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.
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- 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:
1. Begin a stride length behind the foam roller while placing the front foot widthwise on the foam roller.
2. Make sure to keep both feet pointing forward, the hips and shoulders squared, and the stomach contracted throughout the range of motion.
3. 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.
4. Make sure that the front leg also goes into a 90 degree angle.
5. Return to starting position and continue for 12 to 15 repetitions.
6. Repeat with other leg.
This exercise brought to you by the Dallas Personal trainers from Dallas Personal trainers Fitness Trainers To Go.
Fri, 02 Feb 2007 12:19:32 -0600 - 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:
1. Start by lying on the back with your arms at your side.
2. Place the foam roller under the calves, just above the ankles.
3. Raise and keep the hips up throughout the range of motion
4. Pull the foam roller in towards the body, bending the legs contracting the hamstrings and glutes.
5. Make sure that you do not arch your back and perform this exercise slow and controlled.
6. Slowly straighten the legs, while keeping the hips up
7. Continue this for 12 to 15 repetitions.This exercise brought to you by the Dallas Personal trainers from Fitness Trainers To Go
Thu, 25 Jan 2007 09:40:45 -0600 - 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:
1. Hands shoulder width apart, with the shoulders lined up with the wrists with one hand on the core ball.
2. Body straight during movement
3. Lower the body to where elbows are in 90 degree angle, inhaling on the way down.
4. 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
5. 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.
6. Slowly return to starting position and repeat on the same arm. Repeat for 4 to 10 repetitions on each arm
7. Make sure to keep the core muscles, glutes, legs as tight as possible
8. Remember, this is a very advanced exercise. If at any time you feel discomfort in your shoulders, arms, or hands, discontinue immediately.This exercise brought to you by the Dallas Personal trainers Fitess Trainers To Go
Wed, 10 Jan 2007 14:54:24 -0600 - 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:
1. Hands shoulder width apart, with the shoulders lined up with the wrists with one hand on the core ball.
2. Body straight during movement
3. Lower the body to where elbows are in 90 degree angle, inhaling on the way down.
4. 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
5. 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.
6. Slowly return to starting position and repeat on the same arm. Repeat for 4 to 10 repetitions on each arm
7. Make sure to keep the core muscles, glutes, legs as tight as possible
8. Remember, this is a very advanced exercise. If at any time you feel discomfort in your shoulders, arms, or hands, discontinue immediately.This exercise brought to you by the Dallas Personal trainers from Fitness Trainers To Go.
Wed, 03 Jan 2007 10:21:15 -0600 - 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:
1. Start with one leg out in front, making sure the knee does not pass the toes
2. Place the other leg behind you on its toes
3. Make sure that feet are pointing forward throughout the range of motion
4. 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.
5. 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.
6. Return to starting position by straightening the legs, leaving feet in their position and bring the core ball back to the chest.
7. Repeat for 10 to 15 reps, and then switch legs.
8. To advance this exercise, it can be done with a walking lunge, always rotating towards the front leg.This exercise brought to you by the Dallas Personal trainers from Ftiness Trainers To Go
Tue, 19 Dec 2006 10:44:19 -0600 - 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:
1. Start with feet shoulder width apart, toes pointing slightly angled out
2. Make sure hips, knees and toes are aligned correctly throughout the range of motion
3. 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
4. Holding the squat position, push out the core ball in front of the body, extending the arms and hold for a 2 seconds
5. As you return to starting position, the ball returns to the front of the chest
6. Make sure the knees do not pass over the toes, and stay on your heels
7. Also make sure that you do not lean too forward, which can cause strain on the lower back
8. Remember to keep the core tight throughout the range of motionThis exercise brought to you by the Dallas Personal trainers from Fitness Trainers To Go
Thu, 14 Dec 2006 10:55:05 -0600 - 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:
1. 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.
2. 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
3. Make sure to stay on the heel of your foot and squeeze glutes at the top
4. Slowly lower hips, straightening the leg without touching the ground and repeat
5. Make sure to keep stomach tight throughout the range of motion
6. Perform 10 to 15 repetitions each leg, 2 to 3 setsThis exercise brought to you by the Dallas Personal trainers from Fitness Trainers To Go
Tue, 05 Dec 2006 11:36:28 -0600 - 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.
