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Side Leg Swings

This exercise warms up and stretches the hip flexors, hip extensors, hip adductors, and hip abductors.

Facing a wall or other support, brace the body with both arms outstretched at shoulder level. Stand upright, keeping the back straight. Keep the body stable and balanced. A slight forward lean is okay during Side Leg Swings, but avoid bending forward at the waist or rounding the back.

Swing one leg to the side of the body, extending to a comfortable height.

Swing the leg back, crossing in front of the body.

Increase the range of motion gradually until reaching the maximum comfortable height.

Swing the legs fluidly without bouncy or jerky actions.

While both legs should be fairly straight, the knees shouldn’t be locked.


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Lying Lateral Shoulder Raise

This is an incredible exercise for working the lateral deltoids. If you have back problems this is ideal because your spine is straight and relaxed.

Anchor your band to the door at your knee height. Grab a handle in each hand and lie on your back, away from the door. Bend your knees and place your feet flat on the floor. Keep your spine straight and your head aligned.

Exhale as you contract your deltoids and move your arms horizontally until your elbows are in line with your shoulders.

Inhale and slowly return to the starting position. Repeat.


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Barbell upright row

This is a basic exercise for your trapezius and will help to build a strong back.

Grasp a barbell with a grip slightly less than shoulder width. The bar should be resting on your thighs with your arms extended and a slight bend in your elbows. Keep your back straight.

Exhale and use the traps to lift the bar, raising your elbows up and to the side. Keep the bar close to your body as you raise it as much as you can. Your elbows should drive the motion, and should always be higher than your wrists.

Inhale and lower the bar back down slowly to the starting position.Repeat.


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Dynamic seated Butterfly stretch

The butterfly stretch is one of the simplest stretches and works on your inner thighs, hips, and groin. It improves your flexibility for a variety of motion sports.

Sit on the floor or mat with your legs folded in front of you in a diamond shape with the soles of your feet together. Sit as upright and tall as possible, engage your abs stabilizing your spine. Keep your head aligned. Place your hands on the top of your feet.

In a controlled and fluid motion, move the legs slightly inward and toward each other and then contract the outside of the thighs to press the legs down back towards the floor, stretching through the inner thighs.

Continue this closing and opening of the legs about 12-15 reps.


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Swiss ball dumbbell chest press

Changing the bench for a stability (Swiss) ball turns any exercise into a more challenging one because we have to stabilize the body. This requires focus and involves your core muscles.

Performing the dumbbell chest press on a Swiss ball will not only work your chest but your full core.

Sit on the ball holding one dumbbell in each hand and your feet flat on the floor. Slowly begin walking your feet forward as you tuck your tail under, lowering your spine onto the ball as you walk your feet away from the ball until your head, shoulders and upper back are resting on the ball. Knees are bent to about 90 degrees with your thighs and torso parallel to the floor. Brace your abs to stabilize your spine.

Pull your shoulders down and back until you feel your shoulder blades hugging the ball. With the dumbbells near your chest and palms facing forward, keep the wrist straight, not bent.

Exhale, focus on your chest, and press the dumbbells upward with your elbows straight but not locked. Keep your feet pressed into the floor and your hips pushed up towards the ceiling to maintain stability and control during the exercise.

Inhale and slowly lower the dumbbells to the starting position. Repeat.Imagine that a bar connects the dumbbells. Try to keep the dumbbells parallel with each other and wrists in neutral position. Your head,

Imagine that a bar connects the dumbbells. Try to keep the dumbbells parallel with each other and wrists in neutral position.


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