Friday, December 7, 2012

Christmas on the Ball at the BellHOP Cafe


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



2 comments:

  1. You'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.
    Bounce On! apj

    ReplyDelete