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Fitness Tools: The Exercise Ball
The exercise ball is a great fitness tool, especially for ab workouts. There are many ab ball exercises that can be done to strengthen the "stabilizing muscles" of the body. These muscles don't usually get a good workout with the standard group of ab exercises. The exercise ball can also provide some variety in your fitness routine and keep things interesting, which can help you stay motivated.
There are some basic guidelines to follow when selecting an exercise ball. Personal trainers and other health club personnel can help you find the right size ball if you are at the gym. If purchasing one for home use you can follow the manufacturer's guidelines.
Here are some things to keep in mind to make sure you get the ball that is right for you:
When you sit on the exercise ball you should be able to put your feet flat on the floor.
Your knees should be equal with your pelvis or lower.
Weight is a factor in sizing the ball, so you may want to adjust accordingly if you are heavier or lighter than average for your height.
Remember that you will need an air pump to keep the ball inflated. If it doesn't come with one, pick one up at your local sporting goods store.
Don't forget to think about where you will store the ball. Although they are a super tool, they take up a bit of space.
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Challenge Yourself to Change It Up
Any fitness routine can become stale if done for too long a period of time. Things get boring and that can make you lose your motivation. Keep your program fresh by continuing to challenge yourself in a variety of ways. Here are some super tips for staying motivated and changing things up a bit:
Learn new exercises. Check out women's magazines for new ideas or keep an eye out in the health club for moves you have not tried before.
Add weight and do less repetitions for a change of pace or drop the weight and do extra sets.
Try out new fitness classes for a different atmosphere.
Keep an eye out for new ab exercise equipment or other types of gear. Using new props can challenge your muscles in different ways.
Join a "boot camp." Some places have them just for women.
Try out interval training to change up the routine. Bursts of cardiovascular exercise (such as jogging) mixed in with weight training can make the workout go more quickly.
Get out of the rut. If you find that you are using the same machines all the time, resolve to incorporate new ones. If you always walk on the treadmill, try out the elliptical trainer. Change things up -- you will be glad you did!
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Abdominal Exercise: Know Your Muscles
The abdominal area is made up of a group of six separate muscles. These muscles perform a variety of functions. They help us breathe, assist us with posture and also help us to move our body. Knowing a little about where these muscles are and what they do can help when you are trying to set some fitness goals for yourself.
The deepest abdominal muscle is called the transversus abdominus, and it wraps around the organs horizontally in the body. Next are the internal and external oblique muscles which come in pairs and are located on both sides of the abdominal area. These muscles help rotate the torso. Last, there is the rectus abdominus, the most superficial layer of the abdominal muscle group.
All of these muscles fit together and help the body maintain its integrity as well as help it to move. To work these muscles effectively, abdominal exercise routines must target each of the six groups and develop them all. It can be easy to make the mistake of working only a few of them.
Group exercise classes and personal training sessions are both great ways to learn a variety of exercises for each of these muscles. Try to include some moves for each muscle group whenever you do your abdominal exercises so that you develop them equally over time.
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Creating Fitness Goals
Why should you take the time to write down your fitness goals? Because it can help you reach them. In order to write them out, you will need to think through things such as how you can achieve your goals and what is a reasonable amount of progress is that you can expect over time. Comprehensive fitness programs at the health club often have this component, and some personal trainers do it as well.
So how can you get started? Try thinking about your end goal. Perhaps it is weight loss; or even being able to run a marathon. Then take a little time to develop a strategy for reaching it that works with your lifestyle. Try to outline some "benchmarks" for the goal so that you can chart your progress as you go.
Evaluating your progress along the way is a key feature of this type of program. If you are not meeting your benchmark goals, you may need to re-vamp the plan you originally came up with. Re-adjusting goals is a normal part of the process, and will help you see if your fitness program is practical.
You may want to start with just one fitness goal at a time. Try beginning with something manageable and see how it goes. Perhaps you may want to set a distance goal for your walking program, or begin doing some lower ab exercises to begin. Keeping the goals small at first will help you learn the process and build confidence as you go.
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Ab Workouts for Busy Women
Doing abdominal exercises regularly can be difficult if you lead a busy lifestyle. Staying motivated to do a full-out fitness routine at the end of the day may not always work, so here are some simple strategies for getting those ab workouts in without making things too overwhelming:
If you relax in front of the television when you get home from work, do some crunches during the commercials. You will get enough of an ab workout to maintain progress.
Easy ab workouts can be accomplished anywhere. Practice keeping your abdominal muscles engaged as you wait in line, drive your car or walk to the mailbox.
Get your ab exercises out of the way first thing in the morning by getting up just five minutes earlier. If you put it off, you may not get to it later in the day.
