Bosu Ball: Abdominal Exercises

I came upon an owner's manual for the Bosu Ball, designed by David Weck, and the next series of post will have information from that manual. For more information, see www.Bosu.com. It is always great to get off a plateau, and the Bosu ball may be ideal for exercising balance, which we usually do not concentrate on, and strength.

(Curved part up) Center yourself at the center of the Bosu Ball with your gluteus maximus. Keep your legs at a Pilates plank position with knees at 90 degrees and shins straight. Do four sets of 10 repetitions of abdominal crunches. A more advanced movement is bringing your legs in at the same time to work your lower abdominal muscles too.

You can also perform four sets of 10 repetitions of the oblique exercises (see older post). Place your hands behind your head and keep your elbows "open". Reach the opposite elbows to the opposite knee (while slightly bringing your knee "up"). Alternatively for the obliques, lie sideways on the curved part of the Bosu Ball. Placing one leg over the other, crossing at the knee, makes it easier. Place your crossed arms in front of your waist. Stretch out and from this position, slowly lift the torso and flex to the side. Do four sets of 10 repetitions, then repeat for the other side.

Disclaimer: None of the above information can be taken as a substitute for advice from a medical professional such as a physician.

My third book, Pocket Guide to Fitness, is available on www.louizapatsis.com, http://www.authorhouse.com, www.bn.com and http://www.amazon.com. If you look up my name on those Web sites, you will find my other books The Boy in a Wheelchair and Life, Work and Play: Poems and Short Stories.

Bosu Ball: Lift One Leg

I came upon an owner's manual for the Bosu Ball, designed by David Weck, and the next series of post will have information from that manual. For more information, see www.Bosu.com. It is always great to get off a plateau, and the Bosu ball may be ideal for exercising balance, which we usually do not concentrate on, and strength. You can perform exercises with the curved part of the ball facing up or down.

(Curved part up) Place one foot at the center of the Bosu Ball. Bring the other foot to the center to get balance, then extend it forward or sideways or backward. use your arms where you can achieve balance. Do 10 to 60 seconds of bringing the non-centered leg up in one of the three directions. Repeat for the other leg and/or other directions.

Disclaimer: None of the above information can be taken as a substitute for advice from a medical professional such as a physician.

My third book, Pocket Guide to Fitness, is available on www.louizapatsis.com, http://www.authorhouse.com, www.bn.com and http://www.amazon.com. If you look up my name on those Web sites, you will find my other books The Boy in a Wheelchair and Life, Work and Play: Poems and Short Stories.

Bosu Ball: Balance

I came upon an owner's manual for the Bosu Ball, designed by David Weck, and the next series of post will have information from that manual. For more information, see www.Bosu.com. It is always great to get off a plateau, and the Bosu ball may be ideal for exercising balance, which we usually do not concentrate on, and strength. You can perform exercises with the curved part of the Bosu Ballon the floor or facing up.

(Curved part facing down)Balance: Leap onto the Bosu ball with one foot to its middle. Bring the other foot aboard right next to the first one. Repeat for 20 repetitions on each side. Do 30 seconds of alternating leg compressions 9with both feet on the Bosu ball). Then repeat the jumps with the other leg.

(Curved part facing down) Side Squat: Place both feet at the center of the Bosu ball. Perform a jumping squat (plyometrics, and then twist to one side with your hands reaching for that side's knee. Perform 20 repetitions, then do the same for the other side.

Disclaimer: None of the above information can be taken as a substitute for advice from a medical professional such as a physician.

My third book, Pocket Guide to Fitness, is available on www.louizapatsis.com, http://www.authorhouse.com, www.bn.com and http://www.amazon.com. If you look up my name on those Web sites, you will find my other books The Boy in a Wheelchair and Life, Work and Play: Poems and Short Stories.

Swiss Half Ball or Bosu Ball

Have you seen those "Swiss half balls" or Bosu balls? They are used for balance. Place your feet on the inflated side. They can be about four inches apart. Small muscle fibers in your core muscles of the abdomen and back will be triggered for balance. You can do arms exercises such as biceps curls while improving your balance and training your core muscles. If you do the same exercises with the flat part of the Bosu ball on top, it is even harder. The same holds true for push-ups. Little shoulder muscle fibers will be used that would not be used or used as much without the Bosu ball.

