Planks on an Exercise Ball

[OakLeaf]

The pikes are actually easier than they look. I don't know if I'd be looking back at the ball, though. You don't do that in handstand...

[zoom-zoom]

The pikes are actually easier than they look. I don't know if I'd be looking back at the ball, though. You don't do that in handstand...

It's not so much the actual pike that scares me--it's the push-ups part. I can barely do regular push-ups.

[marni]

well that kneeling on the ball looks impossibly scary so I guess that is my next challenge- I will not, however, share this one with John the trainer because he would probably interesting variations like having me kneel on the ball on a bosu ball and do all sorts of free weight arm presses and curls. Might have to save it for the last quarter but since I have a large carpeted room and a ball upstairs I will have time to practice.

Today's highlights included one legged squats to erect shoulder lifts, and squats to bicept curls erect with fairly light weights on the bosu ball.

I followed it up with an hour of cardio at a steady 80% capacity (126 bpm)on the elliptical at a resistance of 5, came home and cleaned house (see off topic they are laughing at me), walked the dogs, made curry from scratch, did the laundry and didn't sit down until dinner at 6:30. Obviously I am still on a sugar high from yesterdays PEM scan. Wonder if I will be able to move tomorrow.?

[OakLeaf]

It's not so much the actual pike that scares me--it's the push-ups part. I can barely do regular push-ups.

You'd have to do a bit of rolling back and forth to combine them with pikes, but one of the nice things about the ball is that you can micro-adjust the intensity of your push-ups by shortening your lever (rolling your legs back on the ball).

[Catrin]

You ladies are in so much better shape than I! Last night, after warming up and stretching before spinning class, I used one of our smaller balls at the club for planks - and this time I tried moving the ball around with my forearms and found that much more challenging. Just using the ball for a regular plank is easy, this was not - evil, evil, and so good for me.

Thanks for starting this thread - I suspect that this has put some ideas into Nat's head (my trainer) for new variations for building upper body strength. I had him check my form on the ball to make certain I was doing it correctly. I am currently in a new building phase in my training sessions - until May when I will drop to once a week maintenance mode for the season.

[Artista]

You ladies are in so much better shape than I!

I'm with Catrin. You ladies are an inspiration. I have no other very fit women in my life to serve as mentors or friendly competitors. This vacancy has a not-so-subtle tendency to limit how hard I push myself. TE in general, and this thread in specific, have become great motivators for me to aspire to new heights in fitness. Thanks everyone for sharing!

[Catrin]

I'm with Catrin. You ladies are an inspiration. I have no other very fit women in my life to serve as mentors or friendly competitors. This vacancy has a not-so-subtle tendency to limit how hard I push myself. TE in general, and this thread in specific, have become great motivators for me to aspire to new heights in fitness. Thanks everyone for sharing!

What Artista said!

[Susan]

After an extensive trainingsession in front of the TV I am able to kneel on that ball yeah *proud*

[Catrin]

Veronica, your arms are GREAT, I "heart" them While my trainer really hits my upper body strength pretty hard, and I've gained a lot of strength, my upper arms - with wings - just aren't tightening....

[OakLeaf]

It's not so much the actual pike that scares me--it's the push-ups part. I can barely do regular push-ups.

Wait, I think I mis-read you the first time around. You mean she does handstand push-ups in pike position on the ball?! Yikes.

[crazycanuck]

Surgtech-A simple thing you can first do on the ball is: sit & balance self, sit-balance-lift legs up (don't fall back..you won't if you find the exact spot to sit). Sit-balance-lift legs up-use weights..

[linzq]

I just wanted to say how inspirational this thread is!

I started my first session with a personal trainer today (YAY! and OW!) and have a long way to go until I can even *think* about any of these exercises. But they've got my hyped up to exercise!!!

THANK YOU!

[marni]

today trainer John, in keeping with the goals I have of increasing weight and intensity 10% per quarter, added two new ball exercises. Tonight I am feeling them but have hopes that things will improve as I do them more often.

The first one had me on my back on the ball like I was going to do an abdominal crunch from a horizontal position. With a 8 pound weight in my left hand and with my right leg extended out straight he had me do a diagonal crunch bringing the weight up to touch my right foot which was also lifted. Balance and some muscle isolation that I haven't done for awhile.

The second exercise was another crunch variation done with a 10 pound weight on my chest, abdominal crunch then grab the weight, while in the up position and touch the ball next to my hips as low down as possible while keeping good posture, muscles contracted and not overbalancing.

His latest variation on the the planks on a medicine ball are one legged planks while rolling the ball in circles and in and out.

linzq- good luck with the trainer. My trainers have made all the difference for me even though at times I have to admit it's a struggle to make myself go in and submit to the session.

In additon, they have been especially helpful, whenever I have ended up taking time off for any reason ( broken ribs 2 x, collapsed lung and masectomy) in helping me ease back into the training while not running amuck and causing further damage or slowing recovery, which Had I done on my own I probably would have pushed myself too hard.

The current trainer John was especially focused on making sure I got my balance and shoulder flexibilty and strength back after the masectomy.

[linzq]

linzq- good luck with the trainer. My trainers have made all the difference for me even though at times I have to admit it's a struggle to make myself go in and submit to the session.

In additon, they have been especially helpful, whenever I have ended up taking time off for any reason ( broken ribs 2 x, collapsed lung and masectomy) in helping me ease back into the training while not running amuck and causing further damage or slowing recovery, which Had I done on my own I probably would have pushed myself too hard.

Thanks! I'm currently recovering from a back/hip flexor/S-I injury... so the trainer is not only wonderful but necessary as I get into this new-to-me world of road cycling! I'm already feeling like I'm on the right track!