Stability Balls Great For Stabilization – Part 2

This is the second article of our two part series designed to help you become familiar with the stability ball. Last week we introduced lower body exercises designed to strengthen the quadriceps and hamstrings. This week the emphasis is on exercises designed to increase the strength and flexibility of the trunk muscles.

Side Crunches

Sit on the ball with your knees and hips at approximately a 90 degree angle. Slowly position your body so that you are lying flat on the ball with your hips positioned slightly in front of the ball and your hands beside your head. Raise your chest and shoulders to a 45 degree angle slightly turned towards one side. Once in this position squeeze your abdominals and then return to the starting position and repeat on the opposite side. Perform two to three sets of 10-20 repetitions depending on your comfort level. To increase the difficulty place your feet closer together.

One Arm and One Leg Raises

Start by lying face down on the ball with your arms stretched forward at 10:00 and 2:00 and your legs straight. Balance carefully and slowly raise your right arm and left leg at the same time. Once in this position pause at the top of the movement and slowly return to the starting position, then repeat on the opposite side. Most of the effort should be felt in your lower back, however, there should be no sharp or shooting pain. Perform two to three sets of 10-20 repetitions depending on your comfort level. To increase the difficulty hold the pause at the top of the movement for a longer period of time.

When you initially begin a stability ball program, you may find that balancing on the ball is a lot tougher than it looks, however, once your stabilizer muscles become stronger, using a ball becomes easier. In fact, once you become accustomed to using the ball, mastering a few basic positions, you may want to incorporate a whole body weight training workout into your ball routine.

Performing stability ball exercises contributes to improved overall flexibility and joint range of motion, and the balance and proprioceptive skills that you will learn will contribute to good posture and body alignment. Performing stability ball exercises three to five times each week can help to improve your strength and endurance making your leisure pursuits more enjoyable and possibly your clothes a little looser. Consult your physician before you start to ensure that these exercises are safe for you.

Shaun Karp is a certified personal trainer in Vancouver. For further information call his office at 604-420-7800.

Stability Balls Great For Stabilization – Part 1

Stability balls can improve muscle tone, increase muscle endurance and strength, restore or improve flexibility, enhance spinal stability, help you lose weight, and improve your balance, posture and coordination.

Stability balls are especially effective in targeting your abdominal and lower back muscles. Many common exercises, such as the ones listed below, are enhanced by using a stability ball because the trunk musculature is simultaneously working to balance and stabilize the body.

Stability balls originated in Switzerland approximately 90 years ago where they were predominantly used by physiotherapists. They remain popular as a rehabilitative tool, however, over the past few years they have increased in popularity in the fitness industry as they offer a fun, versatile, and effective workout. Here are some great exercises that can be performed with a stability ball.

Ball Squats

Standing on the floor with the ball pressed between your low back and the wall, walk your feet out one or two steps in front of your body and place them shoulder width apart. Place your arms directly out in front of your chest for balance and slowly bend your knees and hips into a squat position, allowing the ball to roll up your back. Pause when your thighs are parallel to the floor and then return to the starting position. Remember to move in a slow and controlled manner and avoid letting your knees go forward beyond your toes. Perform two to three sets of 10-20 repetitions depending on your comfort level. This exercise is great for your legs and trunk stability muscles.

Hamstring Walk-Ins

Lying on your back, place your feet on the ball with your hands on the floor by your side. Lift your hips off of the floor so that your body is straight. Keeping your hips lifted, bend your knees rolling the ball towards your buttocks and then return to the starting position. Perform two to three sets of 10-20 repetitions depending on your comfort level. The effort should be felt in your hamstrings and gluteals and is also effective at strengthening many of your trunk stabilization muscles.

Stability balls cost around $40.00 to $50.00 and can be found at most sporting good stores or medical supply stores. Be sure to purchase your ball at a store that will inflate it and ensure that it is the right size for your body. When seated on a correctly sized ball, your hips and knees should be close to a 90 degree angle.

Check with your doctor before starting an exercise program and be sure to pay close attention to exercise form. Join in on the fun next week as we add some new exercises to your stability ball workout.

Shaun Karp is a certified personal trainer in Vancouver. For further information call his office at 604-420-7800.

Exercise Tubing for an Effective Workout – Part 2

Exercise tubing has many advantages. This product is an inexpensive and versatile way to get into shape. It is fun, easy to use and is great for people of all fitness levels, from those who are just starting out to those that are advanced. Exercise tubing can help you improve your muscle tone and flexibility and increase your endurance and strength. Last week we introduced upper body rubber band exercises and this week we are adding lower body strengthening exercises to your routine. Here are four great exercises for your lower body that you can do with an exercise tube.

1. Lunges

Stand with your feet together and take an exaggerated step forward with your right leg. Place the band under your front foot and hold the other end firmly against your shoulders. Bend your right knee slowly, lowering your body close to the floor. Keep your right knee directly over your right foot and your back straight. Most of your weight will be over your front foot. When your left leg is about two inches from the floor, hold for one second, then slowly return to the starting position. Perform 8-12 repetitions and repeat with your left leg in front. Perform two to three sets with a 20 second to two minute break depending on your comfort level. You should feel your gluteus and thigh muscles, not your knees, ankles or back.