To use if further to improve balance, use either side for ballet moves such as raising one leg at a time to the front, side, diagonally or back.

Disclaimer: None of the above information can be taken as a substitute for advice from a medical professional such as a physician.

My third book, Pocket Guide to Fitness, is available on www.louizapatsis.com, http://www.authorhouse.com, www.bn.com and http://www.amazon.com. If you look up my name on those Web sites, you will find my other books The Boy in a Wheelchair and Life, Work and Play: Poems and Short Stories.

Abdominal Muscles: Wedge and Medicine Ball or Bar

You may have seen wedges at a gym. See my prior two posts. Lie down on a wedge with your head on the lower level of a "wedge". You may want to use a towel so you won't be on the floor. Use a medicine ball or bar at a weight that works you out, yet you are able to do. With your head, neck and back aligned in a straight fashion, holding the medicine ball or bar with arms straight over your head, come up for a sit up until your chest is about half a foot from your knees. Repeat for four sets of ten repetitions. If you are a beginner with this exercise, hold the medicine ball or bar with bent arms between your ribcage and your belly button.

Disclaimer: None of the above information can be taken as a substitute for advice from a medical professional such as a physician.

My third book, Pocket Guide to Fitness, is available on www.louizapatsis.com, http://www.authorhouse.com, www.bn.com and http://www.amazon.com. If you look up my name on those Web sites, you will find my other books The Boy in a Wheelchair and Life, Work and Play: Poems and Short Stories.

Body Plank - Abdominal Exercises

This is used in Pilates classes. Face down and support yourself on your forearms and knees. Keep your head, neck and back aligned. Now lift your knees off the floor and go onto the toes and balls of your feet. Keep your head, neck and back aligned.

1. Lift your right leg out, toes pointed, until it is 90 degrees with your left leg, which is at the starting position. Bring the right leg back with the foot flexed. This worked out your abdominal muscles mostly, and also back muscles, right leg muscles and right calf. Repeat with the left leg. Do four sets of ten repetitions of each leg.

2. Begin at the same starting position. Lift your right leg, with the knee bent at 90 degrees, so that the knee and hips are on the same level. Lift the right leg two inches (pulse)two times. Repeat with the left leg. Point your foot for the first pulse and flex your foot for the second pulse. This works out the same muscles, including your gluteus minmus and gluteus maximus. Repeat with the left leg. Do four sets of ten repetitions of each leg.

Disclaimer: None of the above information can be taken as a substitute for advice from a medical professional such as a physician.

My third book, Pocket Guide to Fitness, is available on www.louizapatsis.com, http://www.authorhouse.com, www.bn.com and http://www.amazon.com. If you look up my name on those Web sites, you will find my other books The Boy in a Wheelchair and Life, Work and Play: Poems and Short Stories.

Web site with Health Information and Supplements

I do not take supplements and believe that if one eats a well-balanced diet and exercises regularly, one does not need them. Exceptions can occur at different points in one's life, or if one is pregnant, sick or a senior.

I heard of a Website www.oxlabs.com with lots of health information, including blogs and discussion boards by experts on nutrition and exercise, and nutritional supplements. The creator Rick Mancini of Huntington, New York, says that, "Since 1994, the FDA regulates the manufacture, health claims and labeling of nutritional supplement products. The manufacturer that I work with is one of the most reputable in the country, and meets or exceeds all FDA regulations and guidelines. Along with the nationally recognized nutritionists that I work with, I research the clinical studies behind the nutritisuiticals in my formulas, and the institutions that did the studies. I also get a detailed Certificate of Analysis of everything that I have made. I have an engineering background and an extensive knowledge of manufacturing standards and research. I check these things out very thoroughly."

This sounds good. Check it out.

Disclaimer: I am not involved with this Web site, or read the information, and I do not take or endorse the supplements here. Always consult a physician before taking any nutritional supplements.

Some Self-Defense Moves

I attended a free self-defense class.

