Resist-a-ball

Resist-a-Ball background

The most versatile, cutting-edge pieces of fitness equipment today is a 30 to 65 centimeter vinyl ball. Who knew?

Mike and Stephanie Morris did for sure, when they adapted this physical therapy modality for use in the fitness venue. The balls were originally used for stroke victims and others, who, for whatever reason, were experiencing balance and proprioceptive disabilities. Mike and Stephanie, who had done a good deal of personal training for athletes and dancers, understood all to well that the key to balance and coordination is core stability, and no other piece of equipment teaches this better than the resist-a-ball. When working on the ball, the abdominals are always active. This is similar in concept to the Pilates based work, and for this reason the ball is sometimes used in Pilates based mat classes, to mimic the actions of the equipment. You can get your own ball here.

Qualifications and how I use them in classes:

The Morrises formed the C.O.R.E. Instructor Training Program(Competent on Resist-a-ball training) certification to ensure that a quality teacher training existed. At present, I am qualified and certified to give 2 hour workshops on the ball for fitness professionals and participants. Contact me if interested. (ski resorts and spas, I am open to a barter situation!) I currently use the balls in various classes, and if you check out this video clip of my Pre-natal class, you'll even see that I've used them there! If you're a Fitness Professional, get more information about getting certified on the Resist-a-ball by visiting the Resist-a-ball Education Site.

Applications and guidelines:

The ball is the ultimate test of abdominal strength, and it can be a humbling experience! If you have been doing 100+ crunches daily, but working , as most people do, in poor form, you may be unable, initially, to perform some of the exercises. However, with proper instruction, commitment and concentration, there is usually a fast learning curve , and the inumerable rewards include an increase of total body strength, definition, flexibility and coordination, as well as a breaking of the fitness thresholds which we all experience periodically .

Helpful Hints:

Some balls have "udders" (please don't laugh!) whose primary purpose is to stack and stabilize the balls when they are not in use. When lying or sitting on the ball, make sure these udders are off to the side, or you'll experience little "speed bumps" as you work. When seated on the ball, your legs need to be at a 90 degree angle. Use the air-pump, or let air out to adjust the ball for your height. Most people have a tendency to keep their feet too close to the ball, which hyperflexes the knees, and, ironically, makes the balance even more precarious. Your feet should be 6-12 inches from the ball. They need to be completely parallel and equidistant from each other, or you'll "zig zag" as you work. When first starting out, remember that all structures balance better on a wide base of support, so keep your feet wider apart.

Most important:

Your abdominals must, must, must be contracted when working on the ball! They will be in use in every exercise you perform!

Want your own Ball? Visit Body Trends Health & Fitness Today! Body Trends has a really cool site which demonstrates various ball exercises. They also sell the greatest variety of stability balls, as well as books & videos.

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