Fitball Week 3
The Age
Tuesday April 6, 2004
Fitballs have revolutionised the way exercise is taught since they became popular in the 1990s as a fitness tool. Core stability is now considered crucial for a balanced, effective exercise regime that protects the spine and builds all round strength.
PREPARATION
Choosing a Fitball: 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. Cans of soup or partly filled water bottles will do for weights.
Engage your core: Sitting tall, place one hand on your lower abdomen, below your navel. Gently draw your muscles inwards beneath your hand. Try to lift your pelvic floor as the deep abdominals and pelvic floor work together well.
EXERCISE THREE - ABDOMINAL CURLS
Purpose: Helps create strong and firm muscles in the abdomen, flattening the tummy. Engaging the deep abdominals while working the outer abdominals means you will be strengthening your body inside and out. This creates a great look and a strong back.
STEP 1:
Roll down from the seated position on the ball. Position yourself so that your lower back and pelvis are touching the ball. Keep your feet flat on the ground and away from the ball. Place your hands behind your head, making sure your elbows are back.
STEP 2:
Engage your core by drawing your navel towards the ball or lifting your pelvic floor. Slowly curl your upper body upwards, until you reach a position that is half way between lying and sitting. Slowly lower the body back down.
STEP 3:
Repeat, gradually increasing to repetitions of three sets of fifteen. If, at first, you find the exercise too intense, take a small step forwards. Keep your tailbone in contact with the ball. If you find the exercise is too difficult or your back hurts practise abdominal curls on the floor until your strength improves.
STEP 4:
To make the exercise harder, take a step further back with each foot. Try placing the feet even closer together. Then repeat the abdominal curls, as in Step 2.
CARE POINT
Avoid holding your breath. Do not jerk or pull your head as this may strain your neck. If you keep a gap of about a fist between your chin and your chest this keeps your neck in line with your spine.
Protect your spine when curling up by imagining rolling up one vertebra at a time. Do not try to keep your spine straight. Focus on engaging your deep abdominals to support your spine throughout the exercise.
NEXT WEEK: RAISE AND REACH
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