Here are some tips:

1. Always protect your head with your arms.
2. Stand with one leg in front of the other, knees slightly bent, for strength and balance.
3. Practice standing on one leg in this stance to prepare to kick.
4. Kick the side of the knees.
5. Kick the shins if you have steel-toe boots.
6. Step on the feet. This hurts and immobilizes the other person.
7. Your finders are delicate. That is why boxers wear boxing gloves.
8. A fist with the thumb on the side versus inside your fingers is safer.
9. If someone punches you in the stomach, tighten your abdominal muscles.
10.if someone grabs your wrist, move it, down and up again to vary its width. Use your body weight where the person's free arm is and put your body weight against the arm that is grabbing you. You can hit their unprotected side. Take them off balance by squatting.
11. If someone is coming from behind you and puts you in a headlock, lower your shoulder and knee on the side where they are and drop. They will go almost over you to the side. you can hit them on the floor or run.
12. You can poke eyes, pull ear, punch the nose above on, or below it, hit under the nose and above the mouth, or hit at the temples.
13. Punch the unprotected side, especially the right where the liver is or the lower back where the kidneys are.
14.Yelling can shock the opponent.
15. When you run from someone, do so from the direction from which their back is turned.

Disclaimer: I am not a professional fighter or self-defense instructor. Do your own research and practice. Take classes from professionals.

My third book, Pocket Guide to Fitness, is available on www.louizapatsis.com, http://www.authorhouse.com, www.bn.com and http://www.amazon.com. If you look up my name on those Web sites, you will find my other books The Boy in a Wheelchair and Life, Work and Play: Poems and Short Stories.

Hamstrings and Couch

If you have a strong couch, and are fit and confident, try this.

Secure the back of your ankles under the couch. Keep your head, neck and back straight. put your hands behind your head with elbows open. Lower your body one to two feet and return. Primary muscles used are your hamstrings. Stabilizer secondary muscles used are your abdominal muscles. Do this for four sets of ten repetitions.

Disclaimer: None of the above information can be taken as a substitute for advice from a medical professional such as a physician.

My third book, Pocket Guide to Fitness, is available on www.louizapatsis.com, http://www.authorhouse.com, www.bn.com and http://www.amazon.com. If you look up my name on those Web sites, you will find my other books The Boy in a Wheelchair and Life, Work and Play: Poems and Short Stories.

Is It You?

How do you want to look? Do you want to look like you did years ago? Do you want to look like a person in a magazine? Do you want to look like a bodybuilder?

I previous blog posts, I wrote about ogenetics is a determiner of how you will look, no matter how much you work out, and how to be happy with how you look through the process. It is important to envision how you want to look while liking where you are.

Have you ever gone into a department store and seen an outfit that is wonderful, creative, and sexy, but just not you? You are certain it would look great your friend, but you will pass. Another's look may not be right for you. As you see your body change, you will see what feels and looks good for you. Let it flow and intend together. It is a yin yang balance, as is everything.

Disclaimer: None of the above information can be taken as a substitute for advice from a medical professional such as a physician.

My third book, Pocket Guide to Fitness, is available on www.louizapatsis.com, http://www.authorhouse.com, www.bn.com and http://www.amazon.com. If you look up my name on those Web sites, you will find my other books The Boy in a Wheelchair and Life, Work and Play: Poems and Short Stories.

Variation on Abdominal Plank

See January 22 blog post for abdominal plank exercise.

Here are variations for your transverse oblique muscles:

From the plank position, bring your right leg at a 90-degree angle out parallel to your side and back to the plank position. Repeat for four sets of ten repetitions. Do the same for the left leg.

From the plank position, lift your right leg at a 90-degree angle up so your ankle goes over your right gluteus maximus muscle. Repeat for four sets of ten repetitions. Do the same for the left leg. This also works your glueteus maximus muscles.

Disclaimer: None of the above information can be taken as a substitute for advice from a medical professional, such as a physician.

My third book, Pocket Guide to Fitness, is available on www.louizapatsis.com, http://www.authorhouse.com, www.bn.com and http://www.amazon.com. If you look up my name on those Web sites, you will find my other books The Boy in a Wheelchair and Life, Work and Play: Poems and Short Stories.

