1 00:00:00,800 --> 00:00:05,080 Speaker 1: Welcome to Fitness Disrupted, a production of I Heart Radio. 2 00:00:09,720 --> 00:00:15,480 Speaker 1: I am Tom Holland, and this is Fitness Disrupted. Why 3 00:00:15,720 --> 00:00:20,320 Speaker 1: you need a stability ball? Now. It goes by a 4 00:00:20,440 --> 00:00:23,520 Speaker 1: whole host of names. You may know it as an 5 00:00:23,560 --> 00:00:29,880 Speaker 1: exercise ball, fitness ball, workout ball, or a Swiss ball, 6 00:00:30,320 --> 00:00:34,160 Speaker 1: or a stability ball. It's all the same thing. It's 7 00:00:34,200 --> 00:00:37,800 Speaker 1: all the same thing. So I'm gonna tell you why 8 00:00:37,920 --> 00:00:40,879 Speaker 1: you should have one in your home gym, give you 9 00:00:40,920 --> 00:00:45,240 Speaker 1: a bunch of different reasons, exercises, and we're just gonna 10 00:00:45,240 --> 00:00:46,720 Speaker 1: get right into it. I'm gonna give you a bunch 11 00:00:46,720 --> 00:00:49,640 Speaker 1: of studies that also support what I'm gonna talk about. 12 00:00:49,640 --> 00:00:52,559 Speaker 1: But we gotta start at the beginning again. All these 13 00:00:52,560 --> 00:00:56,080 Speaker 1: different names, exercise ball, fitness ball, workout ball, stability ball, 14 00:00:56,120 --> 00:01:02,160 Speaker 1: Swiss ball. So when was it in vented? Right? According 15 00:01:02,200 --> 00:01:06,120 Speaker 1: to the history, the Swiss ball was actually invented by 16 00:01:06,160 --> 00:01:11,960 Speaker 1: an Italian, an Italian named Aquilino Cosani who was an 17 00:01:12,080 --> 00:01:16,920 Speaker 1: Italian plastics manufacturer, and he invented it back in the 18 00:01:17,000 --> 00:01:21,480 Speaker 1: nineteen sixties. And it was this big, large ball and 19 00:01:21,560 --> 00:01:26,320 Speaker 1: his purpose for inventing it was for gymnastics, for gymnastics exercise. 20 00:01:26,840 --> 00:01:32,720 Speaker 1: So the Pezzi ball begs the obvious question, why then 21 00:01:33,200 --> 00:01:36,280 Speaker 1: is it called a Swiss ball? Why the heck? And 22 00:01:36,280 --> 00:01:39,640 Speaker 1: that's how many people, many of you probably know it 23 00:01:39,760 --> 00:01:43,720 Speaker 1: the Swiss ball. Well, fast forward to the nineteen eighties 24 00:01:44,080 --> 00:01:47,760 Speaker 1: when a bunch of American physical therapists went to Europe, 25 00:01:48,160 --> 00:01:51,920 Speaker 1: went to Switzerland specifically, and they wanted to learn all 26 00:01:51,960 --> 00:01:55,200 Speaker 1: about rehabilitation. So as a work trip, they're going over 27 00:01:55,240 --> 00:01:59,280 Speaker 1: to Europe to try to learn to see different methods. Uh, 28 00:01:59,320 --> 00:02:02,040 Speaker 1: you know the eighties, that was when you know, the 29 00:02:02,120 --> 00:02:05,920 Speaker 1: Europeans were really starting to come into their own and 30 00:02:06,000 --> 00:02:09,639 Speaker 1: dominate sports, right, So makes sense a bunch of physical 31 00:02:09,680 --> 00:02:12,680 Speaker 1: therapists going over there see what's going on and learn. 32 00:02:13,280 --> 00:02:18,040 Speaker 1: And so they are in Switzerland and they saw the 33 00:02:18,080 --> 00:02:21,560 Speaker 1: Pezzy ball for the first time. And since they were 34 00:02:21,560 --> 00:02:25,120 Speaker 1: in Switzerland, and since they were just so enamored with 35 00:02:25,160 --> 00:02:29,080 Speaker 1: this such a simple product, right, they brought it back 36 00:02:29,200 --> 00:02:33,000 Speaker 1: and they termed it the Swiss ball. So there you go. 37 00:02:33,080 --> 00:02:37,160 Speaker 1: You learn something today. Originally the Pezzy ball. Nine sixties, 38 00:02:37,200 --> 00:02:41,200 Speaker 1: Aquilino Cosani and a bunch of physical therapists go over 39 00:02:41,200 --> 00:02:44,680 Speaker 1: to Europe, go over to Switzerland, learn about it, find it, 40 00:02:44,680 --> 00:02:47,600 Speaker 1: bring it back call it the Swiss ball, all right, 41 00:02:47,880 --> 00:02:54,360 Speaker 1: and it is one of those perfect pieces of exercise equipment. 42 00:02:54,960 --> 00:02:57,440 Speaker 1: And what does that mean? You know. I have been 43 00:02:57,520 --> 00:03:00,360 Speaker 1: in this business, from the gym business us to the 44 00:03:00,440 --> 00:03:05,639 Speaker 1: home exercise business for decades, as I say frequently, and 45 00:03:06,440 --> 00:03:09,760 Speaker 1: I've seen it all. And I actually now one of 46 00:03:09,800 --> 00:03:15,200 Speaker 1: my clients. I am the chief fitness advisor for one 47 00:03:15,200 --> 00:03:18,560 Speaker 1: of the top I would say, the top home exercise 48 00:03:18,560 --> 00:03:21,680 Speaker 1: equipment company that's been around forever, and that's that's what 49 00:03:21,760 --> 00:03:24,960 Speaker 1: they focus on. And I've been working with them for years. 