Wednesday, May 30, 2007

Balls to the wall ( Women )

Ask Glen!

Q. Should I use the Ball to exercise for total body toning?

A. That's all you need for head-to-toe toning

Something flat and something squat should make for an awkward pair--think middle-school dances. But a wall and a stability ball are a power couple. The wall adds support for moves that would otherwise be dicey on a giant roll-prone ball, so you have more muscle-working options. Try these moves from Shannon O'Regan, a certified group fitness instructor at the Evanston Athletic Club in Illinois. Work up to three sets three times a week, resting 30 to 60 seconds between sets.

Works triceps
Place the ball against the wall. Sit on the ball with your butt on its edge. Place your palms hip-width apart behind you, fingertips pointing toward your back. Push out from the ball so your hips are in front of it and your knees are at 90-degree angles (walk out a few steps if necessary). Plant your feet and contract your abs (A). Lifting your chest and pressing your shoulders down, bend your arms until your elbows are at right angles, keeping them pointing back (B). Straighten your arms, then repeat for 8 to 15 reps.

PliƩ Squat
Works glutes, hamstrings, quads
With the ball between your lower back and the wall, hold a 10- to 20-pound dumbbell between your legs. Stand with your feet wider than your hips and turn your toes out (A). Contract your abs and lower for four counts until your knees are at 90 degrees (B). Hold for 4 seconds, then stand up for four counts. Repeat 8 to 15 times.

Static Squat with Front Raise
Works shoulders, hamstrings, quads
With the ball between your lower back and the wall, hold a 3- to 8-pound dumbbell in each hand. Step forward with your feet hip-width apart. Lean back into the ball (A). Contract your abs and glutes, then lower your hips until your knees are at 90 degrees. In this position, slowly raise your arms in front of your body to shoulder height eight times (B). Rise to starting position. That's one set.

Wall Crunch and Twist
Works center of abs, obliques
Sit on the ball facing the wall, then lie back so the middle to small of your back is resting on the ball. Place your feet hip-width apart on the wall with your knees bent to 90 degrees; cross your hands over your chest (A). Curl up and twist through the waist to the right (B), return to center, and curl down. Alternate to twist left. That's one rep; do 8 to 15.

Any personal health questions or problems mental or physical or before starting any diet or exercise program.Please consult your physician !

Wishing You Great Health!

Glen Edward Mitchell

Any questions? Ask Glen

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Lawrenceville, Georgia, United States
Is the Founder of Fitness Builders 4 Life,the WorkOut GEM,G350,G180, G90, Eat 4 Life, Clean, Lean & Mean & Ask Glen. The mission of the Fitness Builders is to provide the community with health education and to empower people to change unhealthy lifestyles thereby increasing life expectancy. By educating the community on healthier lifestyle practices it is the intent of Fitness Builders to reduce the ravages of obesity, heart disease, cancer and other lifestyle or self inflicted diseases. Glen is also a AMA Certified Nutrition Specialist and a ACE, ACSM, NASM Certified Personal Trainer has 30+ years in Sports, Exercise Science and Nutritional Food Management, Learning and Mentoring Men and Women on a more Mental & Physical Healthy Life Style consisting of a low fat, low salt, Low carbohydrate, high protein, organic nutrition which also includes moderate exercise and mental awareness. Stay Informed, Live long and be Mentally and Physically Healthy! Any questions? Ask Glen!

Any Questions? Ask Glen!