is a core stabilization exercise that strengthens the outer hips. First, get onto your back on your mat. Draw your knees toward your chest, and place the elastic band around both legs just above the knees. Turn over and position yourself on all fours on your mat. Place your hands under your shoulders, and knees under hips. Begin moving your right leg outward for 3 sets of 8-10 repetitions. Repeat the exercise on the other leg.

Equipment: Elastic Fitness Band, Exercise Mat, Sneakers. Thicker bands provide more resistance. Ankle weights are also an option.

Modifications: 1) Perform the exercise without the band, and move at a slower tempo. 2) Reduce the number of sets and repetitions.

Benefits: This is a strength training exercise for the outer hips (adductor muscles). Core stabilization is also occuring since the upper body must maintain a ridgid position while the hip is moving.

Variations: Use ankle weights. They are easier to control. Bands have a tendency to slide downward. The model in this video is moving quickly, which prevents the band from sliding down. A slower pace is possible if you work without equipment, or with ankle weights.

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


Please leave comments. It helps others to learn.

Virtual Fitness: Bird Dog Exercise For Beginners

Beginner Bird Dog Exercise

Senior Man Performing Beginner Bird Dog Exercise – Pexels

Instructions: This is a basic core stabilization strength training exercise for shoulder mobility, and core strength. Get onto all fours. Place your knees under your hips, and your hands under your shoulders. Slowly raise one arm up to shoulder level. Bring the the arm down, and repeat the movement on the other arm. Continue alternating your arms. Avoid sagging and maintain a steady position. Toes are either curled or uncurled. Uncurled will provide more balance. Perform 10 rounds (1 round is lifting the right and then left arm). Do fewer rounds if you can’t reach 10. Avoid swinging your arms, and move slowly.

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.

Benefits: Strengthens shoulders, and core muscles. Improves shoulder mobility. Relieves low backache when practised on a regular basis, as it strengthens core muscles associated with maintaining a healthy spine.

Modifications: If you experience discomfort in your knees, use a thicker mat.

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


Please leave comments. It helps others to learn.

Virtual Fitness: Reverse Lunge Dumbbell Bicep Curl

Reverse Lunge Dumbbell Bicep Curl

REVERSE LUNGE DUMBBELL BICEP CURL STABILIZATION – Pixabay

Description: The Reverse Lunge Dumbbell Bicep Curl is a strength training core stabilization exercise that develops upper and lower arm, leg and thigh strength.

Instructions: Hold the dumbbells at your sides as if you’re going to do a Hammer Curl. As you bend your elbows to begin the exercise, turn the dumbbells upward so that both hands face the ceiling. Slowly step back into a Reverse Lunge as you perform the bicep curl.

Tempo: The model in this video is moving quickly throughout. I recommend that you slow down your movement until you get the hang of it, to avoid loss of balance. Failure isn’t funny, when it comes to working with hand weights.

Caution: This exercise requires the ability to stabilize your body as you step back while moving the dumbbells. If you’re unable to steady your movement, do the modification. Move slowly. This is not a beginner exercise.

Modification: Perform the exercise without the dumbbells. Place your hands on your hips, until you improve your ability to stabilize your body while moving into the Reverse Lunge.

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