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Get On The Ball

GRAB DUMBBELLS FOR SMART WORKOUTS

WRITER: KRIS HALL

STEP 1

STARTING POSITION: Sit on the stability ball holding each dumbbell with your thumbs wrapped around the handles and your feet flat on the floor.

STEP 2

Pull your shoulders down and back until you feel your shoulder blades hugging the ball. Position the dumbbells near your chest and armpits with your palms facing one another. Keep your wrists in a neutral position (straight, not bent).

STEP 3

Exhale, engage your abdominal/core muscles to stabilize your spine. Slowly press the dumbbells upward to a position directly above your chest. Arms should be shoulder-width apart or closer with your elbows straight but not locked. Throughout the movement remember to keep your feet pressed into the ground and the hips pushed up toward the ceiling. This will create core work during the movement.

STEP 4

Inhale and slowly lower the dumbbells in a wide arc until the dumbbells are level with or near the height of your chest. Try to keep the dumbbells parallel with each other.

STEP 5

Repeat by returning the dumbbells toward the ceiling following the same soft arc pattern of the downward phase. Repeat in sets of 8.

Snack time at my house is perhaps very different than most.

I insist my kids eat healthy and clean so our cabinets and refrigerators are full of healthy options. Though, with organic snacks like blue corn chips, pretzels and other bagged goodies, my children gladly prefer apple slices instead. I love it. I’m more than happy to simply cut slices for them and add a little protein with a spoonful of almond butter. In addition, I will plop down on the couch and together we will gobble them up. I have been accused of hogging the almond butter, but who can blame me? I love the stuff. In addition, this palette-pleasing snack supplies a mix of natural sugars, protein and heart-healthy fats. It’s quick, it’s easy and it’s a great preworkout snack.

Stability Ball Overhead Dumbbell Tricep Extension In Squat Position

STEP 1

Grab a dumbbell and sit on ball. Sit upright with feet flat on floor about shoulder-width apart.

STEP 2

Slide your butt down the ball to a squat supported by the ball behind your back. Lie back, arched over the curve of the ball.

STEP 3

Raise dumbbell over your head with arms straight. Stretch back, using your abs to support the full range.

STEP 4

Bring the dumbbell behind your head slowly. Inhale as you do so, and stop for a second when your triceps are fully extended.

STEP 5

Flex your triceps and return to the starting position. You should exhale as you do.

VORITE

FAVORITE WALKING SHOES: Asics GEL-Quickwalk 2

FIRST WORKOUT WAS AT WHAT AGE?: 22

FAVORITE HEALTHY FOOD: Salads with spinach and feta cheese

WHAT PROMPTED YOU TO START EXERCISING?: Keeping slim

COOL DOWN: HALF PIGEON YOGA POSE

STEP 1

FAVORITE CHEAT FOOD : Vanilla cake with raspberry filling and cream cheese icing

WHAT KEEPS YOU DOING IT?: Keeping sane

FAVORITE WALKING SONGS: Pop favorites from the ’70s through today

STEP 3

Start in downward facing dog.

STEP 2

Slide your le g

Bring your right knee to the outside of your right wrist and place leg on the floor, right heel in line with left hip. Slide your left leg all the way back.

Go ahead start and knoow you want to one.

TASTY BONUS: CHOCOLATE LOVERS REJOICE. Adding a drizzle of dark chocolate that contains 70 percent or more cocoa can help improve circulation, digestion and neutrailize free radicals. Adding granola or oats is a nice touch, as well. Go ahead start slicing; and you know you want to try one.

Inhale, draw length out of your spine and on an exhale, bring your chest and head to the floor, walking your hands out in front of you. Try to center your hips without leaning too far to either side.

STEP 4

Hold for at least a couple of minutes and then repeat on left side.