Sitting Gluteus Maximus Stretch

Sitting while folding your legs with the outside of your ankles "facing" the floor. Place one leg in front of the other.Keep your knees as close to the floor as you can. Breathe in, and then breathe out and bend forward from the waist until your chest touches your legs. Or get as close as you can. Hold for ten seconds. Do this five times. Work your way up to holding the pose 10 seconds each time. Now alter which leg is in front and repeat.

Disclaimer: None of the above information can be taken as a substitute for advice from a medical professional, such as a physician.

My third book, Pocket Guide to Fitness, is available on www.louizapatsis.com, http://www.authorhouse.com, www.bn.com and http://www.amazon.com. If you look up my name on those Web sites, you will find my other books The Boy in a Wheelchair and Life, Work and Play: Poems and Short Stories.

Sitting Abdominal Dance Move

Here is a warm-up move from Martha Graham School of Contemporary Dance:

Sit with your legs parallel in front of you, your right leg over your left leg at the ankle.. Keep your back straight. Contract your abdominal muscles and slowly lie down. Release the contraction and straighten your back again. Your back will be a little rounded, and 45 degrees from the floor. Now slowly lift your right leg, toes pointed, 70 degrees from the floor. Slowly lower the leg. Go back to the first position, with your left leg in front of your right leg at the ankle. Repeat for the other leg. Do this ten times for each leg.

Now get a massage!

Disclaimer: None of the above information can be taken as a substitute for advice from a medical professional, such as a physician.

My third book, Pocket Guide to Fitness, is available on www.louizapatsis.com, http://www.authorhouse.com, www.bn.com and http://www.amazon.com. If you look up my name on those Web sites, you will find my other books The Boy in a Wheelchair and Life, Work and Play: Poems and Short Stories.

Swiss Ball and Wedge: Abdominal Muscles and Gluteus Maximus

Take a small-sized Swiss ball and a workout wedge (search for blog posts on both). Lie dow with your hips on the short end of the wedge and place your shoes, knees bent 90 degrees, on the Swiss ball. It takes abdominal strength just to keep the Swiss ball steady. Lift your hips a foot or more off the ground, as much as you can in a slow steady motion. Do this for four sets of ten repetitions, until you can do five or more sets.

Then go to the sauna to get rid of the pain. ;)

Disclaimer: None of the above information can be taken as a substitute for advice from a medical professional, such as a physician.

My third book, Pocket Guide to Fitness, is available on www.louizapatsis.com, http://www.authorhouse.com, www.bn.com and http://www.amazon.com. If you look up my name on those Web sites, you will find my other books The Boy in a Wheelchair and Life, Work and Play: Poems and Short Stories.

Lunge Squats

Do you want to kick your own butt? Do a lunge and squat all in one. Go to the squat rack. Use a weight that provides resistance and with which you can do four sets of ten repetitions - for each of the two leg position variation. That's eight sets! Get into lunge position. Do squats: Instead of lowering yourself as you for the standard squat, lower yourself into a lunge position.

Disclaimer: None of the above information can be taken as a substitute for advice from a medical professional, such as a physician.

My third book, Pocket Guide to Fitness, is available on www.louizapatsis.com, http://www.authorhouse.com, www.bn.com and http://www.amazon.com. If you look up my name on those Web sites, you will find my other books The Boy in a Wheelchair and Life, Work and Play: Poems and Short Stories.

The Plank: Test Your Abdominal Muscles

Dr. Oz, who is frequently on Oprah's television show, and another doctor, talked about the Plank exercise this morning on Good Morning America. Assume a push up position, except rest on your forearms and elbows, not hands. Keep your body as straight as possible, about half a foot over the floor. Hold it there. If you hold it for 15-30 or so seconds, your abdominal muscles are in good shape. If you hold it for 45 or more seconds, they are in great shape.

I have been working out my abdominal muscles since I was 10 years old. If I lose more weight, I would show my six pack. I have some cuts now. I held it for 60 seconds and could have gone for more. If anything, my lower back, which I do not work out as much as my abdominal muscles, started to get weak first. Make bets with your friends on how long you can hold it and win some money. Write a comment and let us know how you are doing.

Disclaimer: None of the above information can be taken as a substitute for advice from a medical professional, such as a physician.

My third book, Pocket Guide to Fitness, is available on www.louizapatsis.com, http://www.authorhouse.com, www.bn.com and http://www.amazon.com. If you look up my name on those Web sites, you will find my other books The Boy in a Wheelchair and Life, Work and Play: Poems and Short Stories.

