Single Leg (Piston) Squat

October 8, 2012 at 6:07 am | Posted in How-to-Exercise | Leave a comment

One of the toughest Squats to do – Single Leg Squat (Piston)

Main Muscle Group(s): Thighs, Hamstring, Butt, Core

How-to-Execute: 
– You will be squatting using only One Leg.
– Keep your soles fully flat on the ground as you lower yourself down as shown in the 2nd picture above
– Balance yourself as you focus on using the whole of your thighs to lift yourself up back as shown in the 3rd picture.
(See the “agony” / strain shown in my facial expression?!)
– Once you can lift yourself up halfway, the rest is easy.

Safety Measures:
1) For a start, using a chair behind you to practice half single leg squat. Do progressive training
2) As you get stronger, you might want to use a wall or something that you can hold onto first.
3) This is advanced exercise. Train yourself well in normal squats first

Inverted Pull Up

October 8, 2012 at 6:05 am | Posted in How-to-Exercise | Leave a comment

 

 

Inverted Pull Up

Main Muscle Group(s): Back, Arms

How-to-Execute: 
– With Chest directly under the bar, use your hands to hold the bar shoulder width apart
– Exercise is to lift yourself up as shown in the picture
– Focus on using your back muscles and arms to lift your chest as close to the bar
– Once executed, slowly lower yourself down

Safety Measures: 
1) Tighten your core throughout the execution
2) Keep your body straight as you execute
3) Do not fall off by letting go unneccessarily

Hip Raises

October 8, 2012 at 6:02 am | Posted in How-to-Exercise | Leave a comment

Exercise on the ground: Pelvic / Hip Raises

Main Muscle Group(s): Hamstring, Butt, Core

How-to-Execute:
– Lie down on the floor into a sit-up ready position
– Both hands to be placed at the side of your body
– Using your hamstring, butt and hips, lift yourself up as shown in picture 2
– Slowly control your movement back down

Safety Measures:
1) Keep your Core tight as you lift yourself up
2) Control your movement downwards. Do not drop and hurt your back

For Increased Difficulty:
1) Execute Pelvic / Hip Raise on a higher platform as shown in picture 3 & 4
2) Execute Pelvic / Hip Raise without support of hands at the side
2) Execute Pelvic / Hip Raise on a Exercise Ball

Front Lunges

July 13, 2012 at 3:13 am | Posted in How-to-Exercise | Leave a comment

 

This exercise is called Front Lunges

Main Muscle Group(s): Thighs, Hamstring, Butt

How to Execute:
– Standing in a upright position, shoulder wide apart
– Take a step slightly further forward to the front
– Keeping your core tight, and neutral back
– Bend your knees down (like the picture on the right)
– Concentrating on using your lower body to lift yourself back up into original position

Safety Measures:
1) Your front knee must not go over your front foot
(You are able to see your front foot once you are bend your knees down)
2) Do not allow your back knee to touch/hit the floor. Just before your back knee touches the ground, push yourself back up into original position
3) Keep your back neutral at all times

For Increased Difficulty/Variation:
1) Jumping Lunges: After executing the first lunge on one side, jump into another lunge to the other side.
2)  Side/Back Lunges: Instead of lunging forward, variations include lunging to the side and back. The safety measures applies the same as well.

Plank

June 13, 2012 at 7:50 am | Posted in How-to-Exercise | 1 Comment

 

Plank is the most common form of Core exercise.

Main Muscle Group(s): Your Core Muscles!

How-to-Execute:
– Lie down the floor in a prone position
– Lift up your elbow at 90-degree, along with your whole body up maintaining a straight horizontal line
– Tighten your Core (area around your abs/hips) and hold onto the position
– Breathe!

Safety Measures:
– Do not bang your knees on the floor. Control your movement back into relax position.
– Keep your neck at a relaxed, neutral position. Do not strain it.

For Increased Difficulty:
1) Arm-Raise Plank: As you hold onto the plank position, alternate your arms raise (as if reaching out to grab an item in front)
2) Oblique Plank: As you hold onto the plank position, alternate your leg lifts where each leg will lift close to your side abdominals

High Knees

June 13, 2012 at 7:45 am | Posted in How-to-Exercise | Leave a comment

Part of my warmup: High Knees (Forward Runs or Static)

Main Muscle Group(s): Hamstrings, Calf, Thighs, Core

How-to-Execute:
– It is very much similar to running.
– Except you have to lift up your knees up to your waist level as shown in the picture.

Safety Measures:
1) Keep your core tight
2) Keep your back upright and neutral
3) Land on your knees softly

For Beginners:
Should you not be able to run and lift your knees high enough, you could opt to do it at walking pace, aiming to lift your knees as high as possible.

Single Leg Squat

June 11, 2012 at 8:25 am | Posted in How-to-Exercise | Leave a comment

One of the toughest Squats to do – Single Leg Squat (Piston)

Main Muscle Group(s): Thighs, Hamstring, Butt, Core

How-to-Execute: 
– You will be squatting using only One Leg.
– Keep your soles fully flat on the ground as you lower yourself down as shown in the 2nd picture above
– Balance yourself as you focus on using the whole of your thighs to lift yourself up back as shown in the 3rd picture.
(See the “agony” / strain shown in my facial expression?!)
– Once you can lift yourself up halfway, the rest is easy.

Safety Measures:
1) For a start, using a chair behind you to practice half single leg squat. Do progressive training
2) As you get stronger, you might want to use a wall or something that you can hold onto first.
3) This is advanced exercise. Train yourself well in normal squats first

Squats

June 11, 2012 at 8:24 am | Posted in How-to-Exercise | Leave a comment

Squats is King of Exercise!

Main Muscle Group(s) : Thighs Hamstring, Butt

How to Execute:
– Standing shoulder-width apart
– Two principle to uphold:
1) Keep Back neutral at all times
2) While lowering yourself down, tilt your butt backwards as if you are sitting down on a chair
– You can stretch out your hands forward to balance yourself
– Concentrate on using your lower body to lift yourself back up into original position

Safety Measures:
1) Your knees must not go over your foot
        (Draw a imaginary vertical line from your foot upwards)
        (To prevent that, you have to tilt your butt backwards)
2) Keep your back neutral at all times
3) Place a chair at the back should you are a beginner doing this for the first time

For Increased Difficulty:
1) Jumping Squat: Jump up after every squat and land softly on your knees
2) Sumo Squat: Widen out your original position like a sumo preparing for his match. Sumo squat will target more on your butt.

Beginner Burpees Challenge

April 3, 2012 at 2:49 am | Posted in Fitness, How-to-Exercise | Leave a comment
Tags: , , , , ,

How-to-do:

1) Do a Burpees
2) Once up to your feet, execute a vertical jump! Up as high as possible

Challenge is to complete the 50 reps as fast as possible!
Remember to do your warm up prior to the Challenge!

Superman

November 15, 2011 at 12:20 pm | Posted in How-to-Exercise | Leave a comment

At Rest

Lift up Hands and Legs

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

I call this workout superman (or Superwomen if you like it as well..)

Main Muscle Group: Lower Back

How to Execute:
– Lie in prone position (flat on the ground with or w/o a exercise mat), spread yourself out as if you are flying like a superman
– Tighten your core while keeping your neck relax and neutral
– Lift yourself up (as shown in the picture) using your lower back muscles. Your chest should be up from the ground as well
– It will take some effort for those who are doing this the first time or if you have a week back.

For Increased Difficulty:
1) Stretch out your hands straight or hold on to a light weight that is available to you (for example a water bottle)
2) Lift up your legs as well when you are executing the movement


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