Everything you need to look and feel your very best! 24-Hour Access, 1-on-1 Personal Training, Home Fitness Equipment & Supplement Sales.
Jason’s Fitness 3724 Cottage Hill Rd. Mobile, Alabama  (251) 661-4615         Jason’s Fitness 120 W. Berry Ave. Foley, Al  36535  (251) 943-5591
One-On-One with Jason S. Greene Exercise Ball Glute Bridge Sometimes   something   good   comes   out   of   something   bad.      In   2011   I   had   two   hip   replacement   surgeries.     To   be   specific,   I   had   the   Birmingham   Hip   Resurfacing   procedure   done   on   both   hips   by   Dr.   Dan   Matthews.      Not   a good   thing   for   a   guy   who   makes   his   living   showing   people   how   to   exercise,   and   I   won’t   even   go   into   the crushing my ego took, but it did make me take a fresh look at some old exercises. First   a   little   history   lesson,   the   big   round   balls   you   see   in   many   health   clubs   today   were   invented   in   Italy   in 1963.        They    gained    the    attention    of    a    Swiss    physical    therapist,    who    began    using    them    in    orthopedic rehabilitation.      In   the   1980’s   American   physical   therapists   visiting   European   clinics   learned   of   its   use   and brought   them   back   to   North   America;   which   is   why   they   were   originally   referred   to   as   “Swiss   Balls”.      They   then moved   from   there   into   the   fitness   and   athletic   training   scene   in   the   early   1990’s.      They   have   become increasingly   popular   due   to   their   ability   to   safely   train   the   core   or   mid-section   of   the   body.   Like   many   fitness experts   I   used   them   constantly   at   first,   then   got   bored   with   them.      Then   about   10-years   ago   the   term   core started getting thrown around and they got popular all over again. This   exercise   works   your   Abs,   Back,   Butt/Hips.      Now   I   have   your   attention!      The   best   part,   all   you   need   is   one “Swiss Ball/Exercise Ball” and a floor to lie on.     A:   Lie   on   your   back   on   a   mat   or   carpet,   placing   the   backs   of   your   lower   legs   and   heels   on the   top   of   an   exercise   ball.   Place   your   feet   a   few   inches   apart   on   the   ball   with   your   ankles slightly   flexed.      Keep   your   arms   out   to   your   sides   with   the   palms   facing   down   on   the   floor   to help stabilize your body.    B:   Exhale   while   keeping   the   abdominals   tight   and   lift   your   hips   up   off   the   floor.   The   backs   of your   lower   legs   and   heels   are   pressing   into   the   ball   to   assist   the   movement   and   provide stability.   Press   up   until   your   upper   body   and   legs   form   a   straight   line   with   each   other.   Avoid pushing   your   hips   so   high   that   your   low   back   begins   to   arch.      Contracting   your   abdominals helps   prevent   excessive   arching   in   your   low   back.   Inhale   and   slowly   lower   yourself   back towards your starting position.   To   increase   the   balance   challenge,   move   your   feet   closer   together   on   the   ball   and   or   move   your   hands   closer   to your body.   To   increase   the   intensity   of   the   exercise,   raise   one   leg   off   the   ball   toward   the   ceiling.   Do   not arch   your   lower   back   as   you   press   your   hips   upward,   which   normally   occurs   when   your   hips are   pressed   up   too   far.   Tighten   your   abdominal/core   muscles   prior   to   lifting,   and   keeping them tight throughout the lift, in order to help prevent arching. Disclaimer:   One   on   One   with   Jason   aims   to   provide   general   fitness   and   exercise   information.   Advice   offered   may   not   be   applicable   to   all   individuals   and   does   not constitute   medical   advice.      People   have   different   needs,   abilities   and   levels   of   health.   It   is   recommended   that   all   readers   consult   a   medical   professional   before   beginning any   form   of   exercise,   participate   in   any   physical   fitness   or   sports   training   program   or   undertake   any   form   of   health   plan,   nutrition   program   or   weight   loss   diet,   especially   if you have been inactive most of your life, suffer from obesity or have any health problems.