Walk Sideways

Years ago I wrote a blog post about holding a bar over your quadriceps and doing squats. This builds up your adductor muscles. You can do the same thing with a rubber band with two handles for your feet on either side. I am not sure what the official name is, but many gyms may have this equipment. You do not need to use your hands. Squat down a few inches and take wide steps sideways. You will feel the burn in your leg muscles, especially your abductors.

Do five sets of ten repetitions.

Disclaimer: None of the above information can be taken as a substitute for advice from a medical professional, such as a physician.

My third book, Pocket Guide to Fitness, is available on www.louizapatsis.com, http://www.authorhouse.com, www.bn.com and http://www.amazon.com. If you look up my name on those Web sites, you will find my other books The Boy in a Wheelchair and Life, Work and Play: Poems and Short Stories.

Center

Recently in a Martha Graham modern dance class, I danced better than I ever have. Even when I could not do a movement that was new for me, I was strong and poised. I had not warmed up much. As the teachers they often say, this comes form the inside, from your core essence and will. At a reiki session months ago, the practitioner told me to not forget my core. With all of my energy, what is missing is sometimes not trusting myself - my choices, my preferences, and even my opinions, and trusting the Universe along with that. The strength and pride to choose and deal with whatever mistakes you may make through the learning process of dance or life, will have you "perform" better always.

Disclaimer: None of the above information can be taken as a substitute for advice from a medical professional, such as a physician.

My third book, Pocket Guide to Fitness, is available on www.louizapatsis.com, http://www.authorhouse.com, www.bn.com and http://www.amazon.com. If you look up my name on those Web sites, you will find my other books The Boy in a Wheelchair and Life, Work and Play: Poems and Short Stories.

Subtle Abdominal Movements

As in Martha Graham dance classes, often subtle movements, from the head to the toes, have you gain strength, stamina and poise.

Here are some subtle abdominal movements:

Rectus Abdominus:

You can lie down, sit or stand. If you stand, stand with your legs shoulder-width apart. Inhale deeply. Exhale and contract your rectus abdominus.Isolate this muscle. Inhale and release. Repeat 40 times. this has you connect with your emotions. For instance, while contracting you may feel pain, and when exhaling you may feel a rebirth or resurrection.

Transverse Obliques: Stand with your legs shoulder-width apart. Do not bend your knees. Turn slightly to the right, about two "circular" inches. Do the same on the left. Repeat until you have four sets of ten repetitions on each side. You can hold free weights for more resistance.

Disclaimer: None of the above information can be taken as a substitute for advice from a medical professional, such as a physician.

My third book, Pocket Guide to Fitness, is available on www.louizapatsis.com, http://www.authorhouse.com, www.bn.com and http://www.amazon.com. If you look up my name on those Web sites, you will find my other books The Boy in a Wheelchair and Life, Work and Play: Poems and Short Stories.

Russian Kettlebells

Today on the subway I moved to an outside seat to get ready to get off at 34th Street. A tall African-American man sat on the inside seat and read a health magazine. I was in the moment and talked to him. He is a personal trainer. I quickly shared about my book and gave him a business card. He gave me a Vitamin Shoppe magazine. I read an article on Russian kettlebells by Pavel Tsatsouline. I will share some of it here.

I wondered what the name of those medicine balls with a handle is, or what are different ways to use them. According to Pavel, there are three ways.

1. Swing: Grab the handle with one or two hands, squat, and drop it between your knees. Snap it forward with force for your legs and glutes to hip height.

2. Grind: Grab the handle with one or two hands and slowly lift it to chest height.

3. Snatches are done in one swift, fluid motion. You swing and snatch the kettlebell with both hands overhead with your arm extended. Do not lock your elbows.

Disclaimer: None of the above information can be taken as a substitute for advice from a medical professional, such as a physician.

My third book, Pocket Guide to Fitness, is available on www.louizapatsis.com, http://www.authorhouse.com, www.bn.com and http://www.amazon.com. If you look up my name on those Web sites, you will find my other books The Boy in a Wheelchair and Life, Work and Play: Poems and Short Stories.