Christmas on the Ball” at the BellHOP Café on Saturday, 12/8/2012
Public Invited: Bring your exercise ball or just your self for a toning, movement and fitness session.
“Introductions and Welcome by Pat Jonas of BUMC and Heather
of BellHOP Café
Overview of Session including Health and Safety Warning and
Disclaimer
Make a
Habit of toning, stretching and movement first- fitness later. PACE YOURSELF
Standing,
Sitting on the ball- with/without bouncing, lying on the ball, lying on the
floor
Helps
Heart, Upper Body, Core, Lower Body, Spine and Mood
Opening Prayer
Breathing on the ball.
Without- five whole breaths and five with bounces.
Standing: Five reps
each of twist (p117)*, front bend and side bend (p118), hug and 30 seconds of
drape over ball (p115)
Recovery for two minutes
Sitting: 100-150
bounces with music, Hip Release (124), Pelvic tilt (p34), crunch (p36), back
stretch (p35)
Water, fluids, bathroom break, ball repair/ reinflation 5-7
minutes
Health Tip: Dr Synonymous (aka, Dr Jonas) Stress
Reactions, Cortisol, and the Ball
Lying on ball: back toner (p50), rise and shine (p52), push
up (p46)
Lying on floor: five reps each-lower body toner (p68), lift
ball, squeeze bal
l
Sitting on ball: 2 minute bounce with music
Recovery, refreshments from BellHOP menu, fellowship
Next formal session 7 PM January 10 at BUMC (followed by 7PM
Jan 14th at BUMC)
Next informal session:
Your place- three times weekly 2-3 each standing, sitting, lying (five
reps or 30 seconds-depending). Bouncing 2-4 minutes depending on energy and
comfort.
More exercises at www.Ball-Exercises.com
We'll see you in Bellbrook!
*From Sculpt Your Body with Balls and Bands by Denise
Austin, 2004 by St Martin’s Press
That routine looks doable!
ReplyDeleteYou're right, WarmSocks. It's very doable. And adjustable for fitness level of participants. The www.ball-exercises.com is very helpful, too, except they push for more reps than we're doing (5 each). The 100 bounce daily minimum is a nice habit to start with, building up to 4 minutes five days each week.
ReplyDeleteBounce On! apj