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Supine hip extension on the stability ball is an exercise you can use to work your butt, thighs, hamstrings and core.
Start from a seated position on the stability ball. Walk forward until your upper back and shoulders are resting on the top of the ball.
Your hips should be almost parallel with the floor with your legs in a 90 degree angle. Keep your core tight and lift one foot off of the floor.
Keep your glutes tight as you take a deep breath as you lower your hips downward. As you get more comfortable you can lower your hips further down to the floor.
Exhale and push your ups back upwards until you are in the beginning position.
You can hold a dumbbell or medicine ball for added resistance. This is a great exercise for all women and also those in all 3 trimesters of pregnancy.
Remember that for any exercises to have a toning effect you must have a lean body fat percentage to begin with.
If you are looking to lose fat in your hips and thighs, a balanced, full body resistance and cardio training program along with a low to moderate calorie diet will help you achieve the toning effect by building and/or maintaining your lean body mass and using your body fat for energy.

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The common name for these 2 exercises put together are Crocodile Push-up Renegade Rows

It would be more standard to say Staggered grip dumbbell push-ups with rows are a body exercise which primarily challenges your core musculature along with your anterior deltoids, chest and triceps.
This is a functional movement for those who are training for an anaerobic activity which uses the involved muscle groups.
This movement can also be used for a finisher at the end of a full body workout.
Start from a push-up position with your feet about 1-2 feet apart. Note the closer your feet are together, the harder the exercise is for your core.
Perform a push-up then at the top position perform a dumbbell row. After you perform the row, move the dumbbell forward and perform your next push-up with one arm forward at around shoulder level while the other one is more towards your hip.
Try to keep your elbows in towards your side for the duration of the motion and most importantly keep your core engaged.

This is a type of exercise which would benefit people who work extreme jobs such as coal miners, policemen, fireman, soldiers more than it would benefit the causal gym enthusiast.

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The stability ball plank is a great exercise for anyone looking to strengthen, firm and tighten their core.
This makes it one of the best post pregnancy exercises for women.
It can also be used in the first and 2nd trimesters of a pre-natal exercise program.
You should only perform the plank on the stability ball if you have mastered the technique of the floor plank.
After you have mastered both the floor plank and stability ball plank you can perform the dynamic plank as you see here which increases demand on the core musculature.
To set up this motion properly start with your forearms directly on top of the ball with your shoulders directly above your elbows.
Try to keep your back in as neutral an alignment as possible. Draw in at your belly button and hold. Squeeze the glutes and hold the position.
To increase the difficulty slowly push your arms forward anywhere from a fraction of an inch to a few inches. You can hold at the end position for a split second and return your arms to the original position.
If you feel any pain or tension which isnt in your core discontinue the exercise and regress to an easier version of the plank.

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The Total Gym and the GTS (commercial version in video) is a great exercise machine which can be used in combination with floor and resistance training exercises for a great variety of workouts.

To see more videos organized by body part you should check out

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If you have any questions please fill out the Ask The Trainer contact form:

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For a detailed review about Bodylastics which are great for men or women, young or old visit:

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You can also view information all about resistance band exercises:

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It seems women are always looking to "firm and tone" the triceps area.

This is good news is if you are a woman with low percent body fat.

http://askthetrainer.com/body- fat-percentage-in-women.html

If you are a woman with high percent body fat exercises for the triceps which are a small muscle group will do very little to help you "tone, firm or sculpt" the triceps are because you need to reduce the amount of subcutaneous fat which is below the skin before you can see muscle tone as the back of the arms is a common problem for area for women.

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Men can also perform this exercise but a single kettlebell is usually not enough weight.

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The BOSU Ballast ball has 2.5 pounds of MDL which stands for Multi-Dimensional Load.

It is not sand, but a specially formulated material which responds to human movement.

This exercise is only done properly if you keep your core engaged and your lower back DOES NOT ARCH, if the lower back archest (belly button goes up in air) STOP and perform this without the ball, or perform crunches.

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This is a great way to work the deltoids for people with poor neck posture or overactive upper trapezius muscles.

All exercises in the supine position either on the floor or in the supine stability ball bridge allow the head to rest and allow full isolation of the deltoids.

You can learn more about posture and muscle balance here:

http://askthetrainer.com/postu re-problems.html

If you are looking for more information about shoulder exercises or putting them together for a great workout make sure to read:

http://askthetrainer.com/best- shoulder-workout.html

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The Best set of Bands for home use.


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A great way to work your core, lats, upper-middle back muscles and biceps in one challenging motion.

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The BOSU Ballast ball is a high quality stability ball with added weight.

This weight adds stability for normal stability exercises such as these push-ups and opens a whole new set of exercises which you can do.

To perform these push-ups correctly make sure you place both hands towards the side of the ball and squeeze inwards to recruit your chest muscles.

Learn about chest exercises:

http://askthetrainer.com/best- chest-exercises.html

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Triceps kickbacks on the power sled can be a good triceps exercise because you can always squeeze your triceps through the full range of motion.

Most of the time when people perform kickbacks the very end of the range of motion is omitted because of muscle fatigue.

Since the sled is always sliding you can always get the full range of motion during this exercise to get a great triceps muscle contraction.

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This is just an example of adding another resistance exercise (plyo- clapping push-ups and regular pushups) to sled workouts.

The possibilities are endless and you will have far more fun than the average strength and conditioning session.

You can have competitions about how long or how many pulls/pushes to get a certain distance, etc.

For discussion amongst personal trainers, and fitness minded people visit, join and discuss at :

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Personal Trainer Michael Behnken, MS, NASM-PES-CES-CPT, CSCS

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