Home Exercises

Home Exercises

This page provides individuals a source for exercise ideas they can do at home with minimal equipment. We update this page daily so you’ll never run out of exercise ideas. Our staff of Nationally Certified Dallas Personal Trainers has designed all exercises contained herein. For more information on Dallas Personal Training please visit our home page, fill out the yellow form, or just give us a call at 877-922-9992 and we’ll be more then happy to assist you. Have a great day.

Recomended Equipment
In order to perform some of the exercises we’ll assume you have a short list of equipment available. You should be able to get all the listed Dallas personal training equipment below for a total of under $50 at any local sporting goods store. You’ll need:

A Swiss Ball: The big fitness ball you see at gyms.
A set of 3 power cords of varying resistance. These are made of surgical tubing with handles on each end. This lightest weight cord you should be able to stand on and curl easily. The heaviest you shouldn’t be able to curl at all. The third should be of a middle resistance.
A core ball or medicine ball.
A 6 inch by 3 foot hard foam roller.

February 2, 2007
Easy Home Exercise: Foam Roller Unstable Lunge
Easy Home Exercise: Foam Roller Unstable Lunge. This exercise is great for strengthening the lower body while providing balance/stability for the hips, knees, and ankles. To perform this exercise correctly:

Begin a stride length behind the foam roller while placing the front foot widthwise on the foam roller.
Make sure to keep both feet pointing forward, the hips and shoulders squared, and the stomach contracted throughout the range of motion.
Begin the motion by lowering the back knee towards the floor in a 90 degree angle, while keeping the stomach contracted make sure the knee does not touch the ground and stay on the toes on the back foot.
Make sure that the front leg also goes into a 90 degree angle.
Return to starting position and continue for 12 to 15 repetitions.
Repeat with other leg.

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Posted by Dallas Personal Trainer at 12:19 PM

January 25, 2007
Easy Home Exercise: Foam Roller Leg Curls
Easy Home Exercise: Foam Roller Leg. This exercise is great for strengthening and to prehab the hamstrings and lower back by using an unfamiliar tool. To perform this exercise correctly:

Start by lying on the back with your arms at your side.
Place the foam roller under the calves, just above the ankles.
Raise and keep the hips up throughout the range of motion
Pull the foam roller in towards the body, bending the legs contracting the hamstrings and glutes.
Make sure that you do not arch your back and perform this exercise slow and controlled.
Slowly straighten the legs, while keeping the hips up
Continue this for 12 to 15 repetitions.

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Posted by Dallas Personal Trainer at 9:40 AM

January 10, 2007
Easy Home Exercise: Push-ups with Core Ball Lateral Planks
Easy Home Exercise: Push-ups with Core Ball Lateral Planks. This in not only a great upper body exercise, but when performed correctly, is a great core exercise that adds advanced shoulder stabilization. This exercise involves, the chest, back, triceps, shoulders, and core muscles. To perform this exercise correctly:

Hands shoulder width apart, with the shoulders lined up with the wrists with one hand on the core ball.
Body straight during movement
Lower the body to where elbows are in 90 degree angle, inhaling on the way down.
As you exhale, push up, fully extending the arms, rotating the body to the side of the core ball lifting the other hand off the ground, with arm extended straight up
Now you should be balanced on one arm on the core ball arms are straight and strong. Feet are side by side, both on the floor.
Slowly return to starting position and repeat on the same arm. Repeat for 4 to 10 repetitions on each arm
Make sure to keep the core muscles, glutes, legs as tight as possible
Remember, this is a very advanced exercise. If at any time you feel discomfort in your shoulders, arms, or hands, discontinue immediately.

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Posted by Dallas Personal Trainer at 2:54 PM

January 3, 2007
Easy Home Exercise: Push-ups with Core Ball Lateral Planks
Push-ups with Core Ball Lateral Planks. This in not only a great upper body exercise, but when performed correctly, is a great core exercise that adds advanced shoulder stabilization. This exercise involves, the chest, back, triceps, shoulders, and core muscles. To perform this exercise correctly:

Hands shoulder width apart, with the shoulders lined up with the wrists with one hand on the core ball.
Body straight during movement
Lower the body to where elbows are in 90 degree angle, inhaling on the way down.
As you exhale, push up, fully extending the arms, rotating the body to the side of the core ball lifting the other hand off the ground, with arm extended straight up
Now you should be balanced on one arm on the core ball with arms are straight and strong. Feet are side by side, both on the floor.
Slowly return to starting position and repeat on the same arm. Repeat for 4 to 10 repetitions on each arm
Make sure to keep the core muscles, glutes, legs as tight as possible
Remember, this is a very advanced exercise. If at any time you feel discomfort in your shoulders, arms, or hands, discontinue immediately.

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Posted by Dallas Personal Trainer at 10:21 AM | TrackBack (0)

December 19, 2006
Easy Home Exercise: Bodyweight Lunge with Core Ball Rotation
Easy Home Exercise: Bodyweight Lunge with Core Ball Rotation. This exercise is a basic movement that provides great lower body strengthening and conditioning. By adding the rotation, this exercise strengthens the core muscles, making it a functional exercise. To perform this exercise correctly:

Start with one leg out in front, making sure the knee does not pass the toes
Place the other leg behind you on its toes
Make sure that feet are pointing forward throughout the range of motion
Placing the hands on core ball at chest level, begin the motion by bending the back knee straight down, into a 90 degree angle. The front leg should follow, by also bending into a 90 degree angle. Never let the back knee touch the ground.
While holding this position, extend the core ball directly in front of the body and rotate to the side. Always rotate to the leg that is in front.
Return to starting position by straightening the legs, leaving feet in their position and bring the core ball back to the chest.
Repeat for 10 to 15 reps, and then switch legs.
To advance this exercise, it can be done with a walking lunge, always rotating towards the front leg.

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Posted by Dallas Personal Trainer at 10:44 AM | TrackBack (0)

December 14, 2006
Easy Home Exercise: Squat with Core Ball Push-out
Squat with Core Ball Push out. This exercise works on the entire body, mainly concentrating on the lower body and shoulders. To perform this exercise correctly:

Start with feet shoulder width apart, toes pointing slightly angled out
Make sure hips, knees and toes are aligned correctly throughout the range of motion
Hands are placed on the core ball, holding the core ball in front of the chest, but not resting on the chest. As you lower your center of gravity, the glutes push back as if you were sitting down, bending at the hips and knees
Holding the squat position, push out the core ball in front of the body, extending the arms and hold for a 2 seconds
As you return to starting position, the ball returns to the front of the chest
Make sure the knees do not pass over the toes, and stay on your heels
Also make sure that you do not lean too forward, which can cause strain on the lower back
Remember to keep the core tight throughout the range of motion

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December 5, 2006
Easy Home Exercises: Single-Leg Leg Curls
Single-Leg Leg Curls. This exercise is great to strengthen the core, glutes, and lower back, while focusing on the hamstrings. When performed correctly, this exercise can be beneficial to strengthen hamstrings with an advanced movement. To perform this exercise correctly:

Lying on the back, with one leg slightly bent, with toes pointing up, one foot on top of the middle of the stability ball, with the other leg extended straight in the air.
Relax the head and shoulders as you lift the hips up and curling the ball towards your glutes and hold for 1 second, while keeping your hips off the ground throughout the range of motion
Make sure to stay on the heel of your foot and squeeze glutes at the top
Slowly lower hips, straightening the leg without touching the ground and repeat
Make sure to keep stomach tight throughout the range of motion
Perform 10 to 15 repetitions each leg, 2 to 3 sets

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November 21, 2006
Easy Home Exercises: Single Leg Stability Ball Bridges
Single Leg Stability Ball Bridges. This exercise is great to strengthen the core, glutes, hamstrings and lower back, while using one leg at a time. When performed correctly, this exercise can be beneficial to rehab lower back and weak hamstrings, and to tone the glutes. To perform this exercise correctly:

Position: Lying on the back, with one leg slightly bent, with toes pointing up, one foot on top of the middle of the stability ball, with the other leg extended straight in the air.

