This exercise is advanced and requires good balance and core strength.  It's a great core strengthening exercise and may be something to work up to.

This exercise is great for the entire lower body and core.  It requires some good balance, so it may be something you have to work on.  The lady pictured is holding a kettlebell, but free weights, medicine ball or any resistance you can hold comfortably will do.

This is a great overall exercise working the arms, legs, core and just about everything else.  It's a full body balance and stability exercise.  You'll get your heart rate up and muscles working.

This is a great glute strengthening exercise and since you're utilizing the stability ball, it also gives the core a workout.  Make sure you're properly warmed up before performing the exercise.

Thanks to PTontheNet.com for pictures and help with description of exercise.

If any of you practice yoga then you are familiar with this pose.  What's great about the Downward Facing Dog is it increases flexibility primarily in the Latissimus Dorsi, Pectorals, and Hamstrings plus increases stability strength in the shoulder girdle. You can hold the pose or come down into a push-up and then back to the pose and hold repeating this 10-12 times.  This would turn the exercise into a great core and upper body strengthener!

Thank you to PTontheNet.com for picture and help with verbage.

Yes, the Bosu is your friend.  I have clients who dread the BOSU, but it's such a great workout tool.  Here is another great exercise you can do on the BOSU.  If you don't have a BOSU then you can use a Reebok step or something similar.  This is a great lower body endurance exercise!  Be sure to warm up thoroughly before performing this exercise.

Thanks to PtontheNet.com for pictures and exercise verbage.

I like lateral raises because it gets that medial deltoid which is the medial shoulder muscle.  When doing chest exercises you get the anterior deltoid and doing upper back exercises can get the rear deltoid, but you really have to do lateral raises to reach the medial deltoid.  You can do lateral raises standing up, standing on one leg, or kneeling on a BOSU like pictured below which will give you a little core work as well.

Thank to PTontheNet.com for pictures and verbage.

This exercise is simple, but effective and with the right resistance it will give your hip flexors a great workout.  This exercise always requires balance and core stabilization.  Please be sure to warm-up before doing this exercise.

This is a great way to do a row and get those back muscles a work out.  All you need is the right weighted medicine ball and you're good to go.  The progression is to do this exercise standing on one leg and work a little core and lower body with it.  Be sure to warm up properly before beginning.

Thanks to PTontheNet for pictures and help with explanation to perform the exercise.

As most of you know I love the push-up.  I use some form of the push-up on every client.  It's my best way to see how strong the core area is.  If the belly is the last to come up or sags then I know I have some work to do.  This is a great way to do a push-up because one arm is on an instable piece of equipment and you have to work your core even more and makes the whole exercise more of a challenge.  Please make sure you are able to master a regular push-up before trying this one.

This exercise requires a medicine ball.  If you don't have someone to throw the ball to then find something you can throw the ball against where it will bounce right back at you.  Don't do it on your dry walls, but you can go in your garage and throw against a cement wall or outside against your house.  To make this more of a core stability execise then stand on one leg.  This is a great chest, tricep and shoulder exercise.  Make sure you warm-up properly before starting the exercise.

This is a great and challenging exercise.  You will work your balance, core, legs and arms.  Can't get much better then that.  Make sure you are comfortable with your balance and putting one leg on the stability ball.  This does require some good posture and core strength.

Thanks to PtonTheNet.com for pictures and help with verbiage.

This is an easy, but effective overall core strengthening exercise.  It's back friendly and your legs will feel it too.  Be sure to warm up and stretch the hip flexors before performing the exercise.  This way you can get those hips warmed up, stretched, and ready to lift to a proper bridge.

We all hate that flab on the back of our arms.  Well, this is a great exercise and you have to use balance and core strength.  You all know how I love the balance and core strength stuff, so here is another.  Make sure you can do proper tricep extensions without the BOSU first.  Then work up to it.  To challenge yourself even more extend one leg off the BOSU.

This is a bicep curl with an added perk.  You reach down and touch one toe with the free weight and then come up and bicep curl.  It's a core, legs, and arm workout.  Please be sure to come down with bent knees and your back straight.  Use your legs to come up and don't strain your back.  If you don't have good core stability, then avoid going down and touching the toe.

This is a great way to do a row and work the muscles in the back.  If the resistance band or tubing is not enough resistance then hold dumbbells with the tubing as shown in the pictures.  Be sure to keep a neutral spine during the movement.

