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Get Physical: How Bout Some Wiffle Ball?

FitSugar — Sat, 08 Sep 2007 03:30:00 -0700

Since baseball season is in full gear, why not get outside and hit some wiffle balls? It's fun, easy to play, and sure to relieve some stress (laughing at yourself is the best part).

One great thing about this "sport" is that the equipment has to be just about the cheapest on the planet -- The ball and bat cost $4.25 through Amazon. Another great thing - a dinky wiffle ball can't cause nearly as much damage (to people and windows) as a dense baseball. Plus you can play with only 2 people - you and your honey.

The most fun part is trying to hit the ball, so you can just take turns pitching and swinging, or if you're really into it, you can make lines on the field. I just use cones or jump ropes that designate Single, Double, Triple, and Home Run. So every time the person hits the ball, you can keep track of where the "runners" are on the bases. I also like to use a chalkboard to help me remember.

Of course, if you want to play with more people, or you want to get more exercise, you can set up bases and actually run around them. It's up to you. Either way, I always end up having a great time. Plus wiffle ball is all about hand-eye-coordination, so it doesn't take much muscle power. That means you very well could beat your friend or lover in a friendly game of wiffle ball.

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Get in Gear: Baden Pink Soccer Ball

FitSugar — Mon, 04 Jun 2007 02:00:00 -0700

I grew up playing soccer and realized it is time to introduce my girly-girl to the sport. I was looking for the right ball since my daughter is very particular about design, and I found this Pink soccer ball by Baden. It even has a cool "liquid" pattern all over the ball. It comes only in size 4, but no worries since that is the official size and weight.

Girls and soccer just go together, ain't that right Mia? So why not bend it like Beckham in your own back yard. Or take it to the park and be the envy of all the soccer grrls. Buy one from Hit.Run.Score. for $14.99.

Dodgeball? A Workout?

FitSugar — Fri, 20 Apr 2007 08:45:00 -0700

Okay, I'm having major PE flashbacks here. Dodgeball was definitely not my favorite sport as a child, but Dodgeball, the movie definitely sparked my interest in the sport as an adult.

I just found out that Crunch Fitness Gyms offer Dodgeball 101 classes.

Dodgeball is back folks! You get a great cardio workout from all that running around, ducking, and throwing balls. Playing this fast-paced game as an adult is much more fun, since now you have more throwing and aiming skills, not to mention upper body strength and speed. I always end up laughing my ass off, so it's a great way to relieve stress. Plus, since you are playing a game you forget that you are working out.

You're interested now, aren't you? To find a Crunch Fitness Gym near you, check out this map of gym locations.

Fit's Tips: If you're even more into it, you can also join a local Dodgeball team or league. Check around in your area to see where they're offered (try the YMCA), so your team can start practicing for the 2007 National Dodgeball Championship.

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Stay Put Exercise Ball: BOSO Ballast Ball

FitSugar — Fri, 04 May 2007 04:00:00 -0700

We all know and love traditional stability balls but do you find it really annoying that they never stay put? Balls are always rolling all over the place at my gym -- It's so frustrating!

The Ballast Ball ($59.95, includes foot pump and workout DVD) is a weighted stability ball that stays where you put it. This ball makes it possible to perform new exercises and allows for better execution of a wide variety of seated, lying, side-lying and traveling exercises involving dumbbells, kettlebells, cable pulley systems and medicine balls. What's even more? The ball stacks easily, which means no more chasing them around the gym. Other than using the ball as a chair or bench, you can also perform throwing, receiving, lifting and shifting drills in another manner than using just weighted medicine balls.

I love doing circuits with the stability ball but it's a real pain to have to go find the ball after using it, with the BOSO Ballast Ball, this is no longer an issue. Also, I don't know about you but exercise balls are not typically part of my decor at home (despite my love for fitness), so I get totally frustrated when my stability ball rolls itself all over my house. If you have a home gym, I highly recommend the ballast ball because it stays where you put it. Buy one from Bosu.com.

How to Choose and Use an Exercise Ball

FitSugar — Fri, 17 Apr 2009 10:00:00 -0700

Yoga ball, exercise ball, gym ball, fitness ball - whatever you call it, it's a must have for all active people. An exercise ball can be used for both stretching and toning exercises, but if you're new to this piece of gym equipment, here are some things you should know.

When choosing an exercise ball, you should know they come in three sizes, depending on your height. Check the list below to see which size is right for you before purchasing one.

4'11" to 5'4" height: 55 cm ball
5'4" to 5'11" height: 65 cm ball
5'11" to 6' 7" height: 75 cm ball

Now that you know which size ball to use, here are some ways you can use it:

Use the ball as a weight bench. Lie across it on your back and do chest presses, tricep presses, or lying pec flies to work your upper body. Since you're using your legs to keep your body stable, you end up toning your glutes, quads, and hamstrings as well.

To see the other exercise ball ideas, read more.