Relax the head and shoulders as you lift the hips up and hold for 2 seconds
Make sure to stay on the heel of your foot and squeeze glutes at the top
Slowly lower hips, without touching the ground and repeat
Make sure to keep stomach tight throughout range of motion
Perform 10 to 15 repetitions each leg, 2 to 3 sets

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November 10, 2006
Easy Home Exercises: Explosive Pushups
Explosive Pushups. This in not only a great upper body exercise, but when performed correctly, is a great core exercise. By adding the explosiveness, it becomes a powerful and advanced movement. This exercise involves, the chest, back, triceps, shoulders, and core muscles. To perform this exercise correctly,

Hands shoulder width apart, with the shoulders lined up with the wrists.
Body straight during movement
Lower the body to where elbows are in 90 degree angle, inhaling on the way down.
As you exhale, explode up, fully extending the arms, lifting the hands off the ground
As you come down, go directly into the next explosive push-up
Make sure to keep the core muscles, glutes, legs as tight as possible and return to starting position
Make sure you do not lock out the elbows
Remember, this is a very advanced exercise. If at any time you feel discomfort in your shoulders, arms, or hands, discontinue immediately.

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Posted by Dallas Personal Trainer at 9:02 AM

November 4, 2006
Easy Home Exercise: Torso Rotating Squats
Torso Rotating Squats. This exercise is great to condition and strengthen the lower body while working the core muscles. Rotate saying the ABC’s, 26 repetitions. To perform this exercise correctly,

While holding a squat position knees bent to a 90 degree angle and behind the toes, hips and glutes back, natural curve in the back and chest up
Extend the arms in front of the body, hands together
Begin by rotating the torso to one side, arms following in line
Make sure the lower body stays stable throughout the range of motion
Keep the motion smooth and continuous by rotating the torso to the other side, arms following in line
Say the ABC’s as you rotate to each side

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November 2, 2006
Easy Home Exercises: Single-leg Balance
Single-leg Balance. This exercise is great for working on stability, balance, and learning how to use the glutes and core muscles. Hold each leg for 15 to 60 seconds, for 2 to 3 repetitions. To perform this exercise correctly:

Start with the body in a partial squat position, hands on the hips, back straight, and chest up.
Slowly lift one leg slightly off the floor, keeping it close to the other leg.
Make sure to keep the knee behind the toes, and glutes are back. Use the glutes for stabilization
If the glutes begin to burn, you are performing the exercise correctly
Repeat on the other leg

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October 19, 2006
Easy Home Exercises: Stability Ball Bridge
Stability Ball Bridge . This exercise is great to strengthen the core, glutes, hamstrings and lower back. When performed correctly, this exercise can be beneficial to rehab lower back and weak hamstrings, and to tone the glutes. To perform this exercise correctly,

Lying on the back, with legs slightly bent, feet together with toes pointing up, feet on top of the middle of the stability ball.
Relax the head and shoulders as you lift the hips up and hold for 2 seconds
Make sure to stay on the heels of your feet and squeeze glutes at the top
Slowly lower hips, without touching the ground and repeat
Make sure to keep stomach tight throughout range of motion

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October 17, 2006
Easy Home Exercise: Bodyweight Ice Skaters
Bodyweight Ice Skaters. This is a great way to condition and increase your heart rate while working on your lateral movement. To perform this exercise correctly,

Start in a slight squat position, knees slightly bent, hips back, so that knees are not passing over the toes
Pushing off with the left leg, jump laterally to the right side, landing on the right leg, in a squat position
Make sure that you land softly by landing on your heels and absorbing the pressure in the thighs and glutes.
Repeat by pushing off with the right leg, jumping laterally to the left side, landing on the left leg, in a squat position.
Make sure to use your arms while pushing off, picture speed skater
Repeat in a continuous motion for a timed period.

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October 12, 2006
Easy Home Exercises: Bodyweight Ice Skaters
Bodyweight Ice Skaters. This is a great way to condition and increase your heart rate while working on your lateral movement or side to side motion. To perform this exercise correctly:

Start in a slight squat position with knees slightly bent, hips back, so that knees are not passing over the toes
Pushing off with the left leg, jump laterally to the right side, landing on the right leg, in a squat position
Make sure that you land softly by landing on your heels and absorbing the pressure in the thighs and glutes.
Repeat by pushing off with the right leg, jumping laterally to the left side, landing on the left leg, in a squat position.
Make sure to use your arms while pushing off-picture speed skater
Repeat in a continuous motion for a timed period.

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Posted by Dallas Personal Trainer at 9:31 AM

October 6, 2006
Easy Home Exercises: Bodyweight Chair Stepovers
Bodyweight Chair Stepovers. This is a very effective way to increase your heart rate while working on balance and conditioning. To perform this exercise correctly,

Start in a standing position next to a chair or bench
Step over the chair/bench raising the left leg to a 90 degree angle and bring the leg to the other side of the chair or bench. Follow with the right leg.
Repeat, starting with the right leg stepping over the chair or bench, following with the left leg.
Repeat in a continuous motion for a timed period
To advance, hold arms above the head throughout the exercise with or without load i.e. medicine ball, core ball, or light dumbbell.

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Posted by Dallas Personal Trainer at 10:12 AM | TrackBack (0)

October 3, 2006
Easy Home Exercises: Wall March/Run
Easy Home Exercises, Wall March & Run. This exercise is a safe and effective way to increase your heart rate without putting heavy pressure on your knees. To perform this exercise correctly,

Stand 4 feet away from the wall, leaning forward, placing your hands on the wall
Start by bringing one knee to 90 degrees. Then lowering that same leg, while at the same time, bringing the other leg up to 90 degrees. Repeat, each time, while trying to pick up speed.
Make sure to stay on your toes, and land softly throughout the exercise.

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September 26, 2006
Easy Home Exercises: Jump Squats
Easy Home Exercises, Jump Squats. This is an advanced exercise, great for toning, strengthening, and conditioning the legs by adding plyometrics. To perform this exercise correctly,

Start with feet shoulder width apart, toes pointing slightly angled out
Make sure hips, knees and toes are aligned correctly throughout the range of motion
Hands are placed behind the head to make sure that the chest is up and shoulders are back throughout the range of motion
As you lower your center of gravity, the glutes push back as if you were sitting down, bending at the hips and knees in a 90-degree angle
Make sure the knees do not pass over the toes, and stay on your heels
Explode off your heels and jump towards the ceiling, landing softly back into the squatting position
Make sure to land softly by absorbing the pressure in your muscles and not your knees
Repeat for 12-15 reps

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September 13, 2006
Easy Home Exercise: Chair Dips
Chair Dips. This exercise targets the muscles in the back of the arm, or the triceps.

To perform this exercise correctly,

Start by putting the back of a chair against a wall
Place hands firmly on the edge of the seat, so that knuckles are pointing forward
Place the legs out in front, in a 90 degree position, making sure that your feet are pointing forward, toes up
Make sure the shoulders stay down and back, and the elbows stay close to your side
Slowly bend elbows into a 90 degree angle, pause, and return to starting position, putting the pressure on the heel of the hands
If at any time there is any discomfort in the shoulders, reposition and repeat the exercise. If the pain continues, stop the exercise.

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September 7, 2006
Easy Home Exercise: Bodyweight Lunge
Bodyweight Lunge. This exercise is a basic movement that provides great lower body strengthening and conditioning. To perform this exercise correctly,

Start with one leg out in front, making sure the knee does not pass the toes
Place the other leg behind you on its toes
Make sure that feet are pointing forward throughout the range of motion
Placing the hands on the hips, begin the motion by bending the back knee straight down, into a 90 degree angle. The front leg should follow, by also bending into a 90 degree angle. Never let the back knee touch the ground.
Hold this position for 2 seconds, and straighten legs, leaving feet in their position.
Repeat for 10 to 15 reps, and then switch legs.

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September 5, 2006
Easy Home Exercise: The Core Ball Exchange
The Core Ball Exchange. This exercise is an advanced way to train the abdominals by adding a fun twist to it. To perform this exercise correctly,

Start by lying on the ground with arms on the floor, extended over your head, holding on to the core ball
Make sure that legs are extended out
Start by sitting up, while bringing the ball towards your legs, as your legs are moving toward the ball
At this time, the body should be in a V position
Exchange the ball in between your feet and return to starting position except the ball is in between the feet
Make sure that the legs, arms, and ball do not touch the ground throughout the exercise
Repeat the motion, this time exchanging the ball back to your hands

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August 31, 2006
Easy Home Exercises: Chair Dips
Chair Dips . This exercise targets the muscles in the back of the arm, or the triceps.
To perform this exercise correctly,

Start by putting the back of a chair against a wall
Place hands firmly on the edge of the seat, so that knuckles are pointing forward
Place the legs out in front, in a 90 degree position, making sure that your feet are pointing forward, toes up
Make sure the shoulders stay down and back, and the elbows stay close to your side
Slowly bend elbows into a 90 degree angle, pause, and return to starting position, putting the pressure on the heel of the hands
If at any time there is any discomfort in the shoulders, reposition and repeat the exercise. If the pain continues, stop the exercise.