Here is another plyometric power exercise that works just about every muscle in the leg including your core and balance.  Be sure to be properly warmed up before performing this exercise and be sure you have already established some good balance, proper posture, and core strength.  If you have any lower body injuries this may not be the right exercise for you.

Movement :

• Start with a short box and master technique before proceeding to a taller box
• Start with one flat foot (even pressure on toes and heel) on the box and other foot on ground. Push through heel of box leg and hop up in the air. Land in the same position as the start position.
• Make sure to decelerate the body with the BOX leg.
• ENSURE that hips stay level through this exercise.
• Do 8-12 jumps depending on level and how you feel.  Repeat on the other leg.
• Try 2 sets

The bridge is a very basic, but core (no pun intended) exercise.  If you have back issues this is one that can help strengthen without hurting it.  You can do it with both legs on the floor or with one leg extended which would be a little more advanced.  In my husband's cycling magazine they had this exercise listed because of it's great benefits to strengthening the core area.

Preparation :

• Begin by lying flat on floor in supine position with knees bent, feet flat, toes pointing straight ahead and arms by sides.
• Activate core by drawing navel towards the spine and squeezing the glutes.

Movement :

• With core activated and glutes squeezed, lift hips off ground to form a straight line between knees and shoulders.  
• Hold and slowly return back to floor, touching floor momentarily then repeat.
• If your hamstring are cramping, check to see if your pelvis is in correct alignment. Pelvis should be neutral. If you're still cramping stretch the quads and try the exercise again. 
• Do 2 sets of 12-15 repetitions.

I talked about plyometric strength training a few weeks ago and then on my Monday December 1st blog I set up a workout plan to get you through Christmas.  These squat jumps are great to add on to your strength training day.  Not only are they great for your entire lower body, but it will get your heart rate up and help you burn some great calories.  This is considered a plyometric exercise and you need to be sure you are plenty warmed up and you feel comfortable and coordinated enough to jump and land softly on your feet.  I love these and actually do these myself at least once a week.  These are a little different than the "Kick Butt" squat jumps where you had to touch your heels to your glutes in the air.  These are more simple, but still effective.

Thanks to PTontheNet for pictures and help with explanation.

What fit diva doesn't want to work those inner thighs.  Most of us don't have a Reebok Slide laying around the house, but most of us either have some type of slick flooring available, such as hardwood or tile floors.  Then all you need is a small towel to place under each foot and you have a great new way to workout the legs at home.  You can also place a chair in front of you in case you need a little help with balance and getting the movement.  Then once you get it down, try to do it without the chair and really focus in on pulling in the core to help you balance.

This is a great way to mix up your lunges.  If you don't have a BOSU then you can use a step or just the floor.  This is a great exercise for your thighs and hips, but you will feel it everywhere from the the waist down.

Thanks to PTontheNet for pictures and help with verbage.

I love push-ups and everyone of my clients does some form of a push-up.  Using your body weight as resistance is one of the best ways to strength train your muscles.  Push-ups is all about the core.  Even though it's a great chest and tricep exercise, the core is basically what gets you up and gets you up straight as a board.  Make sure it doesn't sag!  Including the BOSU just makes this an even harder core execise because it's bringing instability into the exercise.

Please feel free to do this exercise on your knees if being on your toes is too tough to start out.

Add a little unstabilization and intensity to your tricep dips.  This exercise makes you work your core and balance as well as give your triceps a workout.  Be sure you can do tricep dips comfortably (without the ball) before taking it do this next level.

Thanks to PTontheNet for pictures and help with verbage. 

I wanted to do another BOSU exercise since I blogged about it.  You can perform this execise without the BOSU and just put your hand on the ground.  You may want to accomplish the exercise this way first and work up to using the BOSU.  This is a great overall body exercise as it works your arms, core, legs, and all those stabilzing muscles.  I was sore after performing this just on the floor with no BOSU

This is such a great back and core exercise.  You will also feel this in your glutes and hips.  The stability ball makes your core work hard to keep balanced and since you're really going against gravity and having to maintain balance, you will need to lower your weights compared to what you would normally do a row with.

Thanks to PtontheNet.com for pictures and help with verbage.

This not only works your biceps, but really challenges your core and balance.  If you don't have a BOSU, just sit the same way, but on the floor.

