As mentioned in previous posts, I like the stability ball for many exercises. I am partial to the brand “FitBall” for its durability and feel. I’m holding it in gray, yet it comes in white and other colors. It also comes in two sizes; I prefer the 22″/50cm size as shown directly below.
Below I am demonstrating the don’t for your chin/neck position when laying back on the ball. It does feel good to just let your neck relax back momentarily for a passive backbend and neck stretch; no problem. However, when executing your ab crunches, do not let your head go ‘dead weight’ and fall backwards, only to snap it back in the up position.
Instead, as shown here below, is the “DO“; the correct neutral chin/neck posture. Imagine your holding an apple under your chin to your chest. For optimum control, with focus on your core, keep your neck and chin in this neutral position throughout the entire range of motion, and your elbows to the side.
Warm regards,
Margo
I realize many of you experience pain in your lower back on occasion (or more then on occasion) and I have addressed treating your own back in a previous blog entry. Today I’m giving you a visual of the basic relief exercises to do if the book I recommended isn’t handy, but access to the internet is; click on this blog.
Lay down first, as shown here, holding for a few seconds and taking some deep breaths to RELAX removing tension. Turn head to one side; arms beside your body.
Now place your elbows below your shoulders leaning on forearms. Hold this for a couple minutes and take deep breaths to RELAX low back muscles.
Only after these two above, commence by pressing yourself up to straighten your elbows, RELAXING your torso, pelvis and legs allowing yourself to sag. Hold for a second or two, lower and repeat several times. You may maintain the up position longer, if any discomfort starts to wane, and low back starts to relax.
In the event you are unable to lay down where you are, do this standing back extension; although it may not be as effective as laying down, it will absolutely help. It is also effective in the prevention of further low back issues. Keep knees straight, feet slightly apart, maintain backbend for a moment or two then repeat going further to maximum degree.
Take care of your back, and it will take care of you!
Warm regards,
Margo
Stationary Bike & Treadmill
and Stairmaster
This is an easy answer without going into all the detail of the different mechanics of each one, OR the calories each burns, OR which is best depending on your state of injuries or lack thereof. The simple answer to which one is best?
THE ONE THAT YOU WILL DO!!!
Obviously, you may not all have access to this equipment, in which case you can guess what I’ll say, right? Head outside and propel yourself by walking or jogging. It’s nice and cool with the new rain and cooler temps. It’s because of the heavy rain the last couple of days I decided to toss these indoor alternatives out there, and surmised some of you would wonder which is “best”. I digress, the one that you will do is best, or even a combo by splitting your time between two different ones.
Enjoy the cooler temps!
Regards,
Margo
I have a private Personal Training studio in Austin, Texas, in my home. I will also go to my clients homes - and will bring any apparatus if its needed. I believe in a balance of muscle toning/strengthening, flexibility, and cardio/aerobic exercises that are fun and bring results. I also offer expertise and experience in proper and effective nutrition plans for ideal body weight and weight loss, without deprivation. Each clients program and sessions are geared to them personally, to fit into their lifestyle, to be long lasting and effective.
