The Hindu Business Line : On the ball, literally!

Life is all about balance. Equanimity and equilibrium were what fellow Mumbaikars and I required the most as we struggled to keep our heads, our cool and our spirits above the rising waters. During such periods, `core training' for general health and fitness is invaluable.

Core training is exactly what it suggests — strengthening your core, stomach and back muscles, to promote physical stability and mental balance. The Swiss ball is a handy device that brings a little more sweat and bounce to your everyday workout.

Invented by a physical therapist back in the 1960s, this ball was however too big and too versatile to be used only in rehab centres. So, it's no surprise that, today, many homes and health clubs in the US have at least one. And the same ball has rocked and rolled its way to our shores.

While rolling and bouncing, you have to constantly maintain your centre of gravity. It is this very effort that makes the Swiss ball a delightful combination of fun and fitness. For example, working out with weights, like the bench press, is done on a static base. Attempt the same press on the ball and... boy! it pitches and performs with a life of its own.

At first you try to co-ordinate body balance and arm movement at the same time. This brings an entirely new dimension to any workout.

Controlling the bucking ball while concentrating on arm, shoulders and chest in this `ball press', for example, lends a new rhythm to one's existing routine. It brings additional flexibility, stamina, muscle strength, balance, co-ordination, as also joint and body-posture awareness.

You could use it as a platform to enhance your floor exercises.

How much?

Train your abs six days a week.

Work up from 30 reps to 300 reps on the floor, and from 20 reps to 200 reps on the ball.

Always start with crunches on the floor to give your back a supported warm-up. Then, do crunches on the ball.

... and how?

The Swiss Ball Crunch

Position: Lie on the ball as you would on the floor. Let the ball support you from just below the shoulders to your hips.

Find your personal balance by adjusting the distance between your feet. Your feet should be about two feet apart and resting on the floor. Your hips should be slightly lower than your shoulders.

Relax and let your back arch on to the curve of the ball. Place your hands behind your head as you do for the floor crunch.

Movement: Stabilise yourself. Lift your shoulders off the ball by tightening your abs. Simultaneously, balance yourself. Next, lower your body back to the ball. Gradually, hyperextend your shoulder, neck and head area back slightly, to give you a better stretch before the next rep.

Tip: The farther your feet, the better your balance. As you become more proficient, however, bring your feet closer and closer together.

The Corkscrew

Position: Get in a push-up position with your hands flat on the floor. Hold the ball between your feet.

Movement: Now, rotate your hips so that your left foot moves to the floor. Then rotate so that your right foot moves to the floor. Aim for 20 to 40 reps.

The Ball Roller

Position: Lie on your back on a floor mat. Place your heels on top of the ball and keep your legs straight. Support yourself with your arms straight on either side. Now, raise your hips off the floor so that your body is a straight slanted line.

Movement: Next, bend your knees, contract your thighs and roll the ball towards you until it reaches a point where your knees are a little beyond 90 degrees. Tighten your hips, thighs and abs and hold that position for half to one minute. The end feeling? A cross between Whew! and Whee!

Finally, the Swiss ball requires minimum maintenance. Keep it indoors, away from direct sunlight or any heat source. Avoid cleaning with abrasive chemicals. Wipe with a gentle soap and plain water.

The Swiss ball is made of rubber and is priced between Rs 625 and Rs1,125, depending on size.

The writer is co-author of the book, `Fitness for Life'.

Have a query on fitness? Do send it to life@thehindu.co.in; our fitness columnist Bharat Savur will answer it.

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