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
Please leave comments. It helps others to learn.

Virtual Fitness: How To Do Dumbbell Boxing Abdominal Curl

Dumbbell Boxing Abdominal Curl

Benefits of the Dumbbell Abdominal Boxing Curl : This exercise, when done correctly, activates the core, strengthens the chest (pectorals), front shoulders (front deltoid), arms (biceps), and the abdominal muscles. The biceps are also activated as he curls up from the mat with his elbows bending, assisting the abdominals during the movement.
Technique: The model in this video is moving very quickly throughout the movement. However, the slower you move, the harder it is. In addition to that, you can add heavier handweights. Keeping both feet flat, instead of lifting up onto the heels, increases the workload.
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 Two-Arm-Reach Abdominal Curl

Two Arm Reach Abdominal Curl

Instructions: The Abdominal Curl Two Arm Reach is a strength training exercise that targets the abdominal and chest muscles. Lie on your back. Bring your chin toward your chest. Slowly curl up by rounding your back. Bring your arms up and in front of you, as shown in the video. Roll back down onto your mat. Perform 3 sets of 8 to 10 repetitions. Reduce the number of sets and repetitions according to ability.
Modifications: 1) Cross your arms on your chest. 2) Lower your body halfway down, and then come back 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 abdominal 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.

The Pilates Magic Ring

The Magic Ring is a portable piece of core exercise equipment invented by Joseph PILATES RING HORZPilates, the creator of the Pilates method of exercise.  Here are 10  important reasons that the Magic Ring used by Pilates practitioners, and anyone who wants a quick and easy way to get strong.

  1. Take it with you on vacation.
  2. Take it to a friend’s house, and practice together.
  3. The ring is very light, and will fit in a suitcase, or carry bag.
  4. The ring is easy to use.  Just squeeze and release while holding the handles.
  5. The ring builds arm, hip, thigh, abs, and back muscles.
  6. The results are powerful.
  7. The ring is affordable.  Prices range from $15.00 and up to around $49.00.
  8. Rings come in 3 resistance levels: light for beginners, medium for intermediate workouts, and strong for an advanced workout.
  9. The ring can be combined with both large and small Pilates equipment, to create more challenging workouts.
  10. The ring is versatile.  Use it in standing, seated, side lying, prone, and supine exercises.

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

Everyday Athletes

You’re not the athletic type. You never went out for high school sports, don’t carry a tennis racquet, or Yoga mat. You may be under 35, or over 50.  Weight rooms are not your thing, nor trampolines, or swinging a baseball bat.   But yet, you qualify for the title “Everyday Athlete”.  How is that?

You may need to rush to a meeting in a snowstorm, or hop over urban puddles on your way to catch a taxi.  You may be carrying a cord of wood to fire up your wood burning stove.  The activities of daily living, we take for granted, require strength, agility, fortitude, and stamina.  Congratulations, you’ve earned the title, “Everyday Athlete”.

THE PROFILE OF AN EVERYDAY ATHLETE

– Stays slim.  Knows that gluttony isn’t cool.

– Climbs stairs at work, instead of taking the elevator.

– Abides by the less driving rule.

– Rides a bicycle, or walks to work.

– Grabs an umbrella, and strides through the rain.

– Unafraid to slog through snow.

– Stays strong through blustery winds.

– Tackles tire changing, and wiping down a snowy windshield.

WHAT’S YOUR SECRET?

The Everyday Athlete knows the importance of strengthening the core muscles.  That’s why they can fly over puddles, tackle snowstorms, zip up a flight of stairs, and never shrink from life’s difficult moments.  

 

 

Copyright Irene Pastore and Tour de Core Personal Training