To Your Health
November, 2007 (Vol. 01, Issue 11) |
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Movement
Keep abs drawn in tightly as you lower your upper body.
3 Draw in your abs and squeeze your glutes.
4 Slowly crunch your upper body forward, raising your shoulder blades off the ball and tucking chin to chest.
5 Slowly lower your upper body over the ball, keeping your abs drawn in tightly.
6 Repeat.
Keep feet flat on floor, shoulder-width apart.
LONG-LEVER BALL CRUNCH WITH MEDICINE BALL
Getting Started
1 Lie supine on a stability ball (with the ball under your low back) with your knees bent at a 90 degree angle.
2 Place your feet flat on the floor shoulder-width apart with your toes pointing straight ahead. Allow your back to extend over the curve of the ball.
3 Place your arms straight overhead holding the medicine ball.
Keep arms directly overhead.
Movement
4 Draw in your abs and activate your glutes.
5 Quickly crunch your upper body forward.
6 Keep your arms directly overhead holding the medicine ball as you crunch.
7 Slowly lower your upper body over the ball, maintaining a drawn-in position.
8 Repeat.
Keep feet from touching floor.
SEATED OBLIQUE TWISTS WITH MEDICINE BALL
Getting Started
1 Sit on the floor with your knees bent and your feet flat on the floor.
2 Raise your feet in the air just enough so they don't touch the floor.
Movement
As you twist to each side, tap ball to ground.
3 Holding a medicine ball with both hands directly out in front of you, twist to your right and tap the ball on the ground.
4 Quickly, but smoothly, turn to your left and tap the ball on the ground.
5 Repeat.
This concludes my five-part series on the total-body workout. As you prepare for the holiday season, remember to keep yourself motivated by constantly challenging yourself to new levels. Good luck and stay fit!
Chelsea Cooper, MPA, CPT, is certified by the National Academy of Sports Medicine as a personal trainer, performance enhancement specialist, and rehab and exercise specialist. To learn more, visit www.trainwithchelsea.com.
