The tripod drape performed on a swiss ball stretches the back muscles. The upper, middle and lower-back muscles are effectively stretched with this exercise. The surface of the stability ball allows the muscles surrounding the shoulder blades to relax. Hold the stretch for 30 seconds or as long as it feels good. Alternate this exercise with rolling your back on the foam core to work out knots and give self massage.
The trunk extension on the Swiss ball develops low back and glute strength. Performing this exercise with you feet against a wall will add support and make it easier to perform. Once you’ve mastered this exercise with your feet against a wall try it in an open space. By keeping you feet together you will recruit more of the core. As you extend your back you will feel the ball shift underneath you and this movement will require more muscles to stabilize your body.
The narrow stance barbell parallel squat is a good exercise to develop all of the major muscle groups of your legs. Only going to parallel lets you use a little more weight than squatting all the way down. Using more weight helps develop the ligaments and tendons as well as core strength. For added challenge try doing these from the bottom up.
The narrow stance dumbbell squat only requires a set of dumbbells. Therefore it is a good exercise for people working out at home. For variety you can hold the dumbbells different places; by your sides, on your shoulders or overhead. The narrow stance dumbbell squat is a good way to progress once you have mastered the bodyweight squat.
The Pike Press is a great way to strengthen the shoulders and arms. The pike press builds strength and lays the foundation for exercises such as, hand stands and hand stand push ups. Perform the pike press for more reps burn calories and build strength.
The pike press performed with the feet elevated is a challenging exercise that builds strength in the arms, shoulders, and torso. With the feet elevated more weight is transferred to the shoulders and arms, making this a good exercise to help you with your hand stand.
Pike walk is a bodyweight exercise that strengthens the upper body and core. The pike walk also stretches the hamstrings and glutes (butt). This is a good exercise for building shoulder stability and coordination. Perform more reps if you want to burn calories.
Pike walk with pushup is a bodyweight exercise that strengthens the upper body and core. The pike walk with pushup also stretches the hamstrings and glutes (butt). This is a good exercise for building shoulder stability and coordination. Perform the pike walk with a push up for more results in less time.
The plank is a basic core strengthening exercise. There is no equipment necessary so you can perform it anywhere. When doing the plank ensure that your body stays straight. This is a good way for beginner exercisers to build the strength base they will need to perform more demanding exercises.
The push up is a great upper body and core strength exercise. It does not require any equipment and it can be done anywhere. The push up is a favorite of many military exercise program. Even if you aren’t in the military the push up is a great exercise for over all fitness and conditioning.
The half curl-down strengthens the abdominals and hip flexors. The half curl-down can be included in your workout routine to help you strengthen and sculpt the abs. Diet and exercise are critical for fat loss. Isolation exercises such as crunches target specific muscle groups, but do not contribute to fat loss. The most efficient method for getting great looking abs is to keep a low-fat diet, exercise regularly and maintain a low body fat percentage.
The hang clean develops speed, power and balance in the entire body. Hang cleans are a ground-based, full-body exercise that train the abdominals, obliques, erectors of lower back, glutes, quadriceps, hamstrings, hip flexors, and groin area. The benefits of the hang clean transfer directly to the athletic arena and provide many benefits for regular exercisers such as; improved balance, quickness, strength, power, and body awareness.
The clean hang high-pull develops power in the legs, hips, torso, arms and shoulders. The hang high-pull requires less skill than the power or hang clean and therefore can be easily incorporated into beginner workout routines. The most effective workout routines emphasize big basic movements which have the greatest training effects. The hang high-pull challenges you to control and stabilize your upper-body.
The high-medicine ball crunch builds abdominal strength. The medicine ball adds resistance and makes the move more challenging than basic crunches. The “med” ball is a fun way to increase the demands of the crunch. The med ball crunch also builds abdominal endurance and core stability.
Jumping lunge with rotation increases power in the legs, hips and torso. Jumping lunges with rotation develop core stabilization and reactive strength. This exercise requires no equipment and can be performed as part of your conditioning workout.
Jumping lunges with rotation and forward movement develop powerful, strong legs. The rotation activates the core muscles and the forward movement requires the fast-twitch muscles fibers in the legs to fire on all cylinders. Jumping lunges with rotation and forward motion should be not be performed by beginners. A strong strength base is recommended before performing plyometric exercises.
The plank performed on the knees is a static (isometric) exercise for strengthening the abdominals, back and shoulders. Isometric strength is important for stabilizing the trunk in various sports and exercises. The abdominal plank is a great exercise for strengthening the transverse abdominus. The transverse abdominus is the deepest layer of abdominal muscle and wraps around the whole midsection. When you contract the abdominals, your waist becomes thinner. This is the action of the transverse.
The pushup performed on the knees is a effective exercise for strengthening the chest, shoulders, and triceps. Pushups are a great exercise for beginners looking to strengthening and sculpt their upper body. The pushup with knees bent is an easier alternative to the straight-legged push up.
Fitness Academy Europe is the European leader in fitness education. We deliver inclusive and insightful courses that emphasize practical training.
