As Featured on "Get Fit with FOX 2" :: February 27, 2006

Body By Jenn’s
“No Excuses Workout”

Anyone can fit a 20-minute ‘no excuses’ workout in to their day. This month, Jennifer Gray introduces the versatile FitBall (also known as Swiss Ball) and other ways to increase your fitness while at work. She will present a variety of exercises utilizing the FitBall, but simply sitting on a FitBall is excellent in itself because it causes you to constantly contract the tiny stabilizer muscles of the spine as well as your abdominals, requiring you to make postural adjustments to balance yourself and thereby strengthen your core muscles. This "active sitting" helps your posture, coordination and balance to naturally improve, plus you'll build overall strength and endurance with continued use.

Be sure to sign up for our newsletter to receive additional weekly cardio workouts utilizing the FitBall at home and at work.

How to Sit on the FitBall
Sit directly on the top of the ball. The ball should feel secure under you. The chair should be high enough to place the thighs in a sloping position (as opposed to being at right angles). Adjust the height so that the knees are lower than the hip sockets, with both feet flat on the floor. Your feet should be a comfortable distance apart. Move back and forth on the ball to find the spot that is most comfortable for you. Move side-to-side a little to get used to the movement of the ball. If you are new to using a FitBall, you may feel unstable sitting on it initially. Over time and continual use, your core stabilization muscles, abdominals and back muscles particularly will strengthen, and you’ll overcome that feeling of instability.

FitBall Sizing
Be sure to purchase the size of FitBall that corresponds to your height. Most FitBall distributors recommend the following.

  • Age 5 years to 4'-8" : 45 cm (17 in.)
  • 4'-8" to 5'-3" : 55 cm (21 in.)
  • 5'-3" to 6'-0" : 65 cm (25 in.)
  • 6'-0" to 6'-7" : 75 cm (29 in.)

Your muscles will work to counteract the instability of the FitBall. The more you inflate your FitBall, the greater the stability you will have; to decrease stability, deflate it.

Jennifer Gray also encourages the following simple, but effective, exercises while you’re at work or watching TV. They’ll not only help you get in shape, but also help you reduce stress and re-energize yourself throughout the workday. Alternate the exercises below with 2 minutes of cardio, such as running/jogging/marching in place or stairs. These moves are suitable for most exercisers, but please work within your range of motion and intensity at a level that makes you feel comfortable. Stop if you feel any strain or pain, and remember to breathe!

To see results, you need to ensure that you are training within the range of your Target Heart Rate Zone. You can calculate your range with the following easy calculations:

Low end of target heart rate zone= (220-age) * 0.75
High end of target heart rate zone = (220-age) * 0.85

SEATED FITBALL SQUAT
Stand with your feet shoulder width apart with your FitBall slightly behind you and knees slightly bent.

Slowly lower yourself to a seated position on the FitBall, keeping your back straight. Hold on to a desk or other piece of stationary furniture of needed. For a more advanced exercise, extend your arms in front of you parallel to the floor while you are squatting down. Perform 2-3 sets of 15-20 repetitions.

Works your quadriceps and gluts.
SINGLE ARM CROSSOVER
Begin by sitting on top of your FitBall with your back straight and legs at a 90 degree angle to the floor.

While maintaining your balance, lift your right leg (keeping the 90 degree angle) and touch your left hand to your right knee. Hold for two counts and return arm and leg to starting position; repeat. Perform 2-3 sets of 15-20 repetitions. Repeat with other side.

Works your transverse abdominal and erectae spinae muscles, increasing both your balance and agility.
LEG RAISE + LUNGE COMBO
Stand next to the back of a chair and grasp the top of the chair back for balance with your arm closest to the chair, feet together. Lift your leg furthest from the chair to create a 90 degree angle with the floor. Hold for 2 counts.

Bring the same leg back and bend to a 90 degree angle. The opposite leg should also create a 90 degree angle, make sure the knee is not extended further than the foot. Return to the starting position and repeat the leg raise. Keep your back straight throughout the exercise and your abdominals tight.

Works your abdominals, thighs and hamstrings.
TRICEP CHAIR DIP
From a seated position on your chair with your legs bent at a 90 degree angle, grasp the edge of the chair and scootch your bottom forward so that it is suspended in front of your supported arms. Your toes should be pointing upward with your heels on the floor; arms should be slightly bent at the elbow.

Bend your elbows to a 90 degree angle and bring your bottom closer to the floor. Keep your back straight. Lift to starting position and hold for 2 counts. Perform 2-3 sets of 15-20 repetitions.

Works your triceps and abdominals.
ARM SLIDE
Stand with feet together and body flat against a wall, hands above your head with palms facing out. Keeping arms against the wall, bend the elbows to a 90 degree angle. Perform 2-3 sets of 15-20 repetitions.

Works your upper back muscles and the smaller muscles in your spine (thromboids).

Be sure to sign up for our newsletter to receive additional weekly cardio workouts utilizing the FitBall at home and at work.

Click here to view last month's feature highlighting Resistive Bands.