GET SOME BALLS
HEALTH
by Erika Bentson
Use fitness balls to exercise without busting your own
PHOTO ILLUSTRATIONS/RYAN MCGEENEY
If Carey Detrick gets bored when she's in front of the computer, she can always bounce around the room like a child, springing about on a jumping ball. Detrick, a personal trainer at Lawrence Athletic Club, 3201 Mesa Way, after hunching over in front the computer, noticed her spine turning into the shape of the letter C. She improved her posture and got rid of neck pain by replacing her swiveling office chair with a big fitness ball.
These balls — also known as Swiss, ab, stability and core balls, among other names — were designed for abdominal work. Detrick says.Nowadays,though,you can do anything on them.They can replace a bench,and you can add resistance to customize a variety of workouts. Even if you don't like going to the gym,for around $20,you can work out your whole body at home with a fitness ball.
Find your core
A strong body starts with a strong core. The core is the middle of your body, which goes from the bottom of your rib cage to the top of your hips. The deep, internal muscles of your stomach and back balance the rest of your body during everyday activities and especially during workouts, says Jenny Prohaska, personal trainer at the Student Recreation Fitness Center.
You don't usually train core muscles during routine exercises unless you're using a fitness ball or another balance-foring apparatus like balancing boards or pads. Day-to-day movements don't require a lot of balance, Prohaska says. If core muscles are strong, you can be sure that you're doing other exercises
correctly. Whether you're squatting 300 pounds or just doing sit-ups, your workout is more effective when your core is strong, Prohaska says.
Badass asses and abs
Fitness balls are commonly used for crunches at the recreation center. Greg Bouzianis, Silver Lake senior, works his abs by doing crunches on a ball about three times a week. This kind of exercise is easier on his back than traditional crunches, he says.
To do this simple crunch, position the middle of your back on a fitness ball, letting your shoulders hang off. As you crunch up, blow out air and try to push your belly button through your back, Prohaska says. "Think about making your waist as tiny as possible," Prohaska says. Find a point on the ceiling to focus on while you are crunching up, press towards it and try not to bend your spine and curl up. Prohaska says.
What works for you
You can use your balls to do just about any exercise from crunches to squats, but it's important to think of an exercise ball as a workout accessory. It's something that you can add into your workout, like weights or a medicine ball, say David Pfeuffer, athletic trainer at Neu Physical Therapy, 1305 Wakarusa Drive. He also suggests using a ball that is appropriate for your weight and height. Fitness balls come in different sizes, and most balls tell who they made for, based on how tall you are. SuperTarget, 3201 Iowa St., sells fitness balls for $12.
Paul Shipley, Olathe senior, does push-ups while balancing on medicine balls at the Student Recreation Center.
You want to put yourself in the
best position to make the exercise beneficial for your body, Pfeuffer says.
Anyone can use a ball, whether you're an experienced weight lifter or just want to tone up. Nate Burns, personal trainer at the recreation center and Topeka junior, uses an exercise ball for different types of training because it keeps his workout flowing. Fitness balls can help tone arms, legs, abs, back and even your butt.
If you're trying to make a significant change in your body, you have to do some cardio. You should do at least 35 minutes of cardio most days of the week to actually lose body fat and see a difference, Prohaska says. To get into a workout routine, find a schedule that fits with your lifestyle and exercises that are fun for you to do, Detrick says.
Balls out
The holidays are around the corner, giving you plenty of opportunities to bulk up from fatty portions of pie and Christmas cookies. If you're looking to keep the wintertime inner tube away from your midsection, start working on your core. Unless you're adding resistance, like a weighted medicine ball or regular dumbbells with an exercise ball, these balls are mainly for tone instead of building muscle, Prohaska says. If you start working now, you can tone your own chiseled abs sooner than spring break.
TRY THESE EXERCISES THE NEXT TIME YOU WORK OUT
TOTAL-BODY PUSHUP/PULL IN
Three sets of 10
Start with shins resting on ball and hands placed on the ground shoulder-width apart.
Go down like you're doing a push up, come back up and bring your knees into your chest, tightening your abs as you're doing it. Roll out your legs and repeat with pushup.
THREE-STAGE PUSHUPS
THREE-STAGE PUSHUPS
Three sets of 30, 10 with ball at thighs, at knees, at shins
Start by resting your thigh on the ball and placing your hands on the ground about shoulder-width apart. Tighten and hold in abs and push your nose to the ground.Repeat process by resting your knees on the ball and then your shins.You can start with which ever is easiest and work to hardest or vice versa.
ONE LEG LUNGES Three sets of 15 Balance yourself by standing next to a wall, or bench. With either leg outstretched behind resting shin on ball, slowly roll the ball behind you, squatting down to a 90-degree angle.
EGS Ball Squats Three sets of 15 Sit, pushing the ball into the wall, with ball resting on back, near buttocks. With feet shoulder-width apart squat down until your knees form a 90-degree angle.
SIDE CRUNCH
Three sets of 15 on each side Stand next to wall, resting soles of feet against wall and leaning back on ball. With bottom leg out front, make less than a 90-degree angle with your legs touching your feet to the wall. Wrap your arms around the ball to position yourself, resting hips and side of leg on ball. Crunch up, tightening obliques as you pull up.
GET YOUR OWN
BALL AT THESE
WEB SITES
www.amazon.com
www.BigFitness.com
www.simplefitnesssolutions.com
www.sitincomfort.com
www.fogdog.com
11.16.2006 JAYPLAY <05