Virtual Fitness: How To Do A BOSU V-Squat

BOSU V-Squat is a bodyweight strength training exercise that improves balance, core strength, thighs and shoulders.
PROGRESSION: 1) squat without equipment 2) squat on a foam cushion 3) squat on inflated discs 4) squat on the BOSU
MODIFICATIONS: 1) keep arms at your sides 2) raise arms at a lower angle than shown in the video 3) do a quarter or half squat.
CORRECT POSITIONING: Turn toes out slightly. Keep back straight and avoid leaning forward. Maintain a steady posture. If you’re unsteady, do one of the modifications.

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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 TRX Suspension Pike

Advanced Core Strengthening Exercise
Prerequisite: Ability to perform the Sliding Pike before attempting TRX Suspension Pike. Sliding Pike is an all fours floor exercise, using sliding equipment under each foot, or under both hands and feet.
Exercise Benefits: Strengthens abdominals, quadriceps, core stabilizers.

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 TRX Knee Tucks

TRX Knee Tucks is a suspension strength training exercise that works the core, thighs and inner hip muscles.
Exercise Goal: only your legs are moving. Everything else remains stable.
Exercise Level: Before attempting this exercise, you should be able to perform Sliding Plank Knee Tucks and/or Sliding Plank Knee Tucks with arms resting on an unstable surface, such as a Balance Foam Cushion.

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 TRX Yoga Side Plank

TRX Yoga Side Plank

The TRX Yoga Side Plank is a core suspension exercise that strenthens the spine and pelvic stabilizers.
Instructions: Grab the foot cradles in each hand. Lie on your back. Slide your feet into the loops. Move onto your side. The goal is hold the TRX Side Plank steady, while you stabilize your hips, shoulders and spine during suspension. Align your supporting elbow under your shoulder. Keep your supporting shoulder strong by not allowing it to rise up toward your ear.
Prerequisite: You should be able to perform a strong side plank on the mat either with your feet stacked, or in a scissors position, before attempting the TRX Side Plank.
Level: The TRX Side Plank is not recommended for those new to exercise. To build strength, practise mat side planks before attempting TRX.

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 Fitball Abdominal Curl

FITBALL ABDOMINAL CURL

The Fitball Abdominal Curl is a strength training exercise that primarly works the Rectus Abdominis muscle.
INSTRUCTIONS: Lie on the fitball with your feet on the floor. Place fingertips next to your forehead. Bring chin toward chest. Slowly round your back and curl up bringing the bottom ribs toward hip bones. The small of your back remains on the ball when you curl up, as shown in the video.
LEVEL: Ability to remain centered and steady on the fitball. Strong abdominals. Not for beginners.
VARIATION: To increase workload, point elbows outward. Use the strength of your abdominals to curl up, without pulling or yanking your neck.
MODIFICATIONS: 1) Cross arms on chest. 2) Reach arms forward with elbows straight.
CAUTION: To prevent loss of balance, do not allow your feet to lift up off the floor. Wait until you have experience using a fitball, before attempting this exercise.

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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