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Searching for some great exercises to share with you I found the following chest and triceps workout.  I really liked the pictures and descriptions.  Plus these exercises can be done right at home like all the others.  My only changes would be to please make sure your head and neck are resting comfortably on the stability ball and not hanging freely like pictured on the chest press and fly exercises.   This actually will challenge your core more because your lower back and hips are off the ball and will not result in neck pain.  Just make sure you are keeping your hips up so from shoulders to knees you are straight and aligned.  Pull in your core to help protect your lower back.  Free weights can be used instead of a weighted bar or the medicine ball.

This weeks exercise is performed in video from Fitness Magazine.  Click and check it out.  It is a Single Leg Instability Pump.  I use this quite often in the gym and is considered a great exercise for your lower body (especially glutes) and core.  It can challenge your balance as well.  Check it out and let me know what you think.  I like the idea of the video because it goes into so much more detail than pictures. 

If you can't pull up the video for some reason than here is the exercise in more detail.

Preparation

• Make sure you warm-up thoroughly before starting this exercise.
• You will have to work on your balance in order to do this exercise. 

Movement

• Have feet hip with apart and knees slightly bent.
• Shift weight to left leg and lift right knee to hip height.
• Hinge forward at the hip keeping left knee bent.
• Come back up and repeat 15 times then switch legs.
• Do 2-3 sets on each side
• To make this a little more intense you can add dumbells like the last picture below.  You don't have to extend the back leg like she is, you can keep it bent.  If you extend it as you hinge forward it will be harder to balance.

This is a great exercise because it really kicks butt (no pun intended :-).  If you don't have any back or lower body injuries or issues then this exercise is great.  It involves a little plyometrics which can make you stronger and faster.

Preparation:

• Make sure you are thoroughly warmed up before starting this exercise

Movement:

• Start in a squat position.
• Explosively extend the legs, simultaneously swinging the arms overhead.
• Once in the air, dorsiflex the ankles and kick the heels to the butt.
• Land on the toes, and then heels.
• Do 2 sets of 12-15 repetitions.

Thanks to PTonthenet for pictures and help with verbage

Single leg stances are a great way to work your balance and if you have one leg stronger than the other, it's a great way to work out this imbalance when standing on the weaker leg.  It will make that weaker leg work and not let the stronger leg dominate.  Since standing on one leg is quite boring, it's great to add an upper body exercise with it and kill two birds with one stone as they say.  With this exercise you will also be incorporating your back and arm muscles.

Preparation:

• Please be warmed up before performing this exercise
• If you have trouble standing on one leg while doing this exercise then break this exercise into two by just working on standing on one leg and the stork stance.  Then stand on two and do the upper body movement.

Movement :

• Choose light dumbbells to start.
• Flex forward at the trunk and hold into a stork stance (as shown below)
• Ensure the back is flat, abdominals engaged and knee bent to at least 20 percent.
• With the arms lengthened, perform a two arm row to hold (as shown), followed by a kickback.
• Return to start position and repeat doing 2 sets of 12-15 repetitions, then switch legs and repeat.

Thanks to ptonthenet.com for their pictures and help with verbage

This is a great exercise getting the hips and glutes to really fire and work.

Preparation:

• Be sure to keep a very tall and good posture while doing this exercise
• Pull in your abdominals and keep them pulled in for lower back and body support
• Be sure to warm-up thoroughly before performing this exercise

Movement:

• While maintaining optimal spinal alignment, step to the side and descend slowly by bending at the hips, knees and ankles.   Only go down as far as is comfortable.  You don't need to go as low as pictured.
• In the deepest part of the lunge, overlap your hands and reach in front of you (at chest height), as far as you can, maintaining balance and keeping your back straight – as shown
• Push back to your starting position
• The goal is to reach as far as you can within your abilities
• Do 2 sets of 10-12 repetitions to each side

To make this more of an a adduction (inner thigh) workout out, place a towel under the foot that is stepping out to the side.  You will have to be on a hard wood floor or tiled surface (something slick).  Slide the leg out to the side and then slide it back in.  Becareful how far you slide out as it is difficult sliding it back in and you don't want to pull this muscle.  You may want to hold on to a chair or something at first.

Thank you to PTonthenet.com for picutes and assitance with verbage

This is a great core exercise.  If you're someone who gets vertigo laying on the floor or for some reason can't lay on the floor to do abdominal crunches this is a good one.  If you don't have access to a cable system then you can use resistance bands.

Make sure you are using your abdominals to do the rotation.  The arms are just there for the ride.

