Wednesday's Workout

This Wednesday's Workout is an inexpensive and fun way to stay fit. An exercise ball, also knosn as a stability ball, offers a home-exerciser a variety of ways to stay in shape. You can purchase a ball for less than $20! Check out amazon.com to find one for your home gym!

Here are some ideas to get you started:

Abs
Stability balls are known for providing a great work for abdominals. Try these exercises:

Basic Crunch- Sit on the ball with feet flat on the ground. Walk your feet forward until your upper back is supported on the ball and your torso is parallel to the ground. Keep your feet flat on the floor and your knees bent. Bring you hands behind your head and use your ab muscles to lift you upper torso away from the ball. Lower and repeat. See how many you can do for one minute!

Oblique Crunch- From the same position, this time when you lift your upper torso off the ball, turn your torso to one side to target the oblique muscles. Release and repeat alternating sides for one minute.

Plank- This advanced move works abs and chest. Sit on the floor on your knees with the ball in front of you. Drape your body over the ball so your hands touch the floor. Lift your shins up onto the ball and begin to walk your hands forward until your entire body is parallel with the floor and you are in a push-up position with your shins resting on the ball. Hold this position for one minute. To make it ever harder, bend you knees drawing the ball and your knees into your chest, then release back out again. Repeat 15 times.

Lower Body

Squats- Stand with your back to a wall. Place the ball behind your back so the ball supports your body against the wall. Make sure your feet are parallel with your toes pointing forward about hip distance apart. Bend your knees into a squat while the ball rolls down the wall and your back. Rise up and repeat 20 times. On the last rep, stay in the squat and hold for 10 second. Work up to a minute! Another variation on this move is to perform the squats in a plie position with your feet wider than shoulder width apart and your feet turned out to the side. This works your inner thighs.

Lunges- Stand with feet together, holding the ball at chest height. Step the right foot out in front and lower into a lunge while simultaneously pushing the ball forward. Push off the right foot and return to start. Repeat on the left. Try to do as many as you can for one minute.

Upper Body

Push-up- From the plank position (see above), this time bend your elbows into a push-up then press up. Repeat 20 times.

Lifts- From a standing position hold the ball in two hands in front of your chest. Lift the ball straight overhead squeezing the ball with your hands to tone your arms. Lower and repeat for one minute. To also work the lower body, add a squat each time you lift the ball overhead.

For more ideas on exercises with the ball, pick up a book (try these for pilates or core workouts) or a DVD (this Turbo Jam Dvd is a great total body workout) or check out a favorite fitness magazine. Or check out the gaiam store for more great options.

Fit Tip: Not all exercise balls are created equal. You want to ensure that the ball is the right size for you. The average size is 65 cm. However, smaller women may want to opt for a 55 cm ball. If you are very tall, go for a larger size.