Fitball Week 5
The Age
Tuesday April 20, 2004
Fitballs have become a central piece of equipment in gyms throughout Australia. They cannot be beaten for improving posture and building muscle tone inside and out. This week, we continue to focus on core strength and stability. This is a favourite for targeting the gluteals (buttock muscles).
PREPARATION
Choosing a Fitball: Choose a ball that is the right size for you. When comfortably inflated (firm, with a little give), your hips should be level with your knees or slightly higher.
Other equipment: Comfortable, close fitting clothes. Level non-slip floor space. Weights can be cans of soup or partly filled water bottles.
Engage your core: Sitting tall, place one hand on your lower abdomen, below your navel. Gently draw your muscles inwards beneath your hand.
EXERCISE FIVE - BALL BRIDGES
Purpose: This exercise is a great workout for your back and buttocks. It requires postural and pelvic control providing another exercise targeting core stability.
STEP 1:
Lie facing upwards, with your head, neck and shoulder-blades supported on the ball. Have your hands either under your head, resting on your hips, or down by your side, whichever is more comfortable. Your feet should be hip-width apart, and your neck and spine parallel to the floor.
STEP 2:
Engage your abdominals. Slowly lower your bottom towards the floor.
STEP 3:
Press down through your heels, and contract your buttocks (gluteal muscles) to raise your hips to the horizontal position.
STEP 4:
Repeat 15 times. If, at first, the exercise is too difficult or you experience back pain, try lying on the floor without the ball to do the bridging.
STEP 5:
For a more challenging exercise, hold the bridge position and add a chest press. With a weight in each hand extend your arms towards the ceiling, keeping the weight directly above your chest. Hold the bridge and repeat the arm lift 15 times.
CARE POINT
It is important to engage the core muscles throughout this exercise to protect the lower back. If you feel any pain, stop immediately. The weight should be placed firmly in the heels, so you can wiggle your toes. If you add the chest press, allow your elbows to bend and arc outwards and down to shoulder level.
NEXT WEEK: HAMSTRING LIFT AND ROLL
Lisa Westlake is a qualified physiotherapist and 2003 fitness presenter of the year. For more information, visit www.physicalbest.com
Consult your doctor before attempting any exercise your body is not used to.
© 2004 The Age