Get on The Ball

People are always looking for new ways to do things, trying to keep up with the latest and greatest innovations with the thinking that latest gadgets and gizmo's will be the way to get them into shape. This might work for some and that is fine, but for a lot of folks out there the simple tried and true will work best for them without having to buy some crazy piece of equipment. We all want to avoid the boredom that can, sooner or later, creep into a fitness routine so looking for that variation in routine to stimulate change and keep our interests is totally understandable.

No matter the type of exerciser you are one of the best things you can do for a stale routine is get on the ball, literally.Exercise balls are one of the best pieces of equipment that you can use and buy. Everything you do on a machine, every muscle you used can be tested and worked out on a ball or a movement using a ball. The challenge for most folks is getting over their fear because the ball moves. It rolls, it bounces, it is not as stable as sitting on a 200-500lbs. machine to do a leg press but really, that is the point.

Using the ball for your routine will force you to use your core muscles (ones you don't even see) to stabilize the ball and yourself as you do an exercise. This will present new challenges to the same old movements you already know. Don't panic, start simple. Try just sitting on the ball with some dumbbells and do some curls and or lateral raises or just put the weights on the floor and try doing some crunches on the ball. All the "fancy" moves are just moves you do all the time but on a stable surface so you can work up to them as you build confidence. Still not feeling too secure? If you have stability issues definitely take your time, but know this is something you can do even if you need to get someone to help you in the beginning. Ask a trainer at a gym to help you and if doing this at home, then just practice sitting on the ball until you get a feel for it. Brace you feet against something stable so you wont roll around as much as you think you might. You will be surprised how quickly you can adapt to the being on the ball and the boost that it can give to the same old dull routine.

Bored with Cardio?

Doing a steady cardio routine whether it is walking on a treadmill, running, using an elliptical machine, Stairmaster or whatever you do is great, but after a while can become stale. If you don’t vary the routine, your body adapts to what you do and it settles ‘in’ so to speak.

Once your body gets used to doing the same thing over and over, you fail to get all the benefits you can from your cardio.

So how about we mix it up a bit?

Look at it like buying a new pair of shoes. At first they might not bend or move as easily as you would like but after wearing them for a while they start to break in and move with you a bit easier until eventually those new shoes feel like slippers….oh that feels so good.

So let’s just look at cardio in a similar way. Try varying the pace of your cardio and do some interval training twice a week or try a machine you do not normally use. If you are used to going fast try going slower but at a different incline to change resistance. If you are a runner, try walking. Basically try on a new machine, movement or pace (aka new pair of shoes) a couple of times a week and mix up your cardio to keep your mind, body and workouts fresh.

The Plank

The Plank, also known as a Bridge is what I consider to be a foundational exercise. Simply this is an exercise that you will use to strengthen your core and incorporate into almost every other exercise you do. Looking at the movement it seems and is very simple. The trick is how to incorporate all your core muscles and maintain the position for certain periods of time and or how many times you can do the move. While it looks simple it can be challenging.

This exercise will develop strength in your core, shoulders and arms. It can be a challenging exercise that once you master will give you greater strength and stability in your abdominal region and lower back and help you perform almost every other exercise you do.

Target areas: Abdominals and spinal erectors

Secondary target areas: Chest, Back, Legs, Arms, Shoulders

How do you do the Plank?

• Lying flat on your stomach;


• Arms at the side of the body bent at the elbows so that your hands are directly under your shoulders


• Toes are on the floor directly under the heel


• Tighten your abs and lift your body so that your upper arms are at a 90 degree angle to the floor and you are balancing on your forearms and toes.


• Elbows should be directly under shoulders


• Your body while raised from the ground should form a straight line from head to toe


• Keep the whole body tight and continue to breathe while holding yourself up for 10 seconds