20-Nov-2014
Comments Off on Exercises to improve Strength and Balance
09-Oct-2014
Comments Off on Stability Ball Exercises Part 2
Stability Ball Exercises Part 2
Category : Exercise
Two for You!
Here are two stability ball exercises you can do anytime, anywhere to strengthen your core, glutes and balance. That’s the purpose of our exercise blog…to introduce new and fun exercises that you can do at home with little or no equipment because we know you can’t always get to the gym! Exercise #1: Seated Single Leg BalanceBegin in a seated position. Sit tall with shoulders directly over hips and spine in neutral. DO NOT let your hips tuck under into a pelvic tilt. Lift one foot from floor and hold it there while you count to five (or ten). Switch feet. Repeat five times with each leg. Exercise #2: BridgeBegin in a seated position and then walk your feet away from the ball until your head and shoulders are resting on the ball as shown on video. Feet should be about hip distance apart. Shoulders, hips and knees should be in one straight line. Next, lower hips toward the floor 6-8 inches and squeeze glutes to lift back up into a straight bridge. The ball should remain stationary. Repeat 15x More Challenge: Hold hand weight resting on your upper leg while you perform this exercise. Want to learn more stability ball and core exercises? Contact us! info@xofitness.com24-Sep-2014
Comments Off on Balance and core strength
Balance and core strength
Category : Exercise
Two for You!
Here are two exercises you can do anytime, anywhere for improved balance and core strength. That’s the purpose of our exercise blog…to introduce new and fun exercises that you can do at home with little or no equipment because we know you can’t always get to the gym! Exercise #1: Figure 8 with handsBalance on one foot and clasp your hand together with arms extended in front of you. Draw a figure 8 which is lying on its side as shown in the video.Repeat 10x while balancing on each foot For more challenge: Hold a small hand-weight while drawing your figure 8 Exercise #2: Figure 8 with toeBalance on one foot and extend your other leg straight out in front of you with your toe at about knee height. Draw a figure 8 (again, lying on its side) with your toe. Place your hands on your hips and concentrate on keeping your hips motionless while doing this exercise. Do you want to learn more core and balance exercises like these? Contact us info@xofitness.com04-Sep-2014
Comments Off on Tone your legs and glutes
Tone your legs and glutes
Category : Exercise
Two for You!
Here are two kickboxing drills you can do anytime, anywhere to improve balance and tone your legs and glutes. That’s the purpose of our exercise blog…to introduce new and fun exercises that you can do at home with little or no equipment because we know you can’t always get to the gym! Exercise #1: Step back lunge and front kickStep straight back…make it a BIG step so that you can drop down into a lunge. If your front knee is over your toes you need to take a bigger step. Then drive rear leg forward leading with the knee and extend the leg out straight. Repeat 10 on each side. Exercise #2: Curtsy squat and side kickStep one foot behind the other and drop down into a curtsy squat as shown. Then execute a side kick bringing the leg up and out to the side. The knee should be bent as you bring the leg up, and finish by kicking the leg out straight and parallel to the floor. Knee cap and toe should be pointed straight ahead NOT at the ceiling. Repeat 10 on each side. If you are struggling with your balance and unable to perform these use a chair for balance so that you can effectively tone your legs and glutes. Want more exercises like these? Contact Karin! karin@xofitness.com14-Aug-2014
Comments Off on Balance and Core Muscle Exercises
Balance and Core Muscle Exercises
Category : Exercise
Two for You!
Here are two standing core muscle exercises you can do anytime, anywhere to improve your balance and strengthen core muscles….that’s the purpose of our exercise blog…to introduce new and fun exercises that you can do at home with little or no equipment because we know you can’t always get to the gym! Exercise #1: Hip CirclesImprove your balance, core muscle strength and hip mobilityBegin by balancing on one foot and draw and imaginary circle with your knee. Do ten circles in each direction. Repeat on the other side. Exercise #2: HopscotchImprove your balance, core strength and inner thigh strength. Complete 15 repetitions on each side. If you have questions or would like to learn more exercises like these contact Karin: karin@xofitness.com24-Jul-2014
Comments Off on Balance Exercises: Two For You
Balance Exercises: Two For You
Category : Exercise
Here are two balance exercises you can do anytime, anywhere….that’s the purpose of our exercise blog…to introduce new and fun exercises that you can do at home with little or no equipment because we know you can’t always get to the gym!
These exercises will improve your balance, flexibility and core strength. You might need a chair or a wall help you keep your balance when you first try these, but eventually your goal should be to progress to a point where you can balance without assistance while swinging your leg. Exercise #1: Forward/backward Leg Swings are a great dynamic stretch for both your hamstrings and quadriceps. Exercise #2: Cross-over Leg Swings will help to strengthen your abductors (gluteus medius) and adductors (inner thigh muscles).
If you have questions or would like to learn more balance, flexibility & core exercises contact Karin: karin@xofitness.com
18-Feb-2013
Comments Off on Partner Training Medicine Ball Exercise #3: Balance & Optional Lunge
These Medicine Ball Exercise are great for your balance, core strength and lower body (if you add the lunge back).
First try balancing on one foot and playing catch with you partner. The more you engage your core the better your balance with be, so stay focused!
Once you master balancing on one foot, try adding in the step back lunge to increase the intensity level and strengthen your lower body.
Do you need a med ball for home? We recommend Perform Better
At XO Fitness, we offer partner training. It’s fun and more economical than training on your own. If you are interested in working out with a loved one or a friend, contact us for details! 920-339-0630
