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Archive for the ‘Exercises’ Category

The bosu ball can be used to do a variety of exercises.  Try this movement.  You can start by holding a kettle bell in each hand.  Squeeze the abs and step up onto a bosu ball.  Stand with your feet shoulders width apart.  Make sure that your abs are clenched as you curl the weight in your right hand up until your wrist meets your shoulder.  Lower the weight to your side and then bend to lower the weight to the floor.  Now repeat the same motion on your left side.  Repeat this pattern for 2 sets of 12 repetitions to start.

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Try this exercise that you can do with a kettle bell and a bosu ball.  Begin by squeezing your abs.  Now bend down to grab the handle of a kettle bell with your right hand.  Clench your abs as you come to a standing position.  Lift the kettle bell up to the level of your right shoulder and hold.  Now carefully step up onto the bosu ball.  Stand perfectly straight with your feet shoulders width apart. Squeeze your abs, glutes and thighs to keep your balance and press your right arm up straight overhead.  Lower the kettle bell to your shoulder again and then press your left arm up in the same way.  Repeat for 2 sets of 12 repetitions (on each arm) to start.

For additional information visit personal trainers Flower Mound.

A one arm seated press can be done on a balance board.  Begin the exercise by standing straight.  Clench your abs to bend and grab the handle of the kettle bell with your right hand.  Curl the kettle bell, as you would in a bicep curl.  Hold the curl when the kettle bell is at the level of your shoulder.  Place your left arm straight out at your side.  Now sit on the balance board with your feet flat on the floor, keeping your abs tight and your back straight.  Your feet should be about a few feet apart.  Press your right arm up overhead and then lower it to the curled position again and repeat for a full set.  Switch arms and repeat the exercise in the same way.  It is important to keep your balance on the board by continuously squeezing your abs, buttocks and thighs throughout the set.  Do the exercise for 2 sets of 12 repetitions (on each arm) to start.

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Here’s an alternative to the traditional overhead press.  To begin, straddle a workout bench.  Sit down on your bottom, keeping your back straight and your feet flat on the floor.  Squeeze your abs and grab the handle of your kettle bell with your right hand.  Curl the kettle bell to your shoulder as your elbow remains close to your waist.  Now hold the position.  Place your left arm straight out at your side, almost parallel with the floor.  Clench your abs and press your right arm up, straight overhead.  Lower your arm to the curled position and repeat the movement for 12 repetitions.  Switch arms and repeat the exercise in the same way.  This exercise should be done for 2 sets of 12 repetitions (on each arm) to start.

For additional information visit Flower Mound personal trainer.

A one arm kettle bell press can help to strengthen your shoulders and your triceps. Begin by standing straight, with your feet shoulders width apart.  Squeeze your abs and bend at the waist.  Bend down and use an overhand grip to grab the handle of the kettle bell with your left hand.  Continue to squeeze your abs and come back to a standing position.  Keep your left elbow close to your waist and lift the kettle bell as if you are doing a bicep curl.  Hold the position when the kettle bell reaches your shoulder.  Place your right arm straight out to the side.  Now squeeze your abs, glutes and thighs and press your left arm up, straight overhead.  Lower your arm to the curled position and repeat for the full number of reps.  Switch arms and repeat the movement for 2 sets of 12 repetitions (on each arm) to start.

For additional information visit Flower Mound personal trainer.

Try this kettle bell exercise that you can do on a balance ball.  First, squeeze your abs and bend to grab the handles of two kettle bells of equal weight.  Be sure to use an overhand grip as you grab and lift them.  Continue to clench your abs tight as you come to a standing position.  Curl both kettle bells, as you would in a bicep curl.  Hold the position when the kettle bells are at the level of your shoulders.  Now sit down on your balance ball, keeping your abs tight and your back straight.  Your feet should be about shoulders width apart.  Now press your right arm up overhead, looking up at the kettle bell.  Lower your arm to the curled position and then press your left arm up in the same way.  It is important to keep your balance on the ball by continuously squeezing your abs, buttocks and thighs throughout the set.  Repeat the exercise for 2 sets of 12 repetitions (on each arm) to start.

For additional information visit personal trainers in Flower Mound.

Try this hip drop exercise in order to stretch out your back.  You can start by lying down on your back on a foam roller so that the roller is vertical.  Make sure that your lower back and your glutes are off the roller.  Squeeze your abs and drop your glutes toward the floor.  Hold for 5 seconds.  Now lift your hips until they are parallel to the ground and hold for 5 seconds.  Repeat each movement for 10 repetitions.

For additional information visit Flower Mound personal trainer.

Try these front raises with a resistance band. Begin the exercise by standing in the middle of a band of your choice. Keep your abs tight throughout this exercise. Make sure that your back is straight and that your knees are bent. Your feet should be shoulders width apart. Grab the handles of the band and bring them straight out in front of you. Keep your arms straight and raise the handles until your arms are parallel to the ground. Repeat this movement for 3 sets of 10 repetitions.

For additional information visit personal trainer Flower Mound.

The front leg lift can provide a great workout for your gluts.  Start by laying on the floor on your left side with your left hand holing up your head.  Make sure both of your legs are straight and and kick your right leg forward so that it is parallel to the ground and perpendicular to your left leg.  Now bring your right leg back to where it is parallel with your left leg without touching your left leg.  Now repeat this motion for 3 sets of 12 repetitions on each leg.

Inhale, bend your right knee, and slide your left foot about 6 to 12 inches forward along the floor. At the same time, reach your right hand forward. Exhale, press your right hand and right heel firmly into the floor, and straighten your right leg lifting the left leg parallel to the floor. Don’t lock the standing knee; keep a slight bend in it. Beginners should keep the left hand on the left hip and the head in a neutral position. Hold this position for 30 seconds to 1 minute.