Key Stretches

CORE Training

These days you can't open a magazine without seeing an article about core training. But while everyone may have heard of core strength, most people are confused about what it really means-and why it really matters. What is my core? Most people mistakenly equate a strong core with strong abs. In reality, there's much more to your core. The core consists of abdominal, back and hip muscles. Why does core strength matter? The list of benefits is long and impressive.

According to Men's Health, a strong core promotes the following.

1. Increased agility. This translates to faster reaction time, enhanced body awareness, increased coordination and improved flexibility. If you're an athlete this means you'll improve your performance and enable your body to distribute stress and absorb shock more effectively. Whether you're an athlete or not these benefits also help you in daily life by making injury less likely.

2. You've got the power. Weight training is a critical component of any fitness regimen and a strong core gives you the foundation you need to perform weight-bearing movements with a reduced risk of strain or injury.

3. Weight loss for the long haul. When your core is strong you suck up less energy performing daily tasks and reduce your risk of getting injured. This means you'll have more fuel for the gym and fewer days on the sidelines.

4. No weak links. You've heard it before-you're only as strong as your weakest link. Your core is your keystone and a strong core means you've got a strong foundation for whatever fitness goal you're trying to achieve. How do I increase my core strength? A study conducted by the Biomechanics Lab at San Diego State found that exercises that require constant abdominal stabilization, as well as body rotation, generated the most muscle activity in the obliques. Stability ball training requires constant core muscle engagement to keep your body balanced on the ball, making it an excellent source for a strong core.

Let the Games Begin!

The thing I like best about stability ball training is the ball itself. What a fun tool to share with your class! Regardless of age, size or ability, people can't help but smile when you put 'em on the ball. Programming options on the ball are endless - you could teach an interval-based class, a strength-training workout, core and balance workout, you name it. Whatever type of workout you are planning, it's a good idea to add some agility skills, games and drills to up the fun factor. Here are a few ideas to bring some fun, excitement, and teambuilding to your class. You can do a whole class based on these ideas, or just incorporate one or two to get your class laughing. Let the GAMES Begin!

Princess & the Pea. This is an individual skill and is a great way to get your clients comfortable on the ball. Begin with everyone rolling their hips to the right in a big circle, about the size of a Resist-A-Ball. Then have them slowly make their circle smaller, the size of a basketball, cantaloupe, grapefruit, apple and finally a pea. Have them repeat this skill to the left. This helps your participants build body awareness and, specifically, awareness of their abdominal muscles. As the circles get smaller, more abdominal control is required.

Balance on Ball. Here's a great one for those eye-rolling, know-it-all teens. I don't know about you, but whenever I teach a teen or tween class, there is an inordinate amount of eye-rolling and feeling "stupid". Remember, teens really do think that everyone is watching their every move, and you need to figure out how to get them out of that place and back to their appreciation for play. Have participants sit on the ball and focus their eyes on an immovable object. Then, have them take one foot and then the other off the floor and try to balance. Once they get the hang of it, see who can stay up the longest. They will be so busy attempting to balance that they'll soon forget to 'act cool.'

Statues/Red Light, Green Light. Another great game for kids, although I sometimes bring it into my adult classes as well. Start everyone moving in a basic pattern, step touch, marching, hopping foot-to-foot, with a basic arm pattern as well (I like to have them step-touch and dribble the ball. When you (the instructor) yell "red light," everyone must freeze in a dramatic statuesque pose. Your cue of "Green Light" starts them up again.

Up/Down, Side-to-Side. This is a partner game where two people stand back to back and pass the ball overhead (up), through their legs (down), and side to side. The instructor can call out Up, Down and Side to Side randomly to keep them moving in all directions.

AB Toss - Two Kinds. Another partner drill, done two ways. First, have one person supine on the ball, the other person, standing and facing them, tosses a small ball. The person on the ball catches it, brings it almost overhead, and tosses it back to the standing person. The standing person catches the ball, does a squat and then tosses the ball back. Switch positions after 16-32 reps. The second Ab Toss has two people facing one another, both supine on the ball. they proceed to toss the small ball back and forth, taking turns bringing the small ball overhead and tossing back.

Pass It On! This is a group activity where you line up your class, give them one ball to pass down the line. The last person in line takes the ball and runs back to the front of the line to start the pass again. This can be as easy as passing hand to hand at chest height, or more challenging passing overhead, rolling under legs, bouncing the ball to the next person in line, etc. Another challenge is to add more than one ball and speed things up!

Simon Says. The age-old game of Simon Says becomes new when the ball is added. You can do a variety of skills - seated bouncing, dribbling, circling the ball with a mambo cha-cha - and all you need is the cue "Simon says do this" or just "do this". Just like the original game, when someone moves on a "do this," there is a penalty. Don't penalize just your errant mover - get the whole class to do pushups, squats or some other form of torture. This game not only works the body, but the mind as well.

