Here's a Great Exercise to Strengthen Your Core Using a BOSU

Having a strong core is essential to your overall body strength.  Your core is made up of the muscles of your torso and in simplest terms they are the muscles that connect the lower part of your body to the upper part of your body. Thus, your torso muscles are involved in every movement you make from simply getting out of bed, to doing your favorite activities.  A lot of hip, and back pain is associated with weak torso muscles, so you see that developing a strong core is very beneficial to your overall health and strength.  Click here to read entire article...

Try Wood Chops on a BOSU to Strengthen Your Core

Having a strong core is important in everything that you do from squatting to pick up your precious baby to carrying the groceries into the house.  Watch the following video as I demonstrate one of my favorite exercises for strengthening and developing your core.



You can find many more of my favorite exercises that I do with my clients at www.personaltrainerinraleighnc.com.

Great Abdomnal Exercise Using a BOSU

Below is a video of one of my favorite abdominal exercises using the BOSU.  This exercise really hits all areas of the mid-section.

Two Exercises For a Strong Mid-Section

Having a strong mid-section is key to preventing lower back pain.  Add these two exercises to your fitness program to really strengthen your abdominal and lower back muscles.

 Planks

Planks are good for strengthening and developing your abdominal and lower back muscles. Position your elbows on the floor directly beneath your shoulders, and fully extend your body flat on the floor. Now, in one motion raise your entire body off the floor with your back completely flat. Tighten your stomach, and hold this position for at least 30 seconds. Relax for 15 seconds, and repeat this exercise 10 more times

Vertical Knee Raises

 

Vertical knee raises strengthen and develop your abdominal and lower back muscles.  Position yourself on the machine to where your weight is resting on your elbows and your lower back is firmly pressed against the back rest.  This is your start position.  Exhale while slowly bringing your legs toward your chest and keeping a slight bend in your knees.  Lift your legs to slightly higher than parallel to the floor, and inhale while slowly returning to your start position.  Start with 2 sets of 15 repetitions.

Strength training is the most important type of exercise for maintaining your muscle mass, and improving your strength as you age.  Download my complete strength training programs for beginners to advanced level by clicking on this link: Forever Fit and Firm.

One of My Favorite Ab Exercises

This is one of my favorite ab exercises.  Try it for yourself and let me know what you think.

Not Your Typical 52 Year Old's Exercise Program

Let start this post by stating that I'm 52 years old and I've been lifting weights for most of my adult life.  I'm as strong (actually stronger), and I feel as good as I did 30 years ago.  I'm 6 foot 2 inches tall, and I weigh in at 218 lbs at 10 percent body fat.  I'm not telling you this to brag on myself, but hopefully to change your concept of aging.

I'm an ACE certified personal trainer and I specialize in fitness over the age of 40.  I hear and see far too many people over 40 years of age blame their aches, pains, and poor physical condition on "getting old", when most of their physical calamities are the result of years of inactivity and bad lifestyle choices.

I believe that getting old has less to do with years and more to do with your attitude and the daily choices you make.  Imagine your body being healthy, strong, and fit as you grow older and this will lead you to make the healthy choices to manifest the the healthy, strong, and fit life you want no matter what age.

What's more compelling than an example to show you that you can be healthy, strong, and fit in your 40s, 50s, and beyond.  Here is my workout routine I did yesterday. It was a heavy lifting day for my shoulders and back, so I did the following:

• Lateral shoulder raises, 3 sets of 5 repetitions with 60 lb dumbbells.
• Overhead shoulder presses, 3 sets of 5 repetitions with 80 lb dumbbells.
• Shoulder shrugs, 3 sets of 5 repetitions with 315 lbs.
• Bent over dumbbell rows, 3 sets of 5 repetitions with a 150 lb dumbbell.
• Weighted pullups, 3 sets of 5 repetitions with 35 lbs attached to my waist.
• Lat pulls, 3 sets of 5 repetitions with 270 lbs.

This is not your typical 52 year old's workout, but it could be.

Two Exercises For Strong Sexy Abs

Seated Ball Twist - Start

Seated Ball Twist - Finish

Here are two exercises that compliment each other to give you a strong sexy mid-section.  The seated ball twist develops the upper portion of your abdominal muscle, and also your obliques.  The vertical knee raise develops the lower portion of you abdominal muscle and also strengthens your lower back.  When you combine these two movements in one workout you really develop and strengthen your whole core.


The seated ball twist is a very good exercise for abdominal development and strength. Sit on the floor with a slight bend in your legs. Hold a therapeutic ball in front of you with your arms fully extended. Lean back slightly, pick your chest up high and pull your naval in. Now turn your shoulders to one side and touch the ball to the floor and then turn to the other side and do the same. A complete revolution counts as one repetition. Be sure you arms stay extended throughout this exercise. Breathing pattern is to exhale as you touch the ball to the floor and inhale as you bring the ball across your body.

Vertical Knee Raise - Start

Vertical Knee Raise - Finish

Vertical knee raises strengthens and develops your abdominal and lower back muscles. Position yourself on the machine to where your weight is resting on your elbows and your lower back is firmly press against the back rest. This is your start position. Exhale and slowly brings your legs towards your chest while slightly bending your knees. Lift your legs to a little higher than parallel to the floor and slowly return to your start position.

Do as many repetitions of the seated ball twist as you can and then immediately do as many of vertical knee raises as possible.  Repeat this cycle 3 times for a serious burn in your mid-section.

Two Great Exercises For Great Looking Pecs

 Here are two of my favorite exercises for building great pecs.  Dumbbell chest presses and dips really strengthen and shape your chest.

Dumbbell Chest Press-Start

Dumbbell Chest Press-Finish

The dumbbell chest press is one of the best exercises for developing and strengthening your chest, and the front of your shoulders. Pick-up a dumbbell in each hand, and sit on the end of a bench. Place the dumbbells end-up on your knees, then lay back on the bench and position the dumbbells chest height at your sides. This is your start position. Press the dumbbells up over your chest until your arms are fully extended, being careful not to lock your elbows. Slowly return the dumbbells to the start position. Your breathing pattern is to exhale as you press up and inhale as you return to the starting position.

Dips target the lower portion of the chest muscles and also the triceps. Use the weight assisted dip machine. Grasp the bars, lean forward and lift your chest high. This is the start position. Slowly lower yourself down until the back of your arm is parallel to the floor, and then press up to the start position. Inhale as you lower yourself and exhale as you press up to the start position. On this exercise, do as many repetitions as you can for each set. If you can’t do your body weight, use the weight stack for assistance.

Dips-Start

Dips-Finish

Exercise Of The Week; Vertical Knee Raise

Vertical knee raises strengthens and develops your abdominal and lower back muscles. Position yourself on the machine to where your weight is resting on your elbows and your lower back is firmly press against the back rest. This is your start position. Exhale while slowly bringing your legs towards your chest and keeping a slight bend your knees. Lift your legs to a little higher than parallel to the floor and inhale while slowly returning to your start position.

This exercise is more of an advanced movement, so make sure you've been doing your other core exercises regularly before attempting to do this. Then when you are ready, I suggest you start by performing 3 sets of 15 repetitions.