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Posted by Dallas Personal Trainer at 11:15 AM | TrackBack (0)

August 29, 2006
Easy Home Exercises: Sports Cord Reverse Chop
Sports Cord Reverse Chop. This exercise works great on the entire body. Its main focus is the trunk and shoulders, and provides rotation, which is necessary for your everyday lifestyle. To perform this exercise correctly,

Start by attaching the cord to a door or pole, or have someone hold the cord
Make sure the cord is positioned as close to the ground as possible
In a slight squat position, hold on to the cord handle with both hands out in front and arms straight
Make sure that knees are slightly bent, hips back, so that the knees are not over the toes
Start by pulling the cord diagonal towards the ceiling, and rotating the trunk, while pivoting the opposite foot
In other words, if you are pulling the cord and rotating to the left side, the left foot stays stable and the right foot pivots to the left side
Make sure the head follows with the arms, while keeping your stomach tight throughout the range of motion
Return to starting position and repeat to the opposite side

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Posted by Dallas Personal Trainer at 10:34 AM | TrackBack (0)

August 24, 2006
Easy Home Exercise: Stability Ball Wall Squats
Stability Ball Wall Squats. This is a great alternative exercise to work the lower body without putting heavy resistance on your spine, hips, and knees. This exercise works all the major muscles in your legs. To perform this exercise correctly,

Start by putting the stability ball against the wall
Place the ball even with the arch in the lower back, and lean against ball. Make sure that the ball is not on the mid back.
Place feet about a foot away from the ball, shoulder width apart
Make sure that hips, knees, and toes are aligned
Place hands on hips
Slowly bend the knees and push the hips back, as if you were sitting down in a chair
Make sure to put the pressure on the heels
Come down to where the knees are in a 90 degree angle, pause, and return slowly to starting position

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August 22, 2006
Easy Home Exercise: Stability Ball Knee Tucks
Stability Ball Knee Tucks is a great exercise to strengthen the entire core region. It also involves the upper body. To perform this exercise correctly,

Start in a pushup position, with the ball underneath your shins. Remember to keep the body straight and keep the core tight.
To begin the motion, bring your knees toward your chest while keeping the ball under your shins. Arms should stay straight. As you bring your knees in, your butt pushes up to the ceiling. Pause and contract the abdominals and return to starting position. Repeat for 12 to 15 reps.
Make sure you breathe throughout the entire range of motion
You can progress to moving the ball down to your toes and then bringing the knees in to the chest.

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Posted by Dallas Personal Trainer at 12:58 PM | TrackBack (0)

August 14, 2006
Easy Home Exercise: Core Ball Abdominal Crunch
This exercise is great for strengthening the abdominals. By using the core ball, it adds resistance to your basic crunch. The core ball is similar to a medicine ball or weighted ball, except it has handles on either side of the ball for functional uses. To perform this exercise correctly:

Start by laying on the ground, legs bent, and feet flat on the floor, holding the core ball with your arms extended in the air above the chest.
Begin the motion by keeping your chin up to the ceiling and lifting your shoulder blades off the floor, contracting the abdominals. Keep your arms straight and the ball directly above the chest, aiming the ball to the ceiling and not toward your knees.
If at any time your neck begins to hurt, discontinue with the core ball and put hands behind your neck. Do not tug on your neck. Your hands are there merely for support.

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Posted by Dallas Personal Trainer at 9:18 AM | TrackBack (0)

August 3, 2006
Easy Home Exercise: Core Ball Russian Twist
Core Ball Russian Twist. This exercise is great to strengthen the abdominals, obliques, and lower back muscles. It plays an important role in helping us maintain good posture, with a functional twist. To perform this exercise correctly,

Start out sitting on the floor, knees bent, and feet flat on the floor.
Hold the core ball at chest level, elbows out and shoulders down. The core ball is similar to a medicine ball or weighted ball, except it has handles on either side of the ball for functional uses.
Make sure the chest is up and back is straight.
Begin by rotating to one side and then directly to the other. Do not stop in the center.
Make sure that you rotate at the trunk, keeping the ball in front of the chest at all times.
Rotate slow and continuously.
If at any time the lower back begins to hurt, stop and readjust the position, keeping your chest out.

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August 1, 2006
Easy Home Exercise: Core Ball Trunk Rotation
Core Ball Trunk Rotation. This exercise is great to strengthen the abdominals, obliques, lower back, and shoulders. It plays a role in strengthening the muscles needed for your everyday lifestyle. To perform this exercise correctly:

Hold the core ball straight out in front of you, arms parallel to the floor. The core ball is similar to a medicine ball weighted ball, except it has handles on either side of the ball for functional uses.
Start in an upright position, arms out straight in front of the chest, holding the ball in hands. With your arms extended out do not lock elbows holding the ball, rotate the upper body from one side to the other in a slow and continuous motion, keeping the head looking forward throughout the range of motion.
Make sure your knees are slightly bent, toes are pointing straight and lower body does not move throughout the range of motion
Rotate as far as the upper body allows, but make sure to keep control of the resistance as you return to the starting position
This exercise is also a great workout for the shoulders. However make sure you keep the shoulders down throughout the exercise.

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July 26, 2006
Easy Home Exercise: Core Ball Overhead Squats
Core Ball Overhead Squats. This exercise uses over 240 muscles. When performed correctly throughout the kinetic chain, it is one of the best exercises for the lower body. By adding the core ball, this exercise becomes a functional exercise, involving the arms and shoulders. The core ball is similar to a medicine ball which is a weighted ball, except it has handles on either side of the ball for functional uses. To perform this exercise correctly,

Start with feet shoulder width apart, toes pointing slightly angled out
Make sure hips, knees and toes are aligned correctly throughout the range of motion
Hands are placed above the head, arms straight, holding on to core ball. Make sure that the chest is up and shoulders are down throughout the range of motion
As you lower your center of gravity, the glutes push back (as if you were sitting down), bending at the hips and knees
Make sure the knees don’t pass over the toes, and stay on your heels
Also make sure that you don’t lean too forward, which can cause strain on the lower back
Remember to keep the core tight throughout the range of motion
Beginners may want to start out without resistance and progress to this exercises

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July 21, 2006
Easy Home Exercise: Core Ball Push Up
Core Ball Push Up. This in not only a great upper body exercise, but when performed correctly, is a great core exercise. The core ball is similar to a medicine ball or weighted ball, except it has handles on either side of the ball for functional uses. This exercise involves, the chest, back, triceps, shoulders, and core muscles with stability. To perform this exercise correctly,

Holding on to the handles of the core ball, making sure the core ball is right underneath the chest muscles, and not your head
Body straight during movement
Lower the body to where elbows are in 90 degree angle, inhaling on the way down, exhaling on the way up
Make sure to keep the core muscles, glutes, legs as tight as possible, return to starting position
Make sure you do not lock out the elbows

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Posted by Dallas Personal Trainer at 9:23 AM | TrackBack (0)

July 18, 2006
Easy Home Exercise: Sports Cord Squat
Sports Cord Squat. This exercise uses over 240 muscles and is the best exercise to tone the lower body. Primary muscles include the glutes, quadriceps, and hamstrings. Secondary muscles include the calves, lower back, hip abductors, hip adductors, and the core muscles. To perform this exercise correctly,

Start with feet shoulder width apart, toes pointing slightly angled out
Make sure hips, knees and toes are aligned correctly throughout the range of motion, with the cord underneath the middle of the feet
Hands are placed on the shoulders, holding on to the cord. Make sure that the chest is up and shoulders are back throughout the range of motion
As you lower your center of gravity, the glutes push back as if you were sitting down, bending at the hips and knees
Make sure the knees do not pass over the toes, and stay on your heels
Also make sure that you don’t lean too forward, which can cause strain on the lower back
Remember to keep the core tight throughout the range of motion
Beginners should start without any resistance and progress slowly

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July 11, 2006
Easy Home Exercise: Sports Cord Standing Shoulder Press
Easy Home Exercise: Sports Cord Standing Shoulder Press. This exercise is great to tone the shoulders and arms. It is a great way to strengthen the upper body and any overhead lifting. To perform this exercise correctly:

In an upright position, start with feet shoulder width apart, with the cord underneath the feet make sure the cord is under the middle of the foot.
Elbows are bent at 90 degrees, with the back of the arm parallel to the floor
Begin the movement by pressing up to the ceiling, straightening out arms, but not locking the elbows.
Hold for a second and then lower elbows to starting position and repeat
Make sure the back is not arched during movement, and stomach stays tight throughout the range of motion
Also make sure you do not shrug the shoulders when you press. Shoulders stay down throughout the entire exercise.

