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| Wednesday, April 26, 2006 | (No comments posted.)
Gabriel Lecea
Exercise Assistant, Purdue University Calumet
Gabriel has a BS degree in fitness management and an AS degree in nutrition, fitness & health from Purdue University Calumet. He also holds a certification in personal training from ACE. He currently is a full-time exercise assistant at the Purdue University Calumet’s Fitness Center and a part-time exercise instructor at Fitness Pointe.
Tabitha Stills
Exercise Specialist, Purdue University Calumet
Tabby has a BS degree in fitness management and hospitality & tourism management as well as an AS in nutrition, fitness & health from Purdue University Calumet. She also holds a certification in personal training. She has been on staff for eight years as a full-time exercise specialist at Purdue University Calumet’s Fitness Center and five years as an instructor for the fitness management bachelor’s degree program.
For more information, call (219) 989-2175 or visit www.calumet.purdue.edu/fitwellness/
Enhance your balance and strength
The Bosu ball short for "both sides up" is an exercise ball that is cut in half with a platform on the bottom. The Bosu can be utilized to challenge lower body balance, strengthen the upper body, and engage the core. The Bosu exercises require the body to find its equilibrium or center of gravity because of the unstable surface. The exercises in this six-week series should help improve balance, coordination, strengthen muscles, increase body awareness and movement performance.
Safety pointers
Correct exercise technique will help get results and keep you exercising safely.
* Athletic footwear is recommended.
* Be sure there no objects around you that may cause injury if you lose your balance. If you lose balance, simply step off on to the floor. Be patient, it takes time for the body to adapt to unsteady surfaces.
Crunch
Sit with your hips on the forward center section of the ball. Place your hands across the chest, behind your head, or place your fists at your temples. Flex your knees approximately 90 degrees. Then slowly contract the trunk to about 30 to 35 degrees and exhale. Inhale as you return to the start position with control. Challenging change up: How you position your body on the ball determines your resistance level. Perform the crunch with the ball under your lumbar spine will make it more challenging.
V-sit
Sit with hips slightly forward on the ball and place your hands behind you on the ball. Slightly lean your torso back while keeping your back straight. Exhale and lift your legs up in to a V or 45 degrees while contracting the abs. Inhale and slowly lower legs in front of you to the start position.
Challenging change up: Put your arms extended out in front of you or put arms over head to make the exercise more difficult.
Goal: 1-2 sets, 10-15 reps
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