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Archive for the ‘Exercises’ Category

Here is a side swing exercise using the Rope Xerball that builds strength in the shoulders. Stand with your feet slightly wider than shoulder width apart with your knees partially bent. Bend forward at the hips while holding the rope in both hands downward between your legs.  Swing your extended arms up and away from your body until the ball reaches shoulder height the move your arms downward in a curved motion until the ball swings to the other side. Do this activity for 20-60 seconds.

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Here is an overhead swing exercise using the Rope Xerball that builds strength in the wrists and forearms.  Stand with your feet slightly wider than shoulder width apart with your knees partially bent.  Next, grab the rope with both hands just over and out in front of your forehead. Then, begin to swing your bent arms in a tight circle above your head. Let the ball make 360 degree circles around your head. Perform this for 20-60 seconds. 

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Try this diagonal swing exercise using the Rope Xerball to build upper body strength.  Stand with you knees slightly bent and a little more than shoulder width apart.  With both hands, grab the rope and extend your arms in front of your body over one leg while bending at the waist.  Starting from the waist, swing your extended arms up and across your body over the opposite shoulder. When the ball travels over your shoulder, reverse the movement and swing your extended arms back downward and across your body. Repeat this swing in continuous pattern for 20-60 seconds.

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Try this horizontal swing exercise with the Rope Xerball.  It can help to build upper body strength.  Stand with your knees slightly wider than shoulder width apart with a slight bend.  Then, hold the rope in both hands and extend your arms in front of you just below your shoulder.  Starting from the waist, swing your extended arms from side to side while keeping your head, arms, and feet still. Perform for 20-60 seconds, then rest. 

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Here’s a different way to do a quad stretch that you may have overlooked.  You can begin the stretch by kneeling on your right knee and placing your left foot flat on the floor.  Your back should be straight at this point and your abs should be tight.  Now reach behind you with both arms to grab your right foot and pull it towards you’re your bottom.  Hold the stretch for 15 seconds and then release your leg.  Switch to the opposite side and repeat the stretch.

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Try the gluteal stretch in order to relax the muscles in your legs.  To do this stretch, start by lying on your belly.  Press up with your hands until your torso is about a foot from the ground.  Bend your right leg under your belly and keep your left leg straight out behind you.  Now lower your torso in order to add intensity to your stretch.  Hold this stretch for 20 seconds and then switch legs and repeat.

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Use a resistance band to tone your biceps.  Start by placing both feet on the middle of a resistance band.  Keep your feet about six inches apart.  Tighten your abs and stand with your back straight.  Slightly bend your knees and keep your arms and elbows glued to your side.  Pull up to bring the handles to your shoulders.  Bring the handles back down to your side.  Repeat this movement for 3 sets of 10 to start.

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You can use a balance ball for help if you’re having trouble keeping your form intact while doing squats.  First place the balance ball against the wall (about four feet above the ground) and rest the small of your back against the ball.  Make sure that your feet are placed about four feet away from the wall and that they are flat on the floor at all times.  Now bend your knees and lower your body into a squat position while keeping your abs tight and let your arms rise straight out in front of you.  Do not let your knees extend over your toes.  Now straighten your legs, bring your arms back to your sides and come back to your starting position.  Repeat this motion for 3 sets of 15 repetitions.

Try to do your leg lifts a little differently.  Start by lying on your left side on the floor with your hand holding up your head.  Now keep your abs tight and your left foot flat.  Point your right foot and keep your right leg straight as you slowly lift it above the right leg pausing about a foot and a half away form your left leg.  Pause for about 5 to 10 seconds now proceed to lift your right leg a few more feet.  Now bring your right leg back down to a foot and a half above the left leg and pause again for about 5 to 10 seconds.  Now bring your right leg back to the starting position and repeat the movement on each leg for 3 sets of 20 repetitions

Try this crunch variation.  Grab a weighted ball or dumbbell and lay flat on your back while holding the weight at your chest.  Your abs should be tight and your legs should be straight.  Now extend your arms and the weight above your head.  Keep your arms straight for the entire exercise.  Raise your torso as if to do a full sit up while keeping your arms straight.  Hold the weight over your head the entire time and keep your legs straight.  Now come back down to the starting position still holding the weight above your head.  Repeat this movement for 3 sets of 20 repetitions.