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July 6, 2006
Easy Home Exercise: Sports Cord Standing Row
Easy Home Exercise: Sports Cord Standing Row. This exercise is great to strengthen the back and arms. The pulling motion will also benefit your everyday functional lifestyle. The primary muscles involved are the mid-traps, latissimus dorsi, and rhomboids. The secondary muscles are the posterior deltoids, and biceps and core. To perform this exercise correctly,

In an upright position, with the cord in front of you, start with feet shoulder width apart with the cord attached around a pole or to a door
Start with the arms straight, parallel to the floor
Begin motion by squeezing shoulder blades together and following with arms pulling back, elbows in to your sides and hold
Make sure to keep the chest out and shoulders down and back throughout the range of motion
Keeping the shoulder blades together, extend the arms back to the starting position
When rowing back, make sure you don’t shrug your shoulders and arms are positioned just below chest

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June 28, 2006
Easy Home Exercise: Push-Up
Easy Home Exercise: Push-Up. This in not only a great upper body exercise, but when performed correctly, is a great core exercise. This exercise involves, the chest, back, triceps, shoulders, and core muscles. To perform this exercise correctly

Hands shoulder width apart, with the shoulders lined up with the wrists.
Body straight during movement
Lower the body to where elbows are in 90 degree angle, inhaling on the way down, exhaling on the way up
Make sure to keep the core muscles, glutes, legs as tight as possible and return to starting position
Make sure you don’t lock out the elbows

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Posted by Dallas Personal Trainer at 11:52 AM | TrackBack (0)

June 19, 2006
Easy Home Exercise: Floor Bridge
This exercise is great to strengthen the core, glutes, hamstrings and lower back. When performed correctly, this exercise can be beneficial to rehab lower back and weak hamstrings, and to tone the glutes. To perform this exercise correctly:

Lying on the back, with legs bent and feet flat on the floor, place feet about hip width apart
Relax the head and shoulders as you lift the hips up and hold for 2 seconds
Make sure to stay on the heels of your feet and squeeze glutes at the top
Slowly lower hips, without touching the ground and repeat
Make sure to keep stomach tight throughout range of motion

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Posted by Dallas Personal Trainer at 9:53 AM | TrackBack (0)

June 12, 2006
Easy Home Exercise: Lateral Plank
This is a great stabilization exercise for the entire body. The primary muscles used are obliques, abdominals, transverse abdominus, and lower back muscles. To perform this exercise correctly:

Laying on your side, start with elbow and forearm on the ground and feet stacked on top of each other
Lifting the body up in a straight line, raise other arm straight towards the ceiling, and turn head up to the ceiling, and hold
Make sure to keep the body aligned and stomach tight
This exercise can be progressed for advanced and regressed for beginners

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Posted by Dallas Personal Trainer at 12:11 PM | TrackBack (0)

June 9, 2006
Easy Home Exercise: Plank
This is a great stabilization exercise for the entire body. The primary muscles used are abdominalsand obliques. To perform this exercise correctly

Start on the stomach side and get on your forearms and toes.
Make sure the body is in a straight line
Make sure that elbows are lined up underneath the shoulders, and head is in line with the body
Make sure to squeeze the glutes pulling the stomach in tight
Normally holding this position for a time 20 seconds up to a minute

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Posted by Dallas Personal Trainer at 5:25 PM | TrackBack (0)

May 31, 2006
EASY HOME EXERCISE: Sports Band Lateral Walks
This exercise is great to tone your hips and glutes and strengthens the muscles that can prevent knee and hip injuries. The sports band is a big rubber band that comes in different resistances, and can be used for multiple exercises. To perform this exercise correctly

Starting in an upright position put the band around the ankles. Place hands on hips.
Place feet wider than shoulder width and take a step sideways keeping the legs straight but not locked.
Bring other foot back to shoulder width stance.
Make sure to keep the toes forward and feet straight
Make sure that your feet do not touch and you keep a wide stance throughout the exercise
This exercise can be performed by taking steps in one direction 25 steps or reps and then taking steps leading with the other leg going sideways

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Posted by Dallas Personal Trainer at 12:10 PM | TrackBack (0)

May 30, 2006
Easy Home Exercise: Prisoner Squats
This exercise uses over 240 muscles without resistance. When performed correctly throughout the kinetic chain, it is one of the best exercises for the lower body. To perform this exercise correctly:

Start with feet shoulder width apart, toes pointing slightly angled out
Make sure hips, knees and toes are aligned correctly throughout the range of motion
Hands are placed behind the head to make sure that the chest is up and shoulders are back throughout the range of motion
As you lower your center of gravity, the glutes push back as if you were sitting down, bending at the hips and knees
Make sure the knees do not pass over the toes, and stay on your heels
Also make sure that you do not lean too forward, which can cause strain on the lower back
Remember to keep the core tight throughout the range of motion

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Posted by Dallas Personal Trainer at 5:16 PM | TrackBack (0)

May 16, 2006
EXERCISE: Sports Cord Core Rotations
This exercise is great to strengthen the abdominals and obliques. It plays a role in strengthening the muscles needed for your everyday lifestyle. To perform this exercise correctly:

Attach the cord around a pole or to a door
Start in an upright position, arms out straight in front of the chest, holding the cord in hands (the resistance of the cord is coming from the side – picture a baseball player swinging a bat)
With your arms extended out (don’t lock elbows) holding the cord, rotate the upper body opposite of the resistance, keeping the head looking forward throughout the range of motion.
Make sure your knees are slightly bent, toes are pointing straight and lower body does not move throughout the range of motion
Rotate as far as the upper body allows, but make sure to keep control of the resistance as you return to the starting position
Make sure the cord has resistance throughout the entire range of motion
Beginners may want to start closer to the pole or door and progress by moving farther out.

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Posted by Dallas Personal Trainer at 10:55 AM | TrackBack (0)

May 5, 2006
Easy Home Exercise: Pushup with Rotation (Close Grip)
Pushup with Rotation (Close Grip): This is a functional exercise that works the chest, shoulders, triceps and core. It also provides great shoulder, core and hip stability. To perform this exercise correctly:

Begin in a pushup position with the legs fully extended and the glutes tight. The hands should be chest level, shoulder width apart, with the elbows in to the side. Make sure to keep the back flat with the stomach drawn in.
Start the movement doing a regular pushup, lowering the body until the elbows are in a 90-degree angle, keeping the elbows in to the sides. Make sure that you don’t arch the back
Push up to starting position and rotate the entire body to the right side, keeping the right arm straight and extending the left arm straight in the air. Make sure to turn the head looking up towards the ceiling. Rotate the feet so that they are on their side, with the left leg behind the right.
Hold for a second and return to starting position and repeat to the left side.
Repeat for 8 -12 total repetitions.

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Posted by Dallas Personal Trainer at 11:21 AM

May 4, 2006
Easy Home Exercise: Stability Ball Pike Ups
Stability Ball Pike Ups: This is an advanced exercise that provides awesome core strength while stretching the lower back and hamstrings. This is also great for strengthening the shoulders. To perform this exercise correctly:

Start out in a pushup position with the feet on the stability ball. Make sure that the hands are at chest level and shoulder width apart throughout the range of motion.
Keeping the head aligned with the spine, lift the hips in the air, keeping the legs straight, and rolling the ball towards the chest. Make sure to keep the arms straight, and the stomach tight.
Hold for a second, and slowly return to starting position. Repeat for 10-15 repetitions.