Use it to elevate parts of your body. Raising your upper or lower body on a ball can help target specific muscle groups more effectively. Try doing push-ups or bridge leg lifts with a ball and you'll end up working many muscles at one time.
Do ab work. Crunches, abdominal twists, and bicycle crunches are so much more challenging on a ball, since lying on one engages your abs even before you start doing any exercises.
Do yoga and Pilates moves. You can tone and increase flexibility by using a ball to do basic poses and exercises. Do backbends and back strengthening exercises such as prone leg raises. A ball can also support your body weight to help you balance when trying challenging poses such as Scorpion.

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Get on the Ball: Circling Plank

FitSugar — Wed, 11 Nov 2009 03:47:57 -0800

Plank is one of my favorite exercises because it really targets your upper body and core. Plus there are so many challenging variations such as plank jumping jacks and walking elbow plank, so you mix up your routine and never get bored. Here's another variation that will really work your lower abs, so grab an exercise ball and give it a try.

Music: "Faith I Do Believe" by Rusted Root

For detailed instructions on this move, keep reading

Ease Sore Muscles With a Tennis Ball

FitSugar — Wed, 28 Oct 2009 15:00:57 -0700

Getting a massage is not always an affordable option to relieve sore muscles. I use The Stick at home but when I'm on the go it's not something I can take with me. Because of its size, a tennis ball provides on the spot muscle relief wherever you are.

Here's how I've been using mine:

For leg muscles I sit down on the floor with my legs outstretched and place the ball underneath myself where the thigh meets the butt. I slowly move from side-to-side and let the ball work itself over my muscles, placing my hands on the floor for support. This motion can be worked all the way down leg. After that's done, I turn over and place the tennis ball under the front of my thigh and start the rolling motion all over again.
For my back, I place a tennis ball between myself and a wall - this works especially well for the muscles near the neck and shoulders. Lean back into the ball and let it roll back and forth over your muscles.
Use a tennis ball underneath the arch of your foot to relieve tired muscles. Sit down in a chair and place the tennis ball under your foot. Put some pressure on the ball and let it roll up and down the muscles of the foot. This is an easy way to get a great foot massage!

The basic idea is that you can work a tennis ball into a trigger point with just a little bit of pressure. If you need to cover greater surface area, put a few tennis balls into a long sock and tie off the end.

Exercise Ball: Go for Anti-Burst Ball

FitSugar — Wed, 17 Oct 2007 02:00:00 -0700

Exercise injuries happen. It is just a workout fact. You expect to tweak a muscle lunging after a tennis ball or diving for a Frisbee. You do not, however, expect to break both of your arms using an exercise ball. Sugar user JessNess shared this little news bit with me, and I am passing it onto you.

Inside Edition reported recently that Adam Dunayer was working his upper body while lying with his back on a physio ball. He was holding 60 pound weights in each hand when the ball burst. His elbows hit the ground first. Needless to say, he broke both his arms and has yet to regain full recovery.

Inside Edition decided to put a dozen types of exercise balls through a puncture test. They found the standard ball to pop just like a balloon, similar to Dunayer's experience. However, when the anti-burst ball was punctured the ball began to hiss as it gradually deflated. So when working with a physio ball look for a thick skinned one that is less likely to puncture as well as an anti-burst style ball.

Regardless, keep on rolling!

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Does Your Dog Have a Favorite Tennis Ball Size?

PetSugar — Mon, 05 Jan 2009 07:30:56 -0800

Let's get the ball rolling in '09! It's important to have the right tennis toss for those wintry afternoons of catch with your pet. That's not to say all animal sizes won't get a kick out of the standard ball, but the small tennies are more catch-worthy for lil mouths where they could be a choking hazard to the big dogs. From teeny tiny ones (usually 1.5-inch in diameter) to the super sized (5-inches in diameter), which ball do you think your pooch would like best?

Get on the Ball: Ball Rollout

FitSugar — Wed, 23 Apr 2008 08:00:00 -0700

Sick of doing crunches? Well here's a great exercise to work your abs and core using an exercise ball - no crunches needed. Start slow and work your way up to a higher number of reps. This exercise requires proper form to avoid injury and to get the full benefits. Here is how you do it:

Begin by kneeling with the ball in front of you and with your hands on the ball.
Walk your hands out on the ball just a little bit so your fore arms are resting on the ball. You should really feel your abs working, this is how you know you are in the starting position.
Now slowly lower your body by rolling the ball out even more (away from your body), keeping your abs tight so you don't fall.
Hold the furthest position you can go comfortably (without compromising form) for a couple seconds and roll back to starting position.
Slowly return to the starting position by contracting your abs. That completes one rep.
Do three sets of 5-8 reps.

Fit's Tips: Don't allow your back to hyper extend, keep your spine in a neutral position. Also, I like to place a towel or mat under my knees to cushion them a bit. And for an extra challenge, bring your feet off the ground and balance on your knees while doing the exercise.