Jason S. Greene Fitness Expert
Everything you need to look and feel your very best! 24-Hour Access, 1-on-1 Personal Training, Home Fitness Equipment & Supplement Sales.
Jason’s Fitness 3724 Cottage Hill Rd. Mobile, Alabama  (251) 661-4615         Jason’s Fitness 120 W. Berry Ave. Foley, Al  36535  (251) 943-5591
One-On-One with Jason S. Greene Exercise Ball Glute Bridge Sometimes   something   good   comes   out   of   something   bad.      In   2011   I had   two   hip   replacement   surgeries.      To   be   specific,   I   had   the   Birmingham Hip   Resurfacing   procedure   done   on   both   hips   by   Dr.   Dan   Matthews.      Not   a good   thing   for   a   guy   who   makes   his   living   showing   people   how   to   exercise, and   I   won’t   even   go   into   the   crushing   my   ego   took,   but   it   did   make   me take a fresh look at some old exercises. First   a   little   history   lesson,   the   big   round   balls   you   see   in   many   health clubs   today   were   invented   in   Italy   in   1963.      They   gained   the   attention   of   a Swiss     physical     therapist,     who     began     using     them     in     orthopedic rehabilitation.        In    the    1980’s    American    physical    therapists    visiting European    clinics    learned    of    its    use    and    brought    them    back    to    North America;   which   is   why   they   were   originally   referred   to   as   “Swiss   Balls”.     They   then   moved   from   there   into   the   fitness   and   athletic   training   scene   in the   early   1990’s.      They   have   become   increasingly   popular   due   to   their ability   to   safely   train   the   core   or   mid-section   of   the   body.   Like   many   fitness experts   I   used   them   constantly   at   first,   then   got   bored   with   them.      Then about   10-years   ago   the   term   core   started   getting   thrown   around   and   they got popular all over again. This   exercise   works   your   Abs,   Back,   Butt/Hips.      Now   I   have   your   attention!     The   best   part,   all   you   need   is   one   “Swiss   Ball/Exercise   Ball”   and   a   floor   to lie on.     A:   Lie   on   your   back   on   a   mat   or   carpet,   placing   the backs   of   your   lower   legs   and   heels   on   the   top   of   an exercise   ball.   Place   your   feet   a   few   inches   apart   on the   ball   with   your   ankles   slightly   flexed.      Keep   your arms   out   to   your   sides   with   the   palms   facing   down on the floor to help stabilize your body.    B:   Exhale   while   keeping   the   abdominals   tight   and   lift your   hips   up   off   the   floor.   The   backs   of   your   lower   legs and    heels    are    pressing    into    the    ball    to    assist    the movement   and   provide   stability.   Press   up   until   your upper   body   and   legs   form   a   straight   line   with   each other.   Avoid   pushing   your   hips   so   high   that   your   low back    begins    to    arch.        Contracting    your    abdominals helps   prevent   excessive   arching   in   your   low   back.   Inhale   and   slowly   lower yourself back towards your starting position.   To   increase   the   balance   challenge,   move   your   feet   closer   together   on   the ball and or move your hands closer to your body.   To   increase   the   intensity   of   the   exercise,   raise   one leg   off   the   ball   toward   the   ceiling.   Do   not   arch   your lower   back   as   you   press   your   hips   upward,   which normally   occurs   when   your   hips   are   pressed   up   too far.    Tighten    your    abdominal/core    muscles    prior    to lifting,   and   keeping   them   tight   throughout   the   lift,   in order to help prevent arching. Disclaimer:   One   on   One   with   Jason   aims   to   provide   general   fitness   and   exercise   information.   Advice   offered   may not   be   applicable   to   all   individuals   and   does   not   constitute   medical   advice.      People   have   different   needs,   abilities and   levels   of   health.   It   is   recommended   that   all   readers   consult   a   medical   professional   before   beginning   any   form of   exercise,   participate   in   any   physical   fitness   or   sports   training   program   or   undertake   any   form   of   health   plan, nutrition   program   or   weight   loss   diet,   especially   if   you   have   been   inactive   most   of   your   life,   suffer   from   obesity   or have any health problems.
