Category Archives: home exercise

Jack Lalanne Exercise TV Show 1950s

Jack LalanneTeaches Home Fitness Routines On American TV 1950s

Jack Lalanne 1914-2011, Was Known As The Godfather of Modern Fitness

Virtual Fitness: Dumbbell Abdominal Curl

Dumbbell Abdominal Curl

The Dumbbell Abdominal Curl is a strength training exercise that works the abdominals, inner thighs, and shoulders.

INSTRUCTIONS: The movement is a bent knee-to-chest abdominal curl. Hold a dumbbell in each hand, bring chin toward chest, bend knees and curl up. Move slowly while maintaining a stable torso.

DUMBBELL SIZE: Start with smaller dumbbells. As you get stronger, increase the weight in 1-2 lb. increments. Maintain quality of movement over quantity. Wrist weights are an alternative to dumbbells.

MODIFICATIONS: 1) Perform the exercise without weights. 2) Omit the weights, and cross your arms on your chest instead of lifting them. 3) Rest legs on a sturdy bench or chair with knees forming right angles.

CAUTION: Avoid adding on more weight than your shoulders can handle. Strive for slow, stable, and strong movement.

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: One Leg Up Abdominal Curl

One Leg Up Abdominal Curl

ONE LEG UP ABDOMINAL CURL

Instructions: The One Leg Up Abdominal Curl is a strength training exercise that targets the abdominals and front of the thigh (quadriceps). Alternate legs as you perform this exercise. From a supine position on your mat, bring your chin toward your chest. Round your back as you lift your right leg. Reach up with your arms to touch your foot. Repeat on the left leg. Perform 3 sets of 8 to 10 repetitions. Reduce the number of sets and repetitions according to ability.

Modifications: Bend your knee as you reach up.


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: Beginner Bird Dog

Beginner Bird Dog

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. Move slowly throughout.

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 Yoga Studio: Balanced Bow Pose

Balanced Bow Pose

Instructions: Begin on all fours. Align wrists under shoulders, and knees under hips. Stretch hands open. Keep your body steady throughout the pose. Extend the right leg and left arm. Slowly reach back with your left hand, and grab your right ankle. Lift the right leg. Look upward. The model in the video is curling her toes under, but you can also do this pose by keeping your feet flat. Balancing is more challenging when you curl the toes under.

Cautions: You can lose your balance if you’re muscles are tight. Reaching back and grabbing the ankle is difficult for many people. Either do the modification, or skip this pose until you’ve developed more flexibility.

Benefits: The Balanced Bow Pose is a backward bend, and therefore strengthens spinal muscles that initiate this type of movement. The backside (gluteus maximus) is strengthened. The abdominals, inner hips and chest are stretched. Core stabilization is required to perform this pose without loss of balance.

Modifications: 1) Instead of your hand, lean on your forearm with your elbow aligned under your shoulder. 2) After grabbing your ankle, don’t lift your leg higher. 3) Look down with your neck long. Variation: Keep both feet flat, instead of curling your toes under.

EXERCISE DOs and DONTsAs 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