The beauty of the medicine ball is that anyone can get a good workout with this timeless piece.
Laguna Beach trainer Ryan Kollock, owner of Code Green Fitness, showed us a simple exercise with a 10-pound ball (made by Elite Power, $46.95 on Amazon, but there are cheaper models).
Step 1: Start off with feet shoulder-width apart, toes straight ahead.
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The "reverse woodchop" looks like what its name implies: Instead of swinging an ax, you draw a not-so-heavy thing back and up.
One of the best things about this exercise is the versatility: You can do it slowly or quickly; you can go at it for a fixed period of time ? 30 seconds, a minute ? and do as many as you can. Or you can do a set, take a quick break, and work the other direction. If you have some neck issues, you can skip turning the head sideways (step 3), look straight ahead, and only bring the ball to the side at a 45-degree angle.
"So we can go from senior fitness or preteen ? stability, balance and control, a nice, slow tempo ? to dynamic and athletic," Kollock said.
The exercise works mainly the obliques ? the muscles on the sides of the torso, at and just below the rib cage ? and the transverse abdominis, the band-like muscles that wrap around just below the obliques. The back, shoulders and legs also get some work.
"If you want to squeeze the ball, push your palms in, you can get your chest involved more," Kollock said. "Push your fingers into the ball, squeezing it, gets your forearms involved more. ... You can make it a total body exercise."
Contact the writer: lhall@ocregister.com or 714-796-2221
Source: http://www.ocregister.com/articles/ball-499746-exercise-kollock.html
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