Jason S. Greene Fitness Expert
One-On-One with Jason S. Greene Exercise Ball Glute Bridge Sometimes   something   good   comes   out   of   something   bad.     In   2011   I   had   two   hip   replacement   surgeries.      To   be   specific,   I had   the   Birmingham   Hip   Resurfacing   procedure   done   on   both hips   by   Dr.   Dan   Matthews.      Not   a   good   thing   for   a   guy   who makes   his   living   showing   people   how   to   exercise,   and   I   won’t even   go   into   the   crushing   my   ego   took,   but   it   did   make   me   take a fresh look at some old exercises. First   a   little   history   lesson,   the   big   round   balls   you   see   in many   health   clubs   today   were   invented   in   Italy   in   1963.      They gained   the   attention   of   a   Swiss   physical   therapist,   who   began using   them   in   orthopedic   rehabilitation.      In   the   1980’s   American physical   therapists   visiting   European   clinics   learned   of   its   use and   brought   them   back   to   North   America;   which   is   why   they were   originally   referred   to   as   “Swiss   Balls”.      They   then   moved from   there   into   the   fitness   and   athletic   training   scene   in   the early   1990’s.      They   have   become   increasingly   popular   due   to their   ability   to   safely   train   the   core   or   mid-section   of   the   body. Like   many   fitness   experts   I   used   them   constantly   at   first,   then got   bored   with   them.      Then   about   10-years   ago   the   term   core started   getting   thrown   around   and   they   got   popular   all   over again. This   exercise   works   your   Abs,   Back,   Butt/Hips.      Now   I   have   your attention!        The    best    part,    all    you    need    is    one    “Swiss Ball/Exercise Ball” and a floor to lie on.     A:    Lie    on    your    back    on    a    mat    or carpet,    placing    the    backs    of    your lower   legs   and   heels   on   the   top   of   an exercise   ball.   Place   your   feet   a   few inches    apart    on    the    ball    with    your ankles   slightly   flexed.      Keep   your   arms out    to    your    sides    with    the    palms facing down on the floor to help stabilize your body .    B:   Exhale   while   keeping   the   abdominals tight   and   lift   your   hips   up   off   the   floor. The   backs   of   your   lower   legs   and   heels are   pressing   into   the   ball   to   assist   the movement   and   provide   stability.   Press   up until   your   upper   body   and   legs   form   a straight    line    with    each    other.    Avoid pushing   your   hips   so   high   that   your   low back   begins   to   arch.      Contracting   your   abdominals   helps   prevent excessive   arching   in   your   low   back.   Inhale   and   slowly   lower yourself back towards your starting position.   To    increase    the    balance    challenge,    move    your    feet    closer together   on   the   ball   and   or   move   your   hands   closer   to   your body.   To     increase     the     intensity     of     the exercise,    raise    one    leg    off    the    ball toward   the   ceiling.   Do   not   arch   your lower    back    as    you    press    your    hips upward,   which   normally   occurs   when your    hips    are    pressed    up    too    far. Tighten   your   abdominal/core   muscles prior   to   lifting,   and   keeping   them   tight   throughout   the   lift,   in order to help prevent arching. Disclaimer:   One   on   One   with   Jason   aims   to   provide   general   fitness   and   exercise   information. Advice   offered   may not   be   applicable   to   all   individuals   and   does   not   constitute   medical   advice.      People   have   different   needs,   abilities and   levels   of   health.   It   is   recommended   that   all   readers   consult   a   medical   professional   before   beginning   any   form of   exercise,   participate   in   any   physical   fitness   or   sports   training   program   or   undertake   any   form   of   health   plan, nutrition   program   or   weight   loss   diet,   especially   if   you   have   been   inactive   most   of   your   life,   suffer   from   obesity   or have any health problems.
Jason S. Greene Fitness Expert