1. Relax the head and shoulders as you lift the hips up and hold for 2 seconds
2. Make sure to stay on the heel of your foot and squeeze glutes at the top
3. Slowly lower hips, without touching the ground and repeat
4. Make sure to keep stomach tight throughout range of motion
5. Perform 10 to 15 repetitions each leg, 2 to 3 setsThis exercise brought to you by the Dallas Personal trainers from Fitness Trainers To Go
Tue, 21 Nov 2006 12:16:41 -0600 - 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,
1. Hands shoulder width apart, with the shoulders lined up with the wrists.
2. Body straight during movement
3. Lower the body to where elbows are in 90 degree angle, inhaling on the way down.
4. As you exhale, explode up, fully extending the arms, lifting the hands off the ground
5. As you come down, go directly into the next explosive push-up
6. Make sure to keep the core muscles, glutes, legs as tight as possible and return to starting position
7. Make sure you do not lock out the elbows
8. Remember, this is a very advanced exercise. If at any time you feel discomfort in your shoulders, arms, or hands, discontinue immediately.This exercise brought to you by the Dallas Personal trainers from Fitness Trainers To Go
Fri, 10 Nov 2006 09:02:26 -0600 - 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,
1. 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
2. Extend the arms in front of the body, hands together
3. Begin by rotating the torso to one side, arms following in line
4. Make sure the lower body stays stable throughout the range of motion
5. Keep the motion smooth and continuous by rotating the torso to the other side, arms following in line
6. Say the ABC’s as you rotate to each sideThis exercise brought to you by the Dallas Personal trainers from Dallas Personal trainers from Fitness Trainers To Go
Sat, 04 Nov 2006 12:20:42 -0600 - 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:
1. Start with the body in a partial squat position, hands on the hips, back straight, and chest up.
2. Slowly lift one leg slightly off the floor, keeping it close to the other leg.
3. Make sure to keep the knee behind the toes, and glutes are back. Use the glutes for stabilization
4. If the glutes begin to burn, you are performing the exercise correctly
5. Repeat on the other legThis exercise brought to you by the Dallas Personal trainers from Dallas Personal trainers from Fitness Trainers To Go
Thu, 02 Nov 2006 12:35:58 -0600 - 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,
1. Lying on the back, with legs slightly bent, feet together with toes pointing up, feet on top of the middle of the stability ball.
2. Relax the head and shoulders as you lift the hips up and hold for 2 seconds
3. Make sure to stay on the heels of your feet and squeeze glutes at the top
4. Slowly lower hips, without touching the ground and repeat
5. Make sure to keep stomach tight throughout range of motionThis exercise brought to you by the Dallas Personal Trainers from Fitness Trainers To Go
Thu, 19 Oct 2006 12:55:46 -0600 - 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,
1. Start in a slight squat position, knees slightly bent, hips back, so that knees are not passing over the toes
2. Pushing off with the left leg, jump laterally to the right side, landing on the right leg, in a squat position
3. Make sure that you land softly by landing on your heels and absorbing the pressure in the thighs and glutes.
4. Repeat by pushing off with the right leg, jumping laterally to the left side, landing on the left leg, in a squat position.
5. Make sure to use your arms while pushing off, picture speed skater
6. Repeat in a continuous motion for a timed period.This exercise brought to you by the Dallas Personal Trainers from Fitness Trainers To Go
Tue, 17 Oct 2006 09:20:47 -0600 - 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:
1. Start in a slight squat position with knees slightly bent, hips back, so that knees are not passing over the toes
2. Pushing off with the left leg, jump laterally to the right side, landing on the right leg, in a squat position
3. Make sure that you land softly by landing on your heels and absorbing the pressure in the thighs and glutes.
4. Repeat by pushing off with the right leg, jumping laterally to the left side, landing on the left leg, in a squat position.
5. Make sure to use your arms while pushing off-picture speed skater
6. Repeat in a continuous motion for a timed period.This exercise brought to you by the Dallas Personal Trainers from Fitness Trainers To Go
Thu, 12 Oct 2006 09:31:51 -0600 - 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,
1. Start in a standing position next to a chair or bench
2. 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.
3. Repeat, starting with the right leg stepping over the chair or bench, following with the left leg.
4. Repeat in a continuous motion for a timed period
5. To advance, hold arms above the head throughout the exercise with or without load i.e. medicine ball, core ball, or light dumbbell.This exercise brought to you by the Dallas Personal Trainers from Fitness Trainers To Go
Fri, 06 Oct 2006 10:12:20 -0600