Preparation:

• Be sure to warm-up your body before performing this exercise
• Be sure to maintain a tall body alignment with good stability through the abdominal complex

Movement :

• This exercise is a horizontal, full body rotational movement using Free Motion cable technology or a resistance band
• Start with the feet shoulder width apart with a slight "toed out" position
• Hold the cable in both hands with the arms straight
• With the knees slightly bent, perform a horizontal wood chop pattern or rotation in the waist
• As you rotate, allow the back leg to pivot on the ball of the foot (forefoot)
• Return to the start position and repeat for the desired number of reps (2 sets of 12-15 reps on each side) 
• Watch for: Rounding of the mid-back (thoracic area), excessive rolling forward of the shoulders and/or excessive flexion of the lumbar curve – these are indications that the exercise is too advanced and needs to be regressed

Thank you to PTon the net for the pictures and assitance with verbage. 

This exercise is great because you really have to focus on your balance while performing the bicep curl.  It requires good balance, so you may need to practice just putting your foot on the stability ball and nothing else.  When you feel like you've got it, then add in the bicep curl.  You also may find that you balance better on one side then the other which makes this exercise great because the weaker leg has to do its job.  Add this in to all the other fitTrick exercises and you will have a great workout program.

The squat is such a great exercise and it's even better when you put an upper body exercise with it and kill two birds with one stone.  I would like to also add that if you incorporate this exercise in with all of the past fitTrick exercises, you will have a complete program.  So, if you can, try and do all of the fitTrick exercises two to three times a week.  It should only take you 30 minutes at the most once you get them all down.

Thank you to PT on the Net for pictures and verbage

Another great multi-muscle exercise.  This works your triceps, core, and legs.   Be sure you're able to perform a proper lunge and have good posture throughout this exercise.

Preparation :

• Maintain good posture throughout the exercise with shoulder blades retracted and depressed, good stability through the core, and neutral spine.
• Activate core by drawing in abdominals.

Movement :

• While maintaining total body alignment, step forward descending slowly by bending at the hips, knees, and ankles, keep most of your weight in the forward leg and AVOID letting your back knee touch the ground.
• In the deepest part of the lunge, flex the trunk forward and perform a kickback motion for the triceps.
• Bring the weights back down slowly, extend the trunk back to upright aligned position.
• Use your hip and thigh muscles to push yourself up and back to the starting position.

Perform 12 to 20 repetitions 2 times.

Thanks to ptonthenet.com for photos and help with verbage

This is somewhat of an oldie, but a goody.  I still do this exercise because there are great benefits to a push-up.  Not only does it work your chest, triceps and shoulders, but it's a great core exercise as well.  Just be sure to not let the core sag or come up last.  When you push-up everything should come up evenly like a straight board.  I love using the stability ball because if it's hard for you to do a push-up you can place the ball close to your hips and if you want it more challenging then you place the ball closer to your feet (as pictured).  Find the right positioning of the ball for you to make it challenging.

Place body in push up position on the floor, activate core by pulling navel to spine and squeeze glutes.
Place both feet on stability ball.

Movement :

• Starting with your body in the plank position, lower the chest towards the floor.
• Upon reaching the floor press your body back up to the starting position.
• Be aware not to let the core release as this will cause hyperextension of the low back and pelvic area.
• Cease performing the exercise as soon as any compensation is noticed.

Thanks to PTonthenet.com for photos and verbage!

The chop is considered one of the best core exercises there is.  It is a staple exercise for my clients.  Using the medicine ball and your lower body to help with the acceleration, makes this a great total body exercise.  It works the arms, shoulders, core, and legs.

Be sure you have thoroughly warmed up your body before performing this exercise.  This exercise would be considered somewhat advanced so be sure you're comfortable doing the movement without the medicine ball before performing it with the medicine ball.

Movement :
This movement involves a cross-body chop motion using a medicine ball

• Start with the knees slightly bent, both hands on the med. ball and arms straight
• The hands start at head height (as shown)
• Accelerate the med. ball down and across the body
• At this point you will bring the med. ball straight up and accelerate it in the opposite direction high to low
• Repeat pattern back and forth for the desired reps (about 12-15 reps, or go for time, 30 sec-1 min)
• Ensure that as you follow through on the chop, that the trail leg (the one that you are accelerating away from) pivots – much like the finish of a golf swing

This is a great dynamic lower body exercise.  Be sure to warm up your entire body before performing this exercise.  If you have any type of lower body injury including hips, glutes, or lower back this may not be the exercise for you.

