Personal Trainer Austin Texas

Many of you have asked me what this is when you’ve seen it in the background of some photos.  I have some funny names for it, but the correct name is Resistance Ring, most commonly used and known in Pilates circles (excuse the pun).

I like it because it’s light, travels well, challenges stability, and is easy to use.  It’s comfortable when pressed against your body, and is useful in trunk stability and strengthening, and for targeting inner thighs, and chest as shown below.  Resistance can be increased by squeezing, so it works with many strength variables. There you have it!  Now when you see it hanging in a photo, you know what it is, although your imagination might be more fun!

Chest Press on Left

Inner Thigh on Right

Warm regards,

Margo

Rebounders or mini-tramps have been around for many years. The models sold today are a bit bigger and more sturdy then those of days gone by (from what I’ve seen), and the DVD’s that come with it supply a lot of variety (and imagination ala ‘hip hop’ and ‘yoga’) to keep it interesting and fun. They are easy to learn, and easy to store…this model folds up!  The model I am endorsing and show here is the “Urban Rebounder” that I purchased on line.  Email me for details on that. 

I like it for stability and balance work, and the fact it allows you to jump without hard impact. I’m still a fan of hard impact; yet many of my clients have varying reasons why they may need to reduce or eliminate hard impact, and this rebounder is a great alternative.  And fun.

The model I have also comes with workout bands that attach to the sides so you can do arms, shoulders, etc, while standing and/or bouncing. It also comes with a detachable handle bar (shown in the photo above) to hold onto for security and balance, or as a tool when lifting one leg or for sitting and working abs, etc.  Lots of options!!!!  And fun (did I say that already?)

I love the Rebounder for burning calories, jogging without hard impact, twisting and jumping jacks and squats, abs and more. I think it’s effective, beneficial in too many ways to list, (and lots of fun). The DVD’s that come with are a hoot, and great for novice to advanced.

Take care,

Margo

The ab wheel is an effective piece of equipment for core strengthening. However, do not let the fact it’s lightweight, and appears easy to learn, fool you.  A little movement goes a long way. Most of you will feel it work immediately starting slow and easy, and will have to work up slowly to more difficult moves.

Simply put, the ab wheel works your front stomach muscles, sides (the obliques) and back muscles; all the supporting trunk muscles known commonly today as your “core”.

In most cases, you will start slowly rolling forward (I suggest on carpet to avoid slipping when new to this) keeping your trunk stable as shown, rolling out a foot or so only, then slowly rolling back to the start position.

Over time you will gradually go further, perhaps change floor surfaces, and begin to make arcs to right the and left to challenge the core muscles.  This is by no means a necessary piece of equipment; it’s handy for certain sports-specific training, but for most of us it would just be something challenging and different.  I like to share all the equipment I use here in my studio.

Take care,

Margo

Most of you see stair steppers in gyms being used for ‘step’ and aerobic classes. My stepper is primarily used for muscle conditioning and occasional cardio intervals. Today I will demonstrate just a few of my favorite muscle toning uses for a stepper instead of just for group step class.

I’m partial to the Reebok model (shown above) for two reasons. It is non slip with flat edges, and has easy to change detachable gray ‘steps’ to create varying heights that ‘lock’ in place.  When standing on the step for leg squats/lunges shown below, the varying height is a great way to change the intensity.

Below I’m demonstrating a tricep exercise on the left and push up on the right. By adjusting the detachable steps to a higher level would create a deeper more difficult tricep dip. Likewise, if you are just learning to do pushups, a higher level gives you a several inch advantage to enable you to execute this type military pushup.

The stepper can also be used for abdominal work in many ways. Below I’m demonstrating a reverse crunch on a decline, by removing one of the adjustable steps, making the execution more difficult.

These are just a few effective and easy to learn muscle toning exercises to do with the stair stepper. Below is what I substituted for a squat; trying to grab the step for the webcam shot, over and over, until I got it right and got up before the camera snapped the shot!  :-) haha

Take care,

Margo

As mentioned in previous posts, I like the stability ball for many exercises. I am partial to the brand “FitBall” for its durability and feel. I’m holding it in gray, yet it comes in white and other colors. It also comes in two sizes; I prefer the 22″/50cm size as shown directly below.

Below I am demonstrating the don’t for your chin/neck position when laying back on the ball. It does feel good to just let your neck relax back momentarily for a passive backbend and neck stretch; no problem. However, when executing your ab crunches, do not let your head go ‘dead weight’ and fall backwards, only to snap it back in the up position.

Instead, as shown here below, is the “DO“; the correct neutral chin/neck posture. Imagine your holding an apple under your chin to your chest. For optimum control, with focus on your core, keep your neck and chin in this neutral position throughout the entire range of motion, and your elbows to the side.

Warm regards,

Margo

I realize many of you experience pain in your lower back on occasion (or more then on occasion) and I have addressed treating your own back in a previous blog entry. Today I’m giving you a visual of the basic relief exercises to do if the book I recommended isn’t handy, but access to the internet is; click on this blog.

Lay down first, as shown here, holding for a few seconds and taking some deep breaths to RELAX removing tension.  Turn head to one side; arms beside your body.

Now place your elbows below your shoulders leaning on forearms. Hold this for a couple minutes and take deep breaths to RELAX low back muscles.

Only after these two above, commence by pressing yourself up to straighten your elbows, RELAXING your torso, pelvis and legs allowing yourself to sag. Hold for a second or two, lower and repeat several times. You may maintain the up position longer, if any discomfort starts to wane, and low back starts to relax.

In the event you are unable to lay down where you are, do this standing back extension; although it may not be as effective as laying down, it will absolutely help. It is also effective in the prevention of further low back issues. Keep knees straight, feet slightly apart, maintain backbend for a moment or two then repeat going further to maximum degree.

Take care of your back, and it will take care of you!

Warm regards,

Margo