-Wall squats with a stability ball, holding a medicine ball
-Seated torso twist: Sitting on a stability ball, holding a medicine ball
-Push-up off a stability ball
-Reverse crunch with a soft medicine ball for lower stomach
-Soft medicine-ball core twist
These hollow, synthetic rubber balls are durable and are available in various weight increments from 2 pounds to 30 pounds. The balls are designed to bounce and are ideal for partner or wall-related exercises. The 2-pound and 4-pound balls are the size of a volleyball, the 6-pound and 8-pound balls are the size of a basketball, and the 10-pound to 30-pound balls are slightly larger than a basketball. Today, we'll be using 4- and 6-pound versions (they retail for $19.95 and $26.95 respectively.)
Stability Ball (Also Known As "Resist-a-Ball")
Use them in workouts to activate and strengthen those hard-to-reach core muscles often overlooked during normal training. You can perform a variety of balance, core training, strength, flexibility, and rehabilitation exercises on these that are difficult to do with other types of equipment. Available in six sizes, make sure you talk to a professional about what size works best for your body type. Martha uses a 65cm version since she is taller, and Mary uses a 55cm version for her height (they retail for $24.95 and $27.95 respectively.)
Soft Medicine Ball
These smaller, soft balls fit into the palm of the hand, allowing you to move freely through a full range of motion during exercise. These perform a wide range of core conditioning and upper- and lower-body exercises, including crunches, rotational twists, push-ups, and leg raises. They do not bounce and are not intended for throwing, but are an excellent alternative (and more versatile) to hand weights. They come in weights from 1 pound to 10 pounds, and we're using 4-pound and 6-pound versions ($12.95 and $14.95 respectively.)
Exercise balls can be purchased at power-systems.com.
Special thanks to Mary Tedesco, Martha's personal trainer for demonstrating all these great exercises.
Body Fit Personal Training
890 Rte 35
PO Box 558
Cross River, NY 10518