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Posted by Dallas Personal Trainer at 11:22 AM

May 1, 2006
Easy Home Exercise: Single-leg Inverted Hamstring Stretch
Single-leg Inverted Hamstring Stretch: This exercise is great for lengthening the hamstrings and strengthening the glutes and hip, while creating balance. This exercise can be performed as a warm-up or as an exercise in your circuit routine. To perform this exercise correctly:

Start in an upright position, with the arms out at a “T”. Make sure the stomach is tight and chest is up.
Slowly raise the right leg off the floor, while at the same time letting the upper body fall forward. Make sure the back stays straight and head is in line with the body. The right leg should be straight and glutes tight. Make sure that the left leg stays straight, knee soft, balancing on the 2nd and 3rd toe.
Continue to raise leg until it is parallel to the floor. The upper body should also be parallel to the floor, arms still out at a T. Hold for 2 seconds.
Slowly return to starting position and repeat for 6-12 repetitions and switch legs.

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Posted by Dallas Personal Trainer at 11:24 AM

April 28, 2006
Easy Home Exercises: Sports Cord Forward Step Chest Press
Sports Cord Forward Step Chest Press: This functional exercise is great for increasing strength in the upper body, while working on pelvic-hip stability. To perform this exercise correctly:

Start by tying the sports cord around a pole or a stable object. In an upright position, hold on to the handles, with the cord behind you.
Arms should be parallel to the floor, elbows in a 90-degree angle.
Begin by stepping forward with the right leg, keeping it slightly bent, and tightening the left glute muscle.
Press forward with both arms until they are straight but not locked out. Make sure that the shoulders are down and chest is up.
Return to starting position, with the body upright and the elbows in a 90 degree angle.
Repeat with the left leg. Continue in this pattern for a total of 20-24 repetitions.
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Posted by Dallas Personal Trainer at 11:27 AM

April 26, 2006
Easy Home Exercise: Sports Cord Archer Pulls
Sports Cord Archer Pulls: This exercise provides flexibility in the spine while strengthen the upper back muscles. Its also targets the lower body with balance and stability. To perform this exercise correctly:

Start by tying the sports cord around a pole or a stable object. In an upright position, hold on to the handles, with the cord in front of you.
Keeping the arms straight, start the movement by keeping the stomach tight, taking a step back with the right leg. Make sure that you are stable. Pull the cord with the right arm, keeping the left arm straight. Rotate the head to the right. The elbow should be up and bent, as if you were pulling on a bow and arrow.
Hold for a second. Slowly return to starting position and repeat with the left side.
Continue in this pattern for a total number of 20-24 repetitions.

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Posted by Dallas Personal Trainer at 11:30 AM

April 25, 2006
Easy Home Exercise: Core Ball Pivot Rotations
Core Ball Pivot Rotations: This exercise works on strengthening the core muscles while working on hip/pelvis balance. To perform this exercise correctly:

Start in an upright position, feet shoulder width apart, holding the core ball out in front, arms straight, but not locked.
Begin the movement by rotating the torso to the right, arms following, but keeping straight. Pivot the left foot so that the toes are facing the right side. The right leg should not move and the knee should be slightly bent and stable.
Quickly return to starting position and repeat to the left side.
Continue this pattern in a quick, but controlled manner for a total of 20-24 repetitions.

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Posted by Dallas Personal Trainer at 11:31 AM

April 21, 2006
Easy Home Exercise: Core Ball Single-Leg V-up
Core Ball Single-Leg V-up: This exercise strengthens the abdominals and hip flexors while stretching the hamstrings and lower back. To perform this exercise correctly:

Begin by lying on your back with the left leg bent, foot on the floor, and the right leg straight. The arms should be straight on the floor, holding on to the core ball.
Begin the movement by lifting the arms up towards the ceiling, shoulders coming off the ground, chin pointing toward the ceiling. At the same time, lift the right leg up towards the hands, as you are crunching.
Return to starting position and repeat for 10-15 repetitions and switch legs. This exercise works great while following a tempo of 2 seconds up, 1 second hold, and 3 seconds down (2-1-3).

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Posted by Dallas Personal Trainer at 11:19 AM

April 12, 2006
Easy Home Exercise: Bodyweight Lunge to Balance
Bodyweight Lunge to Balance: This exercise is great to strengthen the glutes and hamstrings, while lengthening the hip flexors and quadriceps. It also provides great lower body stability. To perform this exercise correctly:

Start in a standing position with the hands on the hips.
Begin the movement by stepping forward into a lunge
Make sure that feet are pointing forward throughout the range of motion and the knee does not pass the toes.
Allow the back knee to bend straight down, into a 90-degree angle. The front leg should follow, by also bending into a 90-degree angle. Never let the back knee touch the ground.
Hold this position for 2 seconds, push off with the front leg, bringing the knee up to a 90-degree angle and hold for a second.
Repeat for 10-15 reps, and then switch legs.

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Posted by Dallas Personal Trainer at 11:16 AM

April 11, 2006
Easy Home Exercise: Sports cord Prone Lat Rows
Sports cord Prone Lat Rows (Using the stability ball): This exercise provides strength in the upper back muscles while working on core stability. This is also a great posture correction exercise. To perform this exercise correctly:

Begin by placing the ball under the stomach and tying the sports cord to a pole/door, or a stable object. Make sure that the legs stay straight and glutes tight, and head is down, aligned with the spine.
Facing the stable object, hold the handles, and keep the arms straight.
Start the motion by rowing, pulling the elbows into the side of the body. Make sure to squeeze the shoulder blades together while keeping the head aligned and glutes tight.
Hold this position for a second and slowly return to starting position with a 3 second count.
Repeat for 12-20 repetitions.

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Posted by Dallas Personal Trainer at 11:28 AM

April 3, 2006
Home Exercise Tip: Stability Ball Circle Crunches
Stability Ball Circle Crunches: This exercise is great to strengthen the entire abdominal area. To perform this exercise correctly:

Start by laying on the ball, lower back pressed against the ball, legs bent, and feet flat on the floor. Keep hands behind the neck.
Begin the motion by keeping your chin up to the ceiling and lifting your shoulder blades off the ball, contracting the abdominals. “Drawing” a circle by rotating the torso in a circular motion. One circle equals one repetition.
Recommended number of repetitions: 8-15 clockwise, and 8-15 counter-clockwise.

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Posted by Dallas Personal Trainer at 3:56 PM

March 31, 2006
Home Exercise Tip: Stability Ball Prone Cobras
Stability Ball Prone Cobras: This exercise is great to strengthen the weak muscles in the entire back region, while working on core stabilization. To perform this exercise correctly:

Lay on the ball with the ball on the bellybutton. Legs should be straight and feet pointed down. Keep the abdominals tight while keeping the head aligned with the feet, do not slouch.
Extend the arms in front of the body, with palms pointing in.
Squeeze the glutes, while bringing the arms out to the side of the body, while contracting the shoulder blades back and down the palms should be facing up towards the ceiling. Lift the chest off the ball while keeping the back and neck in straight and proper alignment.
Hold this position and return slowly to starting position. Recommended number of repetitions: 10 to 15 with a tempo of 3 seconds up, 2 second hold, and 3 seconds down.

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Posted by Dallas Personal Trainer at 3:57 PM

March 28, 2006
Home Exercise Tip: Sports Cord Harness Forward Lunge
Sports Cord Harness Forward Lunge: This is an advanced way to train the lower body while adding a big demand in hip stability and core activation. This exercise requires one person to hold the sports cord by the handles. To perform this exercise correctly:

Start with the sports cord around the waist, the other person holding on to the handles, standing behind the person lunging. Stand upright and place the hands on the hips.
Draw in the stomach and begin the movement by stepping forward placing one leg out in front making sure the knee does not pass the toes. Make sure that feet are pointing forward throughout the range of motion.
Bend the back knee straight down, into a 90-degree angle. The front leg should follow, by also bending into a 90-degree angle. Never let the back knee touch the ground.
Hold this position for a second, and return to standing position while maintaining core stabilization.
Repeat for 10 to 15 reps and then switch legs.
You can also alternate the legs for recommended 10 to 15 reps per leg.

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Posted by Dallas Personal Trainer at 3:59 PM

March 27, 2006
Home Exercise Tip: Standing Balance Calf Raises
Standing Balance Calf Raises: This is a great exercise to strengthen and tone the calf muscles while working on stability. To perform this exercise correctly:

Start in a standing upright position, hands on the hips, drawing in the abdominals.
Raise up on the toes, focus on balancing on the 2nd and 3rd toe. Hold for a count of 2 seconds.
Slowly return to starting position without letting the heels touch the ground or resting.
Recommended number or repetitions: 10 to 15 with a tempo of 3 seconds up, 2 second hold, and 3 seconds down.

