Front Squats on a BOSU

The BOSU ball was invented by David Weck in 1999. Since then its popularity has exploded and now this piece of equipment is a staple in many fitness centers. I use the BOSU a lot with my clients  BOSU is short for ‘both sides up’. It is used for balance training, core strengthening, and reflex improvement. The BOSU ball isn’t really a ball, it’s actually half of a ball on a board.

Because the BOSU ball is unstable when it is used dome-side down, users are forced to use more muscles, thereby improving overall strength, and balance. The use of this unstable piece of equipment works not only the major muscles but also the smaller stabilizing muscles that are usually minimized during typical workouts. Click here to read more.

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...

Reverse Wood Chops on a Bosu is Great for Improved Balance and Core Strength

Having a strong core is crucial to having good balance.  Using a BOSU as part of your exercise routine is great for increasing your core strength and improving your balance, and reverse wood chops standing on a BOSU is one of my favorites. Watch as I Click here for entire post...

Overhead Triceps Extensions Standing On A BOSU

I like to work multiple muscle groups with one single exercise when possible, and overhead triceps extensions standing on a BOSU is one of my favorites for doing this.  In this movement you strengthen and develop your triceps, while also strengthening your core, and improving your balance.  Watch as I demonstrate the proper technique for performing this exercise.



You can find many more of my favorite exercises at www.personaltrainerinraleighnc.com

Dumbbell Biceps Curl Standing on a BOSU

I believe in working as many muscle groups as possible in one exercise because your body is dynamic in every activity you do.  Using a BOSU as a part of your strength training program is one of the best ways of hitting all your muscle groups in an exercise, especially the small stabilizing muscles of your legs, hips, and core.  Dumbbell biceps curls standing on a BOSU is one of my favorites.  Watch as I demonstrate the technique in the video below.



You can subscribe to my online training program where you can find many of my favorite exercises at www.personaltrainerinraleighnc,com

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.

Dumbbell Row Using a Theraputic Ball, One of My Favorites

A strong back and a strong core equals great posture.  Watch below as I demonstrate one of my favorite exercises for developing and strengthening both you upper back and core.

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.

Try These Two Exercises to Strengthen Your Core and Prevent Lower Back Pain

Strengthening the muscles of your core (lower back and abdominal) is an excellent way to proactively decrease the probability of developing lower back pain.  Below are two of my favorite exercises for improving my core strength.

Rollups

Rollups shape and develop the back of your legs and calves, and is also very good for improving core strength.  Lay flat on your back, extend your legs and place a therapeutic ball under your heels.  This is your starting position.  Lift your hips off the floor, and pull the ball toward your butt.  Now, press through you heels and lift your hips as far as possible.  Then, slowly return to the starting position.  Breathing pattern for this exercise is to exhale while rolling the ball towards you and to inhale while returning to the starting position.  I recommend starting with 2 sets of 10 repetitions

Seated Ball Twist

  

 

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 with your arms fully extended in front of you.  Lean back slightly, pick your chest up high and pull in your naval.  Now, turn your shoulders to one side, and touch the ball to the floor.  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.  I recommend starting with 2 sets of 10 repetitions each way.

You can see my complete line of downloadable strength training programs from beginners to advance by clicking on this link: Forever Fit and Firm

Pilates Is For Bodybuilders Too

As an all natural bodybuilder , I do a lot of strength training to build and maintain my muscle mass for competition. Over many years of training I begin to experience joint pain. I mentioned this to a friend who is also a pilates instructor and she recommended that I start doing pilates on a regular basis

Pilates is an exercise technique that focuses on core strengthening, balance, and flexibility. These principles are some of the same principles used in the rehabilitation of many common orthopedic problems. Therefore, Pilates is more commonly being used in the prevention and rehabilitation of many orthopedic problems.

So, I started doing pilates once per week and I was amazed at how it helped ease my joint pain and also aided in muscle recovery after a week of heavy lifting. Pilates equipment can be as simple as a mat on the floor or a machine called a pilates reformer.

The pilates reformer looks like a single bed frame with a sliding carriage and adjustable springs to regulate tension and resistance. Cables, bars, straps and pulleys allow exercises to be done from a variety of positions, even standing. The resistance created by the pulley and spring system provided a more challenging strength and endurance workout for me that working out on a mat on the floor.

So, if you are a bodybuilder, power lifter, or someone who primary lifts weights to stay fit I suggest you incorporate a weekly pilates session into your workout regime. I can assure you that after a few sessions you will be amazed at how well you recover from your strenuous strength training workouts.

My Three Staple Exercises

Image by United States Marine Corps Official Page via FlickrRecently,  a client asked me if I could only do three exercises, what would they be?  After some consideration, I said I would do pullups, pushup, and barbell squats.  I told the client that he could target all the major muscle groups with these three exercises.

Let's look at these three exercises and see if they would be a complete whole body workout.

Pullups target the major muscles of the upper back, the biceps,  and the forearms.  The core muscles are also worked as long as pullups are done in a smooth and controlled manor.

Pushups target the major muscles of the chest, the shoulders, and the triceps.  The core muscles are also strongly used when pushups are done with strict form.

Barbell Squats target the quads, hamstrings, and the glutes.  Squats are also one of the best exercises there is for developing core strength when done properly.

There you have it.  These are the three exercises I would do if I was limited to doing only three.  What three exercises would you do?

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.

Exercise Of The Week; Seated Ball Twist

The seated ball twist is a very good exercise for core 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.

For Beginners I recommend you do 2 sets of 20 repetitions twice per week. For those of you who are more advanced, I recommend 3 sets of 30 repetitions three times each week.