Virtual Fitness: How To Do A Floor Prone Cobra

The Floor Prone Cobra Is A Bodyweight Exercise That Strengthens The Upper Back and Shoulders

Suitable For Home Workouts – Takes Up Little Space – All You Need Is A Mat


INSTRUCTIONS
  • Lie face down on the floor with the arms down at the sides in an “A” position.
  • Your body is in a straight line with toes pointing straight.
  • Maintain a long neck and look down, glutes flexed, and belly is drawn in.
  • Slowly lift your upper body off the mat into a straight line. Keep elbows straight.
  • Pull shoulder blades back and down. Reach thumbs toward the ceiling.
  • Release slowly and return to starting position.
  • Repeat for the desired number of repetitions.

COMMON ERRORS
  1. Looking up at the ceiling.
  2. Lifting shoulders up toward ears.
  3. Lifting legs.
  4. Rounding shoulders forward.
  5. Drooping head downward.
  6. Attempting to lift higher causing excessive back arching.

MODIFICATIONS
  1. For additional support, place your hands on either side of your shoulders. Your hands remain in this position for the entire exercise.
  2. Lift your torso off the mat according to your strength. A small lift is better than attempting to lift too high, and overarching your back as a result.

EQUIPMENT

Work on a well-cushioned, supportive mat during 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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WHERE TO PURCHASE EXERCISE MATS

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PerformBetter.com Exercise Mats

AIREX Yoga Pilates Mats Black

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Virtual Fitness: How To Do A Goblet Squat

THE GOBLET SQUAT STRENGTHENS QUADRICEPS, GROIN, GLUTES
INSTRUCTIONS: This exercise is a deep squat in which you’ll bend your knees, and move downward as far as possible. Exercise Dont’s: rounding your back, looking up, or arching your neck.
The Goblet Squat is suitable for home, outdoor or gym workouts.
MODIFICATION: Practise without weight, or hold a very light dumbbell around 2-3 pounds, instead of a kettlebell. Kettlebells start at 5 lbs. If the exercise is too difficult, squat halfway down or less. Before attempting The Goblet Squat, gain experience with the Basic Squat Technique.

BASIC SQUAT TECHNIQUE

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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 Buddy Squat

The Basic Buddy Squat is a no-equipmet, strength training exercise you can do just about anywhere.
Exercising At Home With A Buddy Provides Motivation And Fun
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TARGET MUSCLES: Front and back of thighs (quadriceps, hamstrings), calves, backside (gluteus maximus).

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 Standing Dumbbell Lateral Raise

Standing Dumbbell Lateral Raise

The Dumbbell Lateral Raise strengthens the muscles of the mid shoulder (mid-deltoid).

Instructions: Slowly lift arms until dumbbells are shoulder height. Slowly release down to your sides. Keep your feet about hip width for stability. Avoid lifting your shoulders. Perform 3 sets of 8-10 repetitions. Do fewer sets and reps if you’re unable to do 3 of 8-10.
Modifications: 1) Use lighter weights. 2) Use wrist weights instead of dumbbells.
Caution: If you experience discomfort during the exercise, you may be using too much weight, or the position of this exercise may not be suitable for you. Reduce the weight if you notice your shoulders lifting, your head poking forward, or you’re experiencing body swing.
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

Exercise of The Month – September 2012

Alternating
Dumbbell Biceps Curl

Exercise Name: Alternating Dumbbell Biceps Curl

Type: Free weight exercise

Equipment: Dumbbells of the correct weight for your level of strength.

Correct Form:  Do not swing the dumbbells, arch your back, or tilt your head forward, sideways, or back.   Breath throughout the movement.  Do not hold your breath.  Move the dumbbells slowly and methodically. Continue reading “Exercise of The Month – September 2012”