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Posted by Dallas Personal Trainer at 4:01 PM

March 23, 2006
Home Exercise Tip: Sports Cord Single-Leg Scaption
Sports Cord Single-Leg Scaption: This exercise focuses on the shoulder area, eliminating shoulder pain/discomfort, strengthening the rotator cuff and working on balance. To perform this exercise correctly:

Place the sports cord under the right foot with the foot pointing straight ahead, and the knee slightly bent maintain a stable position over the 2nd and 3rd toe. Keep the stomach tight and arms straight at the side of the body.
Holding on to the cord, raise both arms up thumbs up in a V shape, until arms are at eye level.
Keep the shoulder blades retracted and depresses throughout the range of motion. Do not allow the back to arch.
Hold that position at eye level and return arms back to the side of the body. Continue for a number of repetitions and switch legs.
Recommended number of reps is between 6 and 10 each leg, with a tempo of 3 seconds up, hold for 2 seconds, and 3 seconds down.

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Posted by Dallas Personal Trainer at 3:51 PM

March 21, 2006
Home Exercise Tip: Sports Cord Partner Circles
Sports Cord Partner Circles: This exercise provides awesome core strength with a fun circular twist. Two people are required for this exercise. To perform this exercise correctly:

Begin with one person holding one handle of the sports cord and the other person holding the other handle of the cord. Each person is facing sideways in the same direction with some distance between the two to allow for tension in the cord. Make sure both hands are clasped around the handle.
Both persons start the movement together by drawing a large circle. Each person “draws” in opposite directions.
Repeat for a number of repetitions and then switch directions.
Both people switch positions and repeat steps 2 and 3.

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Posted by Dallas Personal Trainer at 1:31 PM

March 16, 2006
Easy Home Exercise Tip: Four Square Squat Jumps
Four Square Squat Jumps: This is a great exercise to build explosiveness, explosive power in the hips, while toning the legs. This exercise will increase the heart rate dramatically. To perform this exercise correctly:

Begin by laying out two sports cords perpendicular to each other to create 4 squares.
Stand in one of the squares with perfect posture (shoulders back, stomach tight, hands behind the head) and feet just outside the hips and toes are aligned with the knees. Start out standing in the bottom left square.
Squat down until the thighs are parallel to the ground (keeping the stomach tight) jump forward to the square in front, exploding from the hips, glutes and quadriceps. Make sure to extend the ankles knees and hips in a straight line.
Repeat the motion by jumping to the side to the square to the right, and then back to the square behind you. Finally, jump to the side to the square on the left.
Repeat for a number of repetitions, OR, switch directions for a number of repetitions. You can be as creative as you want on the square patterns.
Key points: Squeeze the glutes at the top of the movement and then again with the legs bent in the squat position.

This home exercise tip brought to you by the Personal Trainers from Fitness Trainers To Go.

Posted by Dallas Personal Trainer at 9:59 AM

March 14, 2006
Easy Home Exercise Tip: Single-Arm Staggered Stance Sports Cord Pull with Rotation
Single-Arm Staggered Stance Sports Cord Pull with Rotation: This is a great upper body exercise that develops core strength and power while working on the back. To perform this exercise correctly:

Start by tying one end of the sports cord around a pole or to a doorway.
Holding on to the other end of the handle, position the legs in a staggered stance (one foot in front of the other – maintain hip stability). Make sure the cord is in front of you, in line with the arm that’s pulling. Also, if you are pulling with the right arm, the right leg should be behind you. The other hand should be straight out in front, parallel to the floor.
Begin the movement by rotating the trunk only, without moving the hips, while pulling the cord until your arm is back, past the chest, keeping it parallel to the floor. At the same time, push the opposite arm forward as if it was pushing the cord.
Return to starting position and repeat for a number of repetitions and switch arms.
Key points: Keep the core tight throughout the entire range of motion. Always keep the head facing forward, and don’t shrug the neck or shoulders.

This home exercise tip brought to you by the Personal Trainers from Fitness Trainers To Go.

Posted by Dallas Personal Trainer at 9:57 AM

March 13, 2006
Easy Home Exercise Tip: Single-Arm Staggered Stance Sports Cord Push with Rotation
Single-Arm Staggered Stance Sports Cord Push with Rotation: This is a great upper body exercise that develops core strength and power. To perform this exercise correctly:

Start by tying one end of the sports cord around a pole or to a doorway.
Holding on to the other end of the handle, position the legs in a staggered stance (one foot in front of the other – maintain hip stability). Make sure the cord is behind you, in line with the arm that’s pushing. Also, if you are pushing with the right arm, the right leg should be behind you. The other hand should be straight out in front, parallel to the floor.
Begin the movement by rotating the trunk only, without moving the hips, while pushing the cord until your arm is straight. At the same time, pull the opposite arm back as if it was pulling on a cord.
Return to starting position and repeat for a number of repetitions and switch arms.
Key points: Keep the core tight throughout the entire range of motion. Always keep the head facing forward, and don’t shrug the neck or shoulders.

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Posted by Dallas Personal Trainer at 9:56 AM

March 10, 2006
Easy Home Exercise: Sports Cord Squat to Press
Sports Cord Squat to Press: This is a great multi-task exercise that focuses on strengthening and developing power throughout the entire body. To perform this exercise correctly:

Stand on the middle of the sports cord holding on to each of the handles at shoulder height, with the elbows resting on the ribs. Make sure the palms are facing each other.
Start the movement with the hips (quadriceps, glutes, and core) squatting back and down until the top of the thighs are parallel to the floor. Explode out of the hips using the quads, driving the arms straight up in air, over the head (press).
At this position, the legs and arms should be straight, but not locked out.
Slowly lower the body back to the starting position (squat) and repeat for a number of repetitions.
Key points: Make sure to drive off through the heels when squatting, and never lean too far forward, which can cause back problems.

This home exercise tip brought to you by the Personal Trainers from Fitness Trainers To Go.

Posted by Dallas Personal Trainer at 9:54 AM

March 6, 2006
Easy Home Exercise: Stability Ball Quadriplex
Stability Ball Quadriplex: This is an alternative to the floor quadriplex. This exercise it to develop back, stability and strength while working on the cross pattern from the shoulder to the opposite glute improving on muscle recruitment patterns. To perform this exercise correctly:

Begin with the ball underneath the pelvis, hands and feet on the floor
Begin the motion by tightening the abdominal muscles as you lift your right arm and your left leg. Make sure that the arm and leg stay straight and aligned with the spine. Hold this position for a count of 2-4 seconds, engaging the glutes and the core muscles.
Slowly return to starting position and repeat with the left arm and right leg.
Repeat for 10-24 total reps.
Remember, this is a great exercise for developing the glute muscles while focusing on core training.

This home exercise tip brought to you by the Personal Trainers from Fitness Trainers To Go.

Posted by Dallas Personal Trainer at 9:52 AM

March 1, 2006
Easy Home Exercise: Inchworms
Inchworms: This is a great exercise to stretch out the hamstrings and calves while increasing flexibility in the hips and spine. This exercise is recommended before beginning a workout routine or in between exercises. To perform this exercise correctly:

Start out with the feet shoulder width apart. Place the hands on the floor in front of you, as in a pushup position. Keep the body straight and stomach tight.
Begin by walking the feet in towards the hands. Keep the legs straight and feet flat on the floor, as much as possible. Perform this movement slowly and controlled.
Walk the feet in as close as possible to the hands, until you can’t go any further. Walk the hands out again, in a pushup position, and repeat. Continue for 4-6 inchworms.
Each time the exercise is performed, try to increase the flexibility so that the feet come closer to the hands each time.

This home exercise tip brought to you by the Personal Trainers from Fitness Trainers To Go.

Posted by Dallas Personal Trainer at 10:15 AM

February 28, 2006
Easy Home Exercise: Stability Ball Hip Crossovers
Stability Ball Hip Crossovers: This is a great movement to strengthen the core muscles while increasing flexibility in the hips and spine. To perform this exercise correctly:

Begin by lying on the ground, with the arms extended out in a T position.
Place the stability ball under the legs, at the back of the knees and hamstrings. The legs should now be in a 90-degree angle with the feet on the ball.
Begin by slightly lifting the ball of the ground with the legs and rotating the knees to the right side. Hold this position for a second and return to the center. Rotate the knees to the left side, hold for a second. Return to center. Continue for a number of repetitions.
Make sure to use the core muscles to pull the ball from one side to the other.

