Red Hot Routine - Have A Ball Workout
By Mike Stefano
Balance balls or stability balls, as they're called in the fitness industry, have been around since the early 1960's, but have mostly existed in the realm of physical therapy. A licensed therapist could treat someone recovering from injury or disease, using this oversized inflatable ball as a tool to help create resistance, and build functional core strength in his or her ailing client. The ball lends itself to the healthy exerciser's routine as well. It's popping up in gyms all over, and because it's inexpensive and lightweight, it is perfect for in-home use.
The ball is available in various sizes, and should be matched with the person's height. Most manufactures offer it in a range from about 18 to 30 inches fully inflated. Simply inflate the ball using a bicycle tire pump, or you can purchase a smaller, more inexpensive pump designed specifically for that purpose. This versatile tool can be used as a bench for certain resistance movements, as in a Bench Press, or squeezed between your legs to firm and tone the thighs. It can be used as base to perform crunches, very effectively working the abdominal muscles, and it's a match made in heaven to help us get through those sometimes boring flexibility movements.
The ball's real strength lies in it's ability to engage the often neglected muscles of the core or torso, as well as the supporting muscles of the spine and lower back. This increases the overall effect and efficiency of each exercise, resulting in a better workout.
"Working out with stability balls enables you to [fully] use the strength you have," explains Juan Carlos Santana, C.S.C.S, of the National Strength & Conditioning Association. "Most of the time, your expression of strength is limited by what you can stabilize. No matter how big your extremities are, your core and joint stabilizers are the weak links in force production. Having big arms and legs without core strength is like putting big tires on a car with a small engine, it's all show and no go."
Be prepared to use a lighter weight than you'd normally use performing the same exercise on a stationary bench. For example, someone who can bench press 55-pound dumbbells for eight reps, can perform only a fraction of that on a stability ball. Prices range from around 23 dollars for the smaller ball, to around 30 bucks for the largest, heavy duty ball. Most suppliers include a myriad of workouts and exercises with each purchase, and you can design a workout limited only by your imagination. A great website that offers stability balls and will satisfy a variety of your fitness needs can be found at: www.justballs.com
STABILITY BALL ROUTINE SEGMENT ONE: LEGS/CORE
Wall Squats
• Stand approximately two feet from a flat wall, facing away. Wedge the ball between your lower back and the wall by leaning into the ball with your back.
• Inhale and lower your body to a sitting position, bending at the hips and knees while still leaning back into the ball. Make sure your knees do not extend past your toes, and your buttocks doesn't drop below the level of your knees. The ball will roll up your back as you squat down.
• Exhale and rise to a standing position, maintaining the pressure on the ball with your back.
• Repeat to muscle fatigue.
Bridge-ups
• Lie flat on your back on the floor, place the ball under your lower legs.
• Makes sure your calves remain in contact with the ball, and your upper back remains flat on the floor, inhale and raise your pelvis off the floor.
• Exhale and lower.
• Repeat to muscle fatigue.
Crunches
• Lie flat on your back on the floor, place the ball under your lower legs. Make sure your calves keep in contact with the ball.
• Fold your arms across your chest as you exhale and lift your upper back off the floor a few inches. You should feel a tightening of your abdominal muscles.
• Inhale and lower to a point where your upper back remains an inch or two from the floor, maintaining tension in the abdominal muscles.
• Repeat to muscle fatigue.
SEGMENT TWO: UPPER BODY
Bench Press with Dumbbells
• Lie with your mid back on the ball, and legs bent at the knees, with feet firmly on the floor. Widen stance to increase balance.
• Hold a dumbbell in each hand at shoulder level, exhale and push up towards the ceiling.
• Inhale and lower dumbbells to the starting position.
• Repeat to muscle fatigue.
Rows with Dumbbell
• Lie with your chest on the ball, toes curled under and feet on the floor. Maintain balance by placing the feet wide apart if necessary.
• Hold one dumbbell in your right hand as your right arm hangs straight to the floor, exhale and lift straight up to chest level, maintaining balance with your legs.
• Inhale and lower dumbbell to the floor.
• Repeat to muscle fatigue.
• Complete a full set with the opposite arm.
Shoulder Press with Dumbbells
• Sit straight up on the ball, with your feet flat on the floor.
• Hold one dumbbell in each hand at shoulder level, exhale and press straight up and towards the ceiling.
• Inhale and lower both dumbbells down to shoulder level.
• Repeat to muscle fatigue.
Warm up with a 5 minute walk or jog before every workout.
Be sure to wear proper fitness gear and footwear during whatever activity you chose to engage in.
For a selection of online retailers, see FireFightersWorkout.com Web Resources.
Be aware that there are inherent risks in any exercise program. Consult with your doctor and get a complete physical exam before beginning.
Be sure to return next month for another red-hot routine...
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