Premier Female Personal Trainer Dallas Texas

Archive for the ‘Fitness Tips’ Category

The walking lunge with an 8” ball is a great way to strengthen your legs and your abs at the same time.  Begin the exercise by standing up straight as you hold an 8” inflatable ball at your waist.  Step forward about four feet with your right foot.  Bend both knees and lower your body until your right thigh is parallel to the ground.  Now twist your torso to the right.  Come to a standing position again and repeat the same movements but on the left side.  Alternate the lunge and twist on each side for 2 sets of 10 repetitions.

For additional information visit Flower Mound personal trainers.

Here’s an alternative to the traditional IT Band exercise done on the foam roller.  Start out by sitting on your bottom on the roller.  Keep your legs straight and your abs tight throughout the entire exercise.  Rotate your torso to the right and place your hands on the floor on the other side of the roller.  Now rotate onto your right hip and lift your feet off the floor.  You will look as though you are lying on your side on the roller.  Move forward and backward for 20 seconds.

For additional information visit Flower Mound personal trainer.

The adductor stretch will help to loosen up your hamstrings.  Start by sitting down on the floor.  Keep your back nice and straight and make sure that your abs are tight.  Your legs should be out in front of you and separated by several feet, depending on what is comfortable for you.  Now move your torso forward and place your elbows and forearms on the floor between your legs and rest your abs.  Hold the stretch for 20 seconds and then use your abs to sit upright, bringing your legs together again. 

For additional information visit Flower Mound personal trainer.

To do an abdominal stretch, start by finding a balance ball.  Place the balance ball on the floor and have a seat.  Make sure that your abs are clenched and that your feet are flat on the floor as you move our back onto the ball.  Your back should be the only part of your body that is touching the ball.  Let your arms fall over your head and press your belly button to the ceiling.  Hold the stretch for 20 seconds and then use your abs to roll up to your original sitting position.

For additional information visit personal trainer Dallas TX.

Try making this adjustment to the traditional bridge pose.  Start by lying on your back with your knees up and your feet planted on the floor.  Place your right ankle on your left knee.  Now press up using your shoulders, arms and your left foot as well as your abs.  Make sure that your abs are engaged throughout the exercise.  Hold this pose for 20 seconds.  Now lower your body and switch the elevated leg.  Raise your body to a bridge position and hold for 20 seconds and rest.

For additional information visit personal trainer Dallas.

Use a balance ball to increase the level of difficulty on the bridge pose.  Begin by lying on your back with your arms at your side and your calves rested on a balance ball.  Make sure that your abs are tight as you use your heels and your arms and shoulders to press up until your body is lifted from the floor.  Keep your legs and back straight and engage your abs throughout the pose.  Hold for 20 seconds.  Now use your abs, your arms and your shoulders as well as your heels to slowly lower your body to the floor again.

For additional information visit Flower Mound personal trainer.

To increase the level of difficulty on your plank pose use this variation.  Begin by lying on your stomach with your nose to the floor and your palms underneath your shoulders.  Make sure that you keep your abs tight throughout the exercise.  Press up on your arms until they are straight and hold for 10 seconds.  Now lower your body half way to the floor and hold for 10 seconds.  Lower your body to the floor and rest.

For additional information visit personal trainer Dallas.

Here’s a tip that you can use to make those plank poses a little bit harder.  Start by lying flat on your stomach with your palms underneath your shoulders.  Push up on your arms until they are straight, as if to do a push up.  Hold this pose for 10 seconds and then lift your right leg about a foot, keeping your foot flexed.  Hold for 10 seconds and then lower the right leg to the original position.  Now lift your left leg about a foot and hold for 10 seconds and then lower your leg back again.  Lower your body to the floor and rest.

For additional information visit Flower Mound personal trainer.