Remember, all classes need an element of play - you are the ringleader to get the games going. Your class will feed off the energy you put out. Make your class the safe place they get to cut loose every time and they will keep coming back for more - guaranteed! Questions? Contact me at santesf@yahoo.com. Good luck and PLAY BALL! Jackie Camborde is a Master Trainer for Resist-A-Ball and GlidingT and a national fitness presenter and writer. Her new DVD, Real World Yoga, is available through her website. Catch Jackie's Play Ball! workshop at several conventions this year, starting with FitnessFest in Tempe, AZ April 13-15. You can book this workshop for your facility; Go to http://www.jackiecamborde.com/ for more information.

Get On The Ball For Awesome Abs!

Abdominals are the number one area of the body the public wants to train, based on a recent study conducted by several fitness associations. No matter how much research states that you cannot spot reduce, our clients and classes still want to work their abdominal muscles more than any other part of their body. We know strong abs will lead to a healthy back, and no matter what our client's goal may be, abdominal training remains an important part of a fitness program.
We view abdominal strength training as the foundation of a good overall program. We've all seen and experienced various gimmicks promoting the ultimate abs. By now, you've also probably discovered that, in most cases, these do not work. Also, if you use the traditional sit-up performed flat on the floor, you must realize how limited the range of motion for the abdominals is in that position. Because of the natural curvature of the lower back, there is no resistance against the abdominals during the range of motion the spine goes through to initially flatten against the floor. Simply put, you have moved through most of the movement that the abdominals do in a sit-up without any challenge (resistance) to the muscles. Once your shoulder blades leave the floor, the abdominals finally kick in with little range of motion left. If you are doing the exercise correctly for abs, you should think of pulling your rib-cage down towards your hips. You will find that there is not much movement left before the ribs press into your organs preventing any further range of motion. Anything past that point would require your hip flexors to pull your trunk up defeating your goal of "abdominal training". A unique quality of the Resist-A-Ball® is that it is round, allowing your spine to conform to its shape. The ball fills the curve of the lower back and allows the abdominals to work during the full range of motion of the spine. The other benefit is that because of its dynamic nature (rolling) other muscles are working to stabilize you from rolling off the ball. So, it is not only recruiting more muscles to get involved while you are isolating the abdominals, but it is also challenging your body to improve its balance.

Below are six great abdominal exercises from the Resist-A-Ball® program to help you get that rock solid foundation!

1. Trunk Curl - Slowly curl your trunk, pressing your ribcage down towards your hips, allowing your shoulders and upper back to move away from the ball. Return slowly to starting position. The lower back should be pressed into the ball throughout the exercise.

2. Oblique Trunk - The same position as the trunk curl but the legs are lowered slightly to one side for starting position. Slowly curl your trunk diagonally toward the legs and think of pulling your ribcage down and inward at a diagonal. The lower back should be pressed into the ball throughout the exercise. Perform a complete set to one side and then reverse.

3. Anchored Reverse Trunk Curl - While lying on your back on the floor, place the ball between the knees, and ankles, and the lift off the floor. The knees are stacked over the hips with the arms extended overhead gripping a heavy object (furniture, weight equipment, etc.). Tighten or contract the abdominal muscles to begin the movement of tilting the pelvis toward the ribcage, and lift the hips from the floor. Lower to starting position with control.

4. Side Bends - From a side-lying position, lift the trunk, pulling the ribcage toward the hip. Lower to starting position with control. Note: the feet may be placed against the wall for balance.

5. Trunk Pike - While lying face down over the ball, place the ball just above the knees. Begin the movement with curling the pelvis toward the ribs into a pike position. Lift the hips as high as possible. The legs remain straight throughout the exercise. Lower with control to starting position not allowing the back to sag.

6. Leg Press - Grip the ball between the ankles and lift it off the floor. Press the lower back to the floor and maintain this position throughout the exercise. Extend the legs up and outward at the level you can maintain the lower back position. Tuck back in to starting position. Note: the closer the legs are to the floor, the more difficult the exercise will be.

Russian Twist

1. Lay with shoulders on ball and knees at right angle to ankles

2. Palms facing each other and held directly over your face.

3. Use your hands and arms to rotate body to the right and hold for 2 seconds before return to centre.

4. Repeat and rotate body to left side.

Gymstick - Upper Body 2

Start with arms straight & grip stick with palm facing outwards.
Exhale a curl stick up to chest.
Inhale return to original position.
Repeat 1-3 sets of 12 repetitions.

Gymstick - Upper Body 1

Hold stick across chest with palms facing outwards.
Exhale and use your arms to extend the bar over head.
Inhale return gymstick to original position.
Repeat minimum 12 reps.
To increase resistance shorten tubing by rolling it around the stick.