| With so much talk these days about working your | | | | head, and you are not using your hands to pull |
| "core," you may be wondering what good is a | | | | your head up. |
| core exercise ball workout. | | | | The Waterfall |
| First, understand what the core actually is. | | | | Position: Line on your back with knees bent and |
| The core includes the muscles in your body that | | | | feet on the floor, hip distance apart. Hold your ball |
| stabilize and support all your movements. | | | | on your ribcage with both hands. Be sure to |
| Your core, or what people used to call your | | | | maintain lots of space between your feet and |
| "midsection," is made up of the deep abdominal | | | | your bottom. |
| and back muscles that work as stabilizers for | | | | Movement: Inhale to prepare. Exhale to lift your |
| your entire body. | | | | head and bend your upper body as you roll the |
| These muscles are the "deep" stabilizing muscles | | | | ball up your thighs, over your knees, and down to |
| that, although you cannot see them, maintain the | | | | your shins. Inhale when the ball is at your ankles |
| core stability in your body. | | | | and begin to roll back, reversing the move you |
| The exercise ball is a great tool for strengthening | | | | just did. |
| the core. | | | | Exhale to continue releasing backward, rolling the |
| A primary benefit of a core exercise ball workout, | | | | ball over your body, and finally bringing your head |
| as opposed to exercising on a mat, is that your | | | | back onto the mat. Repeat 6 times, slow and |
| body responds to the instability of the ball to | | | | controlled. |
| remain balanced, engaging many more muscles to | | | | Tips: If your feet are too close to your bottom, it |
| do so. | | | | will hamper your ability to get the ball up and over |
| Those muscles become stronger over time to | | | | your knees. Keep your abdominal hollowed out, |
| keep balance. | | | | and your shoulders down and back. |
| Core strength is important because the muscles | | | | Single Leg Stretch |
| of the lower back and abdomen serve as a solid | | | | Position: Lie on your back, with your head and |
| foundation for day-to-day activities, as well as | | | | shoulders lifted off the mat. |
| posture and balance. | | | | Movement: Pull one knee to your chest as you |
| Here are some core exercise ball ideas that will | | | | stretch the other leg away from you. Reach the |
| get you working these vital muscles. | | | | ball to the outside of the bent knee, then switch |
| Use Your Exercise Ball as a Chair. This one is | | | | legs. Repeat for 10 counts on each side. |
| pretty easy. Try sitting on an exercise ball chair | | | | Modifications: You can also hold the ball in the air |
| instead of a regular office chair. Office dwellers | | | | above you during the entire exercises, and/or |
| can replace their desk chair with a stability ball. | | | | keep your head down on the mat. |
| The constant adjustment and readjustment that | | | | Tips: Stretch your legs long, creating length |
| your body makes on the ball will work your core | | | | between your feet and hips. Keep eye gaze on |
| muscles -- even sitting at your desk. It feels good | | | | your thighs, not the ceiling. |
| and can add a bit of fun to your workday! | | | | The Push-Up |
| EXERCISES | | | | Position: Lie with your stomach on top of your |
| Small Abdominal Curls | | | | core exercise ball, then walk out to a plank |
| Position: Lie on your back with the ball under your | | | | position with your thighs supported on the ball and |
| knees, knees in line with hips. Be sure your neck | | | | your feet floating in the air. Hands are just wider |
| is long and place your hands behind your head, | | | | than shoulders, fingertips parallel to your body. |
| with elbows wide. | | | | Movement: Inhale to bend your arms, lowering |
| Movement: Inhale to prepare and begin to drop | | | | your chest between your hands. Exhale to |
| your chin while your head is still on the mat. | | | | straighten your arms and press yourself up. |
| Exhale to lift your head, bending the upper body. | | | | Repeat 6-8 times. |
| Inhale and hold. Exhale to return your head to the | | | | Tips: Shoulder blades remain open across your |
| mat. Repeat 8 times, slow and controlled. | | | | back. Think of your body as one long line. Keep |
| Tip: When you inhale and hold, be sure your gaze | | | | your abdominals connected to avoid swayback, |
| is on your thighs, NOT on the ceiling. This keeps | | | | and do not let your head drop, but keep it in line |
| your head and neck in the proper position. Also, | | | | with your spine. |
| be sure your fingertips rest lightly behind your | | | | |