This home exercise tip brought to you by the Personal Trainers from Fitness Trainers To Go.

Posted by Dallas Personal Trainer at 10:14 AM

February 27, 2006
Easy Home Exercise: Stability Ball Hip Crossovers
Stability Ball Hip Crossovers: This is a great movement to strengthen the core muscles while increasing flexibility in the hips and spine. To perform this exercise correctly:

Begin by lying on the ground, with the arms extended out in a T position.
Place the stability ball under the legs, at the back of the knees and hamstrings. The legs should now be in a 90-degree angle with the feet on the ball.
Begin by slightly lifting the ball of the ground with the legs and rotating the knees to the right side. Hold this position for a second and return to the center. Rotate the knees to the left side, hold for a second. Return to center. Continue for a number of repetitions.
Make sure to use the core muscles to pull the ball from one side to the other.

This home exercise tip brought to you by the Personal Trainers from Fitness Trainers To Go.

Posted by Dallas Personal Trainer at 10:14 AM

February 23, 2006
Easy Home Exercise: Stability Ball Push-ups
Stability Ball Push-ups: This is an advanced progression to the traditional pushup, which requires more shoulder stability and overall core strength and stability. To perform this exercise correctly:

Begin by placing the hands on the outer portion of the ball in a pushup position, fingers pointed out. Beginners may want to begin with the feet shoulder width apart.
Keep the arms straight across the chest, keeping the body straight from the head to the toes. Remember to keep the core tight throughout the entire range of motion.
Begin the motion by lowering the body towards the ball by bending the elbows. Do not let the chest touch the ball. Hold this position for a second. Return to starting position by pushing off with the chest, straightening the arms.
Remember to keep the entire body straight throughout the range of motion.

This home exercise tip brought to you by the Personal Trainers from Fitness Trainers To Go.
Posted by Dallas Personal Trainer at 10:12 AM

February 22, 2006
Easy Home Exercise: Step-out Lateral Lunge
Step-out Lateral Lunge: This is a progression to the traditional forward lunge and great in providing lateral movement. To perform this exercise correctly:

Begin in an upright stance with hands in front in prayer position.
Step out to the side with the right leg about double shoulder width apart. Make sure both feet are pointing straight forward and the feet stay flat on the floor throughout the entire range of motion.
Keeping the left leg straight, and lunging with the right leg, allow the hips to push back, as if sitting down. Make sure to keep the upper body squared and centered.
At this position, the right knee should be bent. Hold this position and return to starting upright position, by pushing off on the right foot.
Repeat the motion with the right leg for a number of repetitions and switch to the left leg.
Make sure the knee of the bent leg stays behind the toes at all times. If at any time, there is any pain in the hips or knees discontinue.

This home exercise tip brought to you by the Personal Trainers from Fitness Trainers To Go.

Posted by Dallas Personal Trainer at 10:10 AM

February 17, 2006
Home Exercise Tip: Lateral Planks with Hip Lifts
Lateral Planks with Hip Lifts: This is a great progression to the lateral plank, which provides more hip and core strength and flexibility throughout the hip-lumbar region. To perform this exercise correctly:

Lying on your side, start with elbow and forearm on the ground and feet stacked on top of each other.
Lifting the body up in a straight line, raise other arm straight towards the ceiling, and turn head up to the ceiling, and hold.
Make sure to keep the body aligned and stomach tight.
While holding this position, drop the hips to the ground, without touching the ground. Slowly return to starting position and repeat for a number of repetitions.
Repeat to the other side.

This home exercise tip brought to you by the Personal Trainers from Fitness Trainers To Go.

Posted by Dallas Personal Trainer at 9:46 AM

February 15, 2006
Home Exercise Tip: Sports Cord Pullover Stability Ball Crunch
Sports Cord Pullover Stability Ball Crunch: This exercise is a great progression to the traditional crunch on the stability ball. This exercise adds more resistance through the abdominals and upper body. Make sure you have mastered the traditional crunches on the stability ball without neck or lower back pain before you begin this exercise. To perform this exercise correctly:

Tie the sports cord around the bottom of a sturdy object, such as a pole or door.
Sit on the stability ball and roll out to where the ball is under the lower back. Feet should be pointing straight and legs are shoulder width apart.
Grab onto the handles of the sports cord. Make sure that there is tension at the starting position. If not, roll out further away from the door or pole.
With the arms straight and chin pointed up to the ceiling, crunch while pulling the cord all the way through, until the arms are close to the thighs. Arms should still be straight. The chin should always be pointed up throughout the entire range of motion.
Keeping the arms straight, return slowly to starting position, making sure there is tension in the abdominals throughout the entire exercise.
Perform for a number of repetitions. Recommended 12-15.

This home exercise tip brought to you by the Personal Trainers from Fitness Trainers To Go.
Posted by Dallas Personal Trainer at 9:44 AM

February 13, 2006
Home Exercise Tip: Sports Cord Figure 8
Sports Cord Figure 8: This exercise is great for increasing core strength and adds reactive and proprioceptive training. This is excellent for rehabbing weak core muscles. To perform this exercise correctly:

Begin by tying the sports cord around a pole or the door. While performing this exercise, you should be holding on to both handles of the sports cord.
Standing with the cord directly to the right of the body, stand with the arms straight out in front of the body, legs slightly bent. To increase resistance, move further away from the object that the cord is tied to.
Begin the movement by drawing an 8 in the air, in front of the body, while holding on to the cord. Continue this for a number of repetitions.
Repeat with the cord directly to the left of the body. Continue the same pattern for a number or repetitions.
Make sure to keep the core (stomach) tight throughout the range of motion.

This home exercise tip brought to you by the Personal Trainers from Fitness Trainers To Go.
Posted by Dallas Personal Trainer at 9:42 AM

February 8, 2006
Home Exercise Tip: Sports Cord Alternating Punches
Sports Cord Alternating Punches (Staggered Stance): This is a great conditioning and toning exercise for the arms, shoulders, back, and torso. It also a great alternative exercise for cardio. To perform this exercise correctly:

Start by tying the sports cord through the door or around a firm object, such as a pole. Make sure that the cord is at chest level.
The feet should be in a staggered position (one leg in front of the other) to create more instability to work on balance. This position is also known as a fighter’s position.
Begin by holding the handles of the cord in the hands at chin level. Start with the left leg in front and the right leg in back.
Start the motion by punching with the right arm while rotating the torso. Do not hyperextend the elbow. Bring the arm back to starting position and repeat with the left arm.
Continue this pattern for a number of repetitions or a timed period.
Repeat, bringing the right leg in front and the left leg back. Continue this pattern for a number of repetitions or a timed period.

This home exercise tip brought to you by the Personal Trainers from Fitness Trainers To Go.

Posted by Dallas Personal Trainer at 9:35 AM

February 7, 2006
Home Exercise Tip: Sports Cord Single-Leg Alternating Pull
Sports Cord Single-Leg Alternating Pull: This is an advanced exercise that will challenge the most advanced athlete. It’s a great exercise to improve on hip and lower body stability. To perform this exercise correctly:

Attach the sports cord around a pole or to a door.
Standing upright on one leg, keeping the knee slightly bent. Begin the movement by pulling the cord with the right arm in a rowing motion, while at the same time, keeping the left arm straight.
Rapidly switch positions by rowing with the left arm while keeping the right arm straight.
Continue for a number of repetitions, or a timed period.
Switch legs and repeat.
Beginners start the movement slow, and progress to a faster pace.

This home exercise tip brought to you by the Personal Trainers from Fitness Trainers To Go.

Posted by Dallas Personal Trainer at 1:29 PM

February 6, 2006
Home Exercise Tip: Multi-Plane Sports Cord Harness Squats
Multi-Plane Sports Cord Harness Squats: This is an excellent exercise to improve balance and functional strength in multiple planes and angles. It is also great for the weekend warrior and everyday activities. To perform this exercise correctly:

Begin by putting the sports cord around the torso. It is highly recommended that someone hold the other end of the sports cord at the bottom.
The first movement will be facing the person holding the cord. Place the hands behind the head and squat: see Prisoner Squats for correct form.
Repeat for a number of repetitions.
For the second movement, face the opposite direction of the person holding the sports cord. The person holding the cord might have to hold the cord straight out to the side. Place the hands behind the head and squat. Repeat for a number of repetitions.
For the third movement, face sideways: with the person holding the cord to the side of you. Place hands behind the head and squat. Repeat for a number of repetitions and switch directions.

