Exercise Archives - Balance Personal Training

3 Awesome Medicine Ball Exercises

Eric Foxman — Mon, 17 Dec 2012 18:50:58 +0000

In previous posts, I’ve shared exercise equipment like the jump rope, ab wheel, BOSU and exercise ball. Fitness accessories can add creativity to your workouts and offer new challenges. The medicine ball is another great tool for your arsenal. They come in different weights, sizes and colors. Some even have handles. Like other fitness tools, doing exercises with the medicine ball become task-oriented. You think more about the movement and not just completing a set. Instead of doing the same old 10 repetitions on the leg press machine, for example, you can do Medicine Ball Side throws (see below). Now you’re focusing on throwing and catching the ball, twisting your body, shifting your weight appropriately, etc. So check out these three medicine ball exercises and let me know what you think.

Using a medicine ball or short step, get into a regular pushup position. Leave one hand securely on the ground and position the other hand on top of the medicine ball. In a controlled manner, perform a regular pushup. At full extension, take one hand off of medicine ball and place it on the floor. At the same time take other hand off floor and place it on top of ball. Repeat pushup. Be sure to inhale as you lower your body down and exhale as you press your body up.

Stand parallel to a wall with your legs shoulder width apart. Hold a medicine ball with both hands. Squat down while shifting your weight slightly to the outer leg. Then thrusting from hips, thighs and low back, toss the medicine ball against the wall. Carefully catch the ball in the standing side position and repeat. Be sure to exhale as you toss the ball and inhale as you catch it.

Facing a wall, stand straight with your legs shoulder width apart (or staggered). Hold medicine ball with both hands at chest height. Lift ball above and behind head, then throw the ball hard against a wall. This is like throwing in a soccer ball. Carefully catch the ball in a standing position and repeat. Be sure to exhale as you throw the ball and inhale as you catch it.

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Stretch, Strengthen & Sit on a Stability Ball

Eric Foxman — Tue, 15 Nov 2011 17:08:02 +0000

The first time I saw a stability ball was in 1993 when I was volunteering at a physical therapy clinic in Redondo Beach, California. The physical therapist who I was assisting encouraged me to try some balancing exercises on the ball. I was skeptical at first since I’d never seen one at a gym before. So I sat down and it immediately tested my balance. And all I was doing was sitting. She then had me do a few exercises that worked my core (back and abdominal muscles) unlike anything I had done before in the weight room. That was almost 19 years ago. Since then I have incorporated the ball into my workouts and into the workouts of my clients. It’s also a great substitute for a bench and even your chair at work. So get on the ball and pick one up.

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Pick up the Wisconsin State Journal this Sunday!

Eric Foxman — Tue, 14 Jun 2011 19:35:05 +0000

Get your paper! Get your paper! Read all about it! Be sure to pick up the Wisconsin State Journal this Sunday (6/19). Writer Andrea Zani is featuring a story in the Sunday Best section about my designation as the “Healthiest Man in America.” What a privilege this is! It will also be on the Wisconsin State Journal website. So don’t miss it!

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What is Plantar Fasciitis?

Eric Foxman — Mon, 02 May 2011 18:25:35 +0000

Plantar Fasciitis is swelling and irritation of the thick tissue (plantar fascia) on the bottom of the foot. The plantar fascia is a band of tissue that starts at your heel and goes along the bottom of your foot. It works like a rubber band between the heel and the ball of your foot to form the arch of your foot. A pad of fat in your heel covers the plantar fascia to help absorb the shock of walking. Damage to the plantar fascia can be painful and make walking more difficult. Some people describe the pain like a nail was being driven into their heel. The pain is strongest first thing in the morning (just getting out of bed), and walking on tile or hard wood floors is painful.

What are some risk factors?
Obesity
Repetitive loading on the feet
Tight Achilles tendon
Sudden trauma to the foot
Shoes with poor arch support

What can you do to relieve the pain and swelling?
Rest (try to get off your feet)
Use Ice
Massage
Use heel cushions in your shoes
Stretch (see pics below)

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Fun and Exercise in the Snow

Eric Foxman — Mon, 28 Feb 2011 15:31:07 +0000

The days are getting longer and the weather is getting warmer . . feels like spring is just around the corner! Before we say farewell to the snow, here are some parting thoughts about winter exercise. First of all, get outside. There’s nothing like clean, crisp winter air. It’s invigorating! Second, get moving. This year, in place of my snowblower, we used a snow scoop. It’s great exercise and there’s no gasoline smell. Lastly, make outdoor activities a family affair. I promised my boys that if they helped me clear the driveway, we’d go sledding and have a snow battle. We had a lot of fun!

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Loosen Up!

Eric Foxman — Thu, 09 Dec 2010 15:52:10 +0000

Before shoveling snow from your driveway and sidewalk, loosen up your back and shoulders with these three great stretches.

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A Fun Way To Exercise

admin — Wed, 02 Jun 2010 13:32:29 +0000

I saw this on Youtube and just had to share it with you! Enjoy!

[youtube]http://www.youtube.com/watch?v=DuNWkKBokts[/youtube]

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