Learn a few Pilates moves that emphasize the abs and incorporate them into your day before breakfast.
Mix and match these ideas to make sure you get your ab workouts in each weekday; that way you can take a little break on the weekend. If you miss a day during the week, schedule in a little time on the weekend to make up for it. Finding the time to squeeze a few ab exercises in can be done -- even when you are busy. You just have to think ahead.
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Sticking to a Fitness Program
Are you having difficulty sticking to a fitness program? Getting into a regular routine can be a challenge, but there are some time-tested solutions that will help you stay motivated and assist you in meeting your fitness goals. Choose from some of the following:
Team up. Having a "workout buddy" can keep you dedicated to a fitness routine. Find a running partner. Ask your sister to join a health club with you. Take a walk with your spouse every night after dinner. If you can team up with another person, you are less likely to take a pass on your workout.
Walk the dog. It may sound a little crazy at first, but getting into a good walking routine can not only help your health, but your dog's too!
Reward yourself. Set a goal for working out each week, and if you reach it, reward yourself with something small. You might try something like buying a book or going to see a movie. Try to keep the reward to non-food items.
Set small, reachable goals. Try not to discourage yourself by attempting to go all out. Strive for slow, steady improvement.
Be honest with yourself. Will you really work out when you get home from a long meeting or playing with your kids at the park? Try to make sure you schedule time for fitness when you have the energy.
Join a class. It can help to have a set time to work out. Try out something that interests you for extra motivation.
Just go. If you think about working out too much, you might talk yourself out of it.
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Workout Music: A Great Motivator
Several research studies have found a link between workout music and improved physical performance during exercise. Listening to music while working out can help keep you motivated and have you pushing harder than you would without it. Plus, it's enjoyable!
Choosing workout music that you find inspirational can amp up your cardiovascular routine at the gym or help you finish out that tough morning run. The music selection you put together will vary depending on what you enjoy and what makes you feel good. Many people enjoy using an mp3 player or iPod at the health club or when exercising outdoors. If you prefer working out at home, you can always turn on the radio or listen to a CD.
There are a few things to remember if you will be listening to music while you are working out. First, make sure the volume level is low enough that you can hear what is going on around you; this is important for safety. Second, select music that corresponds closely to the pace of the activity you will be doing. Finally, try to vary the music periodically; it can help maintain interest and keep you motivated.
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Get a Fitness Baseline
There are a variety of health fitness services available at health clubs. These services can be a great way to get a "fitness baseline."
Getting a baseline for things such as body fat, strength and flexibility can provide you with information that you can use to measure progress in your fitness routine. It can also help you set reasonable fitness goals. Here are some baseline numbers that you may want to consider getting before starting or re-vamping a fitness program:
Body fat percentages: Typically done using calipers and measurements
Cholesterol numbers: A simple blood screen will be performed
Blood pressure: Taken by using a blood pressure cuff
Flexibility measurements: The tests for this vary
Strength measurements: Usually done by recording maximum lifts
Cardiovascular endurance measurements: Often done by taking a treadmill or bike test while having vitals monitored
The majority of these "tests" can be given at a health club, so you may want to inquire about them at the desk if you can't find any literature on them at the facility. Things such as cholesterol tests and blood pressure can be measured by a physician as well.
These services are sometimes offered for free, while other times there may be a charge for them. Some health clubs will offer specials or promotions where the testing is done at no charge. Community health fairs and screenings are other places that you may find these tests offered.
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Hiring a Personal Trainer
Most health clubs offer a variety of fitness programs and classes, along with the option of including personal training services. Hiring a personal trainer can keep you motivated, and can also help you define your fitness goals.
So what should you look for in a personal trainer? You will want to find someone who is qualified to guide you through things and make sure you are in proper form when doing things such as your ab and butt exercises. Here are some key things to ask when looking for a trainer:
Do you have a certification? Personal trainers who are certified have met certain guidelines for their field, and will have up-to-date information on the latest exercises and theories.
What is your cost? See if you can find a trainer that is in your price range. Ask about any specials or deals they may have as well.
What type of trainer are you? The answer to this question can help you decide if the trainer's style is a "match" with your personality.
What can you do for me? Listen carefully to this answer and see if it matches with your expectations.
How long have you been working in the field? Although there is nothing wrong with hiring someone who is fresh out of school, you will want to have an idea of the person's experience level.
Think carefully about whether you would be more comfortable with a male or female trainer. You will also want to decide how many sessions you want to sign on for. Some people like to begin a fitness routine by using a trainer, while others use their services periodically to stay motivated and learn new exercises.
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