This home exercise tip brought to you by the Personal Trainers from Fitness Trainers To Go.
Posted by Dallas Personal Trainer at 1:27 PM

January 31, 2006
Easy Home Exercise Tip: Sports Cord Lateral Raise with Front Raise
Sports Cord Lateral Raise with Front Raise: This is a great shoulder exercise that works on the front and medial deltoid of the shoulders. To perform this exercise correctly:

Start in a standing position with the middle of the cord under one or both feet.
Keeping arms straight, but not locked, raise the left arm out to the side and the right arm directly in front. Make sure that the wrists stay in line with the arm and the elbows do not lock. Also make sure that you don’t shrug the shoulders while performing the movement.
Hold that position for 2 seconds and slowly lower to starting position.
Next, raise the right arm out the side and the left arm directly in front of the body. Hold for 2 seconds.
Continue alternating arms as above. Repeat for 20-24 repetitions.

This exercise brought to you by the personal trainers from Fitness Trainers To Go.

Posted by Dallas Personal Trainer at 5:07 AM

January 26, 2006
Home Exercise Tips: Sports Cord Harness Side Shuffle
Sports Cord Harness Side Shuffle: This is an excellent exercise to train the body in a lateral direction. This movement is not only good for sports and conditioning, but for everyday uses, such as getting in and out of the car. To perform this exercise correctly:

Begin by putting the sports cord around the torso. It is highly recommended that someone hold the other end of the sports cord.
Allow a bit of room for the side-to-side motion. The person holding the other end of the cord will be standing to the side.
Start taking steps to the side until you cannot step out any further. SLOWLY return to the starting point by taking steps to the side.
Repeat for a number of repetitions or a timed period and then switch to the other side by facing the opposite direction.

This home exercise tip brought to you by the Personal Trainers from Fitness Trainers To Go.
Posted by Dallas Personal Trainer at 1:13 PM

January 25, 2006
Home Exercise Tips: Sports Cord Harness Marching in Place
Sports Cord Harness Marching in Place: This exercise is the next progression to the Forward & Backward Walking. This exercise is excellent for improving speed and acceleration, especially if the person is involved in a particular sport. This is also a great conditioning exercise. To perform this exercise correctly:

Begin by putting the sports cord around the torsoIt is highly recommended that someone hold the other end of the sports cord.
When marching, allow a bit of room for forward and backward motion. Start marching forward, getting the knees up high, until you cannot push any further.
By marching slower, the demands for balance increases; marching faster increases the amplitude and resistance intensity.
Continue marching for a number of repetitions or for a timed period.

This home exercise tip brought to you by the Personal Trainers from Fitness Trainers To Go.
Posted by Dallas Personal Trainer at 1:12 PM

January 24, 2006
Home Exercise Tips: Sports Cord Harness Forward & Backward Walking
Sports Cord Harness Forward & Backward Walking: Walking is the most functional movement performed everyday. This is a great exercise to improve on someone’s acceleration and deceleration. To perform this exercise correctly:

Begin by putting the sports cord around the torso. It is highly recommended that someone hold the other end of the sports cord.
Start walking forward until you cannot push any further. Allow a bit of room for the forward and backward motion.
Return to starting position by SLOWLY walking backwards and repeat for a number of repetitions or time.

This home exercise tip brought to you by the Personal Trainers from Fitness Trainers To Go.

Posted by Dallas Personal Trainer at 1:09 PM

January 10, 2006
Easy Home Exercise Tip: Scissor Boat Kicks
Scissor Boat Kicks: This is a great core exercise to strengthen the core muscles, while at the same time keeping the heart rate up. To perform this exercise correctly:

Start out sitting on the floor with legs out in front, back straight. Place our arms out straight in a “T” position.
Lift both legs off the floor, while keeping the back straight, pushing the chest up to the ceiling, and arms still in “T” position.
Start kicking legs in a “scissor” motion, continuously, keeping the back straight and arms straight out to the side.
Perform for a timed period or for 30-50 repetitions.

This exercise brought to you by the personal trainers from Fitness Trainers To Go.

Posted by Dallas Personal Trainer at 9:05 AM

January 9, 2006
Easy Home Exercise Tip: Foam Roller Spinal Alignment (Relaxation Exercise)
Foam Roller Spinal Alignment (Relaxation Exercise): This relaxation exercise is performed with a piece of equipment called the foam roller. Using the foam roller is a great way to warm up or cool down the muscles. It uses myofascial release to help “massage” tight muscles. Essentially, it is like giving yourself a massage. The spinal alignment is a great way to relax the entire back. To perform this exercise correctly:

Lay on the foam roller, with it parallel to your spine. The foam roller should be exactly underneath the spine. The head and hips are supported by the foam roller.
Lay with knees bent and feet on the floor, and arms are out to a “T” with palms up to stretch the chest.
Lay there anywhere from 2-5 minutes. Then slowly roll off the foam roller onto the floor, keeping the knees bent, feet on the floor, and arms in a “T”. You will feel your back slowly “sink” down into place.

This exercise brought to you by the personal trainers from Fitness Trainers To Go.

Posted by Dallas Personal Trainer at 5:02 AM

January 6, 2006
Home Exercise Tips: Sports cord standing alternating shoulder press
Sports cord standing alternating shoulder press: This exercise is great to tone the shoulders and arms. It is a great way to strengthen the upper body and any overhead lifting. To perform this exercise correctly:

In an upright position, start with feet shoulder width apart, with the cord underneath the feet (make sure the cord is under the middle of the foot)
Elbows are bent at 90 degrees, with the back of the arm parallel to the floor
Begin the movement by pressing the right arm up to the ceiling, straightening out, but not locking the elbow. The left arm should still be in the 90-degree position.
Hold for a second and then lower elbow to starting position. Repeat movement with the left arm pressing up towards the ceiling, keeping the right arm in the 90-degree position. Make sure the back is not arched during movement, and stomach stays tight throughout the range of motion.
Also make sure you don’t shrug the shoulders when you press. Shoulders stay down throughout the entire exercise.

This exercise brought to you by the personal trainers from Fitness Trainers To Go.

Posted by Dallas Personal Trainer at 8:59 AM

January 3, 2006
Easy Home Exercise: Marching Floor Bridges
Marching Floor Bridges: This exercise is great to strengthen the core, glutes, hamstrings and lower back. When performed correctly, this exercise can be beneficial to rehab lower back and weak hamstrings, and to tone the glutes. To perform this exercise correctly:

Lying on the back, with legs bent and feet flat on the floor, place feet about hip width apart
Relax the head and shoulders. Lift the right leg off the floor so that the knee is pulled in to the chest. Lift the hips up with the weight on the left leg and hold for 2 seconds
Repeat this time with the left knee pulled in towards the chest and the right foot on the floor, lifting the hips up and hold for 2 seconds.
Make sure to stay on the heels of your feet and squeeze glutes at the top
Slowly lower hips, without touching the ground and repeat
Make sure to keep stomach tight throughout range of motion
Perform 16-24 repetitions, alternating legs.

This exercise brought to you by Fitness Trainers To Go.

Posted by Dallas Personal Trainer at 4:16 PM

December 30, 2005
Easy Home Exercise: Single-Leg Floor Bridge
Single-Leg Floor Bridge: This exercise is great to strengthen the core, glutes, hamstrings and lower back. When performed correctly, this exercise can be beneficial to rehab lower back and weak hamstrings, and to tone the glutes. To perform this exercise correctly:

Lying on the back, with legs bent and feet flat on the floor, place feet about hip width apart
Relax the head and shoulders. Lift the right leg off the floor so that it is extended straight out. Lift the hips up with the weight on the left leg and hold for 2 seconds
Make sure to stay on the heels of your foot and squeeze glutes at the top
Slowly lower hips, without touching the ground and repeat
Make sure to keep stomach tight throughout range of motion
Perform 12-15 repetitions, and then repeat with right leg.

This exercise brought to you by the Dallas personal trainers from Fitness Trainers To Go.

Posted by Dallas Personal Trainer at 10:07

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