Movement :

• With feet together, hop forward, then diagonally back, then straight forward, and diagonally back to starting position.
• Be sure to land evenly on both toes, and that footprint consistancy is there for every landing
• Make sure you are decelerating through the hips, knees and ankles, keeping knees slightly bent
• Keep chest high and visual focus up.
• To make this more challenging do with one leg instead of two

You can do this exercise for time (30 second to 1 minute) or 15-20 repetitions. 

This exercise is a great way to work the upper body, lower body and core. I love this exercise and incorporate it in my own strength training regime and use it on most of my clients. It is an excellent upper back (see my blog on 7-13-08), core, and lower body exercise.  You know me, I'm all about exercises that give you the most bang for your buck. It's also great for athletes that need power and stability in rotation (such as golfers, baseball players etc.)

 
It's important you have some good core strength and good stability and balance in order to perform this movement without compensation. Avoid rounding your shoulders (keep a good posture) or leaning your head forward. If you can do a 1 leg squat and standing row, you can do this exercise.

Movement :

• This movement involves a 1 leg squat combined with a resistance band or cable at your gym
• Start the exercise on 1 leg with the resistance band or cable in front
• Perform a 1 leg squat 
• As you perform a squat and return to an upright position, perform a row – as shown
• Perform the desired number of reps which is usually 10-15 and then switch legs and arms.  Do two to three sets on each side.

Pictures provided by ptonthenet.com

I love exercises that give you the most bang for your buck and here is a favorite of mine.  It corporates balance plus leg and upper body strength.  Thank you to PTonthenet for the pictures and explanation.

• Movement :
  While maintaining total body alignment, step forward descending slowly by bending at the hips, knees, and ankles, keep most of your weight in the forward leg and AVOID letting your back knee touch the ground.
• Use your hip and thigh muscles to push yourself up to a position where you lunge leg is elevated into triple flexion (at hips, knee, and ankle).
• Hold this position and perform a shoulder press, lower the weights slowly and step forward into a lunge with the elevated leg.
• Other progressions: stable to unstable ( lunge onto unstable surface (i.e. core board, airex pad etc.).

Now that we have our side plank mastered (see archives), we are going to add a little lift to it.  The model below is on her elbow, but if you want to challenge yourself and straighten that arm and put your hand on the ground, you can.

Starting Position: Start by getting into push-up position.  Make sure your straight as a board from shoulders to hip.  Don't let your core sag. Do a push-up and on the up movement come into your side plank.  Open up to the side, stack your feet and extend your opened arm up to the ceiling.  Make sure your body is perfectly straight as shown in the picture.

Movement:  Keeping your body straight slowly lower your hip to the ground and then push back up as shown in the pictures below.  Make sure your glutes are tight and keep your core pulled in and tight.

Time:  Do 10 -15 repetitions and then go back into your push-up position and repeat on the other side.  Do two sets of these on each side.

This is great for your whole core area especially your lower back and abdominals, but everything from your shoulders to your feet is keeping you stable.

Pictures provided by PTonthenet

Starting Position: Start by getting into push-up position.  Make sure your straight as a board from shoulders to hip.  Don't let your core sag.

Movement:  Do a push-up and on the up movement come into your side plank.  Open up to the side, stack your feet and extend your opened arm up to the ceiling.  Make sure your body is perfectly straight as shown in the picture.

Modification:  If this is too difficult drop down onto your elbow (see last picture)

Time:  Hold this for 10-15 seconds and then repeat opening to other side.  Do as many as you can on each side, but limit to about 10-15.  Then if you can do another set.

What is great about this exercise is you can go from the plank position (last weeks exercise of the week) into this position.  I do this with a lot of my clients who have mastered the plank.  We start with the plank and then I have them come into push-up positioning and then open up to one side, hold for 10-30 seconds, go back to the plank again and repeat on the other side.  This is great for your abdominals, shoulders, chest, arms, legs, and back muscles, basically your whole core is working hard to hold your positioning.

PLANK

This weeks exercise is one of the best for your core.  Start in a prone position on your elbows and toes (see picture below).  Be sure that your elbows are right under your shoulders.  Draw your lower abdomen inward toward your spine and tighten buttocks.  In optimal postural alignment tighten buttocks and lift body up onto forearms.  Your spine should be in a neutral position from cervical (neck) to lumbar (lower back) and your glutes should remain tight without compensating your alignment.  Keep chin tucked in.  Hold this for 10-15 seconds and repeat execise 2-3 times.  Reduce time if necessary.