Lean
Chef Fitness
Caution: As with any exercise, if you feel pain,
stop immediately. If you have not exercised for awhile, are over 40, have
high blood pressure or have experienced heart disease, stroke, etc, be sure you
get approval from your medical professional before beginning ANY exercise or
fitness program. These exercises are intended
for healthy individuals.
Stability balls come in different sizes. The packaging
should indicate a range of heights for each size ball. When you sit on a ball,
your thighs should be parallel to the floor. You can fine-tune the fit by
inflating or deflating the ball.
Sit comfortably on the stability ball, feet shoulder-width
apart, or farther apart if you have trouble balancing. As you become accustomed
to the ball, move your feet close together. This will make the ball more
unstable, and you will get a better workout. Aim for 15-minute sessions 3-4
times each week. This is a great exercise to do while you are watching
television or reading the paper.
From the Sit, place your palms on the ball at your sides,
and walk your feet slowly forward so the ball rolls forward, and your middle to
lower back is resting on the ball. Your feet should be as far apart as you need
to feel comfortable. Cross your arms over your chest. At all times, your neck
must be in a neutral position, meaning aligned with your body just as if you
were standing up.
While exhaling, slowly lift your shoulders, so that one
vertebra at a time lifts off the ball. When you have lifted
your shoulders as far as you can, inhale, while slowly returning to your
starting position. Lay one vertebra at a time on the ball. Work up to 15
repetitions. This exercise should be done 2-3 times each week. Commercials
during your favorite television program are a great time to fit these in.
Kneel in front of the stability ball. Give it a big bear
hug, placing your chest on the ball. Roll onto the ball so that your stomach is
being supported by it and your outstretched arms and legs stabilizing you from
the floor. Lift up your right arm and left leg, and hold for as long as you
can, up to 10 seconds. Return hand and foot to the floor, then
repeat lifting your left arm and right leg. Do this 2-3 times per week, working
up to 15 repetitions on each side.
Superman can also be done without a stability ball. Lie on
your stomach on the floor, arms stretched over your head. Raise your right arm
and left leg, and hold for as long as you can, up to 10 seconds. Return hand
and foot to the floor, then repeat, lifting your left arm and right leg. Do
this 2-3 times per week, working up to 15 repetitions on each side.
Last revised: 16 March 2007
© 2007 Lean Chef TM