Women's Menopause Health Center December 2007 Newsletter.
Have a Ball!
Exercise doesn't have to be a big hassle and spending time at the gym instead of heading home. Buy yourself a great Christmas present and head home with it. Get a ball and have a ball!
Keep the exercise momentum going when you get home from work with those big, bright, bouncy fitness balls you see in most every gym these days. The 21- to 30-inch-diameter spheres - readily available at sporting goods stores-give you a strength, stretching, and balance workout all at the same time. Try these moves, courtesy of Cassandra Howard, director of the University of Florida's employee wellness program in Gainsville:
STRETCH. Kneeling on the floor, drape yourself facedown over the ball. As your arms and head relax over one side of the ball and your legs relax over the other, use your abdominal muscles to inch the ball forward and backward (no more than 6 inches each way).
CRUNCH. Lie on the floor with your feet on the ball so your legs have a 90-degree bend. Tighten your tummy and raise your shoulders 6 inches off the floor. This exercise helps flatten and strengthen your abdominals.
RAISE. With your hands on the floor for balance, place your torso facedown over the ball. Lift one leg at a time behind you, keeping it straight and raising it until it's in line with your back. Hold for two seconds and then lower. Switch legs. This exercise strengthens your glutes, hips, and lower back.
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