2. Squats

Stand up straight with your band under your feet and place your hands firmly at your shoulders holding the band. Keep your feet flat and squat down until your legs are parallel with the floor. Keep your knees over your feet at all times, not letting them extend too far forward. Perform three sets of 15 to 20 repetitions with a 20 to 60 second break depending on your comfort level. To add difficulty to this exercise increase the stretch on the band.

3. Leg Curls

Lie face down on an exercise mat. Secure your band in the bottom of a door jam (follow instructions that come with your band). Place the band around your right ankle. Curl your right leg towards your buttocks without allowing your hips to come off the mat. Return to the starting position in a slow controlled manner. Perform 8 to 12 repetitions and then switch over to your left leg. Repeat three times on each leg with a 20-40 second break between each set depending on your comfort level. You should feel your hamstring muscles and not your lower back.

4. Side Leg Raises

Stand with your band in the bottom of a door jam or around a secure object. Stand perpendicular to the doorway and place the band around the leg that is furthest from the door. With your body straight, hold the wall for support and extend your leg outwards keeping it straight. Slowly return to the starting position and perform three sets of 10-15 repetitions on each leg with a 20 to 40 second break depending on your comfort level. Your should feel your outer thigh and gluteal muscles.

For good results follow these exercises and the upper body exercises outlined last week two to three times each week with a minimum of 24 hours rest in between each workout. Remember not to overdo it, start off slowly and progress at your own pace.

Shaun Karp is a certified personal trainer in Vancouver. For further information call his office at 604-420-7800.

Exercise Tubing for an Effective Workout

If you are looking for a great way to stay in shape and are bored with conventional exercise methods try exercising with resistance tubing. Exercise tubing has recently become very popular because it is easy to use, produces great results and is inexpensive. Exercises with a rubber tube can be performed in a gym, or at home and you can throw it in your suitcase to use while you are on holidays.

Exercise tubing can be found in most sports stores. It comes in different strengths that are easily differentiated by color. Gray tubing usually provides light resistance for beginners, blue tubing provides moderate resistance for intermediate stages of training, and green has the greatest resistance for advanced training. These colour categories are only guidelines so before you purchase an exercise tube try it out in the store to ensure that it provides the optimal resistance for you.

Don’t be fooled into thinking that getting into shape with a resistance band is going to be easy. Fitness has to be a lifestyle commitment and requires a balance of nutrition, strengthening and cardiovascular exercise. There are no quick fixes or magic exercises that will get you into shape, however, by adding tubing exercises you will be on your way. Exercise tubing is a versatile alternative to traditional strengthening equipment. This product is easy to use. It is great for people of all levels of fitness, from those who are just starting out to those that are advanced. It is also just as effective as many very expensive pieces of exercise equipment. Read on for some great exercises for your upper body that you can do with an exercise tube.

Two Arm Rows

Place your exercise band around a post or door jam at chest level. Your band comes with instructions on how to properly secure it to a doorway. Stand with your body straight and arms extended and pull your elbows and shoulders back as if you are rowing a boat. Squeeze your upper and mid back muscles and return to the starting position. Ensure that you are performing a controlled movement using only your arms and do not swing your back. You can increase the intensity by standing further away from where the band is secured. This exercise is designed to isolate the muscles of your upper and mid back. Perform three sets of 15 repetitions with a 30-second break between your sets.

One Arm Chest Squeeze

Place your exercise band around a post or door jam at shoulder height. Stand facing the band and turn your body a quarter turn to the right. Start with your left arm extended to the side, level with your shoulder. Bring the band just past your naval, squeeze your chest muscles on the left side and slowly return to the starting position. You should feel this exercise in your chest and in the front of your shoulders. The further you stand from where the band is secured the more difficult the exercise becomes. Perform three sets of 15 repetitions on each side with a 15-second break between your sets.

Tricep Pushdowns

Place your band around the top of a door. Hold the band near the bottom with your hands apart. Push the band towards the floor extending your arms until they are straight. Squeeze your triceps (the muscles in the back of your arms) and slowly return to the starting position. To increase the intensity raise your hands a few inches on the band, to make it easier lower your hands to the bottom of the band. Stand as close to the door as possible to ensure that the band does not slip off of the door. Perform three sets of 15 repetitions with a 30-second break between your sets.

Bicep Curls

Stand on your band with both feet. Hold the band with both hands and curl your arms up until they almost touch your chest. Squeeze your biceps and slowly return to the starting position. To increase the intensity lower your hands a few inches on the band. To make it easier hold the band at the top. Perform three sets of 15 repetitions with a 30-second break between your sets.

For good results follow these exercises two to three times each week with a minimum of 24 hours rest in between each workout. Next week we will add lower body exercises to your rubber band routine. Remember not to overdo it, start off slowly and progress at your own pace.

Shaun Karp is a certified personal trainer in Vancouver. For further information call his office at 604-420-7800.