50 00:03:25,040 --> 00:03:28,600 Speaker 1: And when it comes to the yeah butts and the questions, 51 00:03:28,639 --> 00:03:30,919 Speaker 1: people always ask me, Tom, what should I get for 52 00:03:31,040 --> 00:03:34,480 Speaker 1: my home gym? Well, the stability ball I just called 53 00:03:34,520 --> 00:03:36,280 Speaker 1: the stability ball. You can call it whatever you want. 54 00:03:36,440 --> 00:03:39,320 Speaker 1: We're gonna call it stability ball for today. The stability 55 00:03:39,320 --> 00:03:41,640 Speaker 1: ball is one thing I always recommend. It's one thing 56 00:03:41,680 --> 00:03:45,800 Speaker 1: I always recommend, and it serves multiple purposes. As I said, 57 00:03:46,200 --> 00:03:50,520 Speaker 1: it is one of those things that is simple yet 58 00:03:50,920 --> 00:03:56,040 Speaker 1: super effective. Sound familiar like my shows on planks and 59 00:03:56,240 --> 00:03:59,520 Speaker 1: push ups and all those kind of exercises that are simple, 60 00:04:00,280 --> 00:04:03,760 Speaker 1: ridiculously effective, so you don't have to spend a lot 61 00:04:03,800 --> 00:04:09,120 Speaker 1: of money. You don't need complicated exercises or exercise equipment 62 00:04:10,320 --> 00:04:14,640 Speaker 1: to get in an amazing, amazing workout. Quick break when 63 00:04:14,680 --> 00:04:18,720 Speaker 1: we come back, all the reasons you need to own 64 00:04:18,760 --> 00:04:20,640 Speaker 1: a stability ball. And by the way, I have no 65 00:04:20,760 --> 00:04:25,120 Speaker 1: vested interest in selling you a stability ball. I just 66 00:04:25,160 --> 00:04:27,000 Speaker 1: believe in them. That's what this show is about. All right, 67 00:04:27,000 --> 00:04:39,320 Speaker 1: we'll be right back. Okay. So you come to me, 68 00:04:39,360 --> 00:04:41,400 Speaker 1: you say, Tom putting together home, Jim, I don't want 69 00:04:41,400 --> 00:04:43,080 Speaker 1: to spend a ridiculous amount of money, but I want 70 00:04:43,080 --> 00:04:45,039 Speaker 1: to do it right. I don't have a huge amount 71 00:04:45,080 --> 00:04:49,039 Speaker 1: of space. Maybe what should I get? And when it 72 00:04:49,120 --> 00:04:55,039 Speaker 1: comes to those questions, the stability ball is always one 73 00:04:55,080 --> 00:04:59,839 Speaker 1: thing I recommend. Why it's inexpensive. It's inexpensive, like twenty 74 00:05:00,000 --> 00:05:02,440 Speaker 1: doll or somewhere around there, depending on the one you get. 75 00:05:02,720 --> 00:05:05,240 Speaker 1: It is super in expensive. So you're not spending two 76 00:05:05,240 --> 00:05:09,400 Speaker 1: thousand dollars on a piece of exercise equipment. The buyer's 77 00:05:09,440 --> 00:05:13,200 Speaker 1: remorse for twenty pretty much not there. Right, So for 78 00:05:13,279 --> 00:05:16,160 Speaker 1: the cost of a gym membership for a month, basically 79 00:05:16,200 --> 00:05:18,560 Speaker 1: you've got this piece of exercise equipment that you can 80 00:05:18,720 --> 00:05:23,400 Speaker 1: use forever, forever. And one thing I start by saying 81 00:05:23,520 --> 00:05:27,120 Speaker 1: is not only is it inexpensive, but it can be 82 00:05:27,160 --> 00:05:30,520 Speaker 1: your bench. Okay, So I always say, when it comes 83 00:05:30,560 --> 00:05:32,800 Speaker 1: to the home gym, you need two things. You gotta say, 84 00:05:32,800 --> 00:05:35,880 Speaker 1: what's my cardio and what's my strength? What am I 85 00:05:35,880 --> 00:05:38,800 Speaker 1: gonna do for my cardio vascular activity? Is that a treadmill? 86 00:05:38,880 --> 00:05:41,280 Speaker 1: Is it an elliptical? And then I'm gonna you know, 87 00:05:41,360 --> 00:05:45,279 Speaker 1: jump rope. What is that cardio element? And then what 88 00:05:45,400 --> 00:05:47,880 Speaker 1: is the strength element? Do you start? You know, I'm 89 00:05:47,920 --> 00:05:52,400 Speaker 1: a huge fan of the Selector eyes, dumbbells. I love dumbbells. 90 00:05:52,640 --> 00:05:55,919 Speaker 1: There's kettle bells. You can get a bench. So you 91 00:05:55,960 --> 00:05:59,600 Speaker 1: need the cardio and you need the strength. So what 92 00:05:59,600 --> 00:06:01,719 Speaker 1: I'm gonna talk about when it comes to the Stability ball, 93 00:06:01,760 --> 00:06:05,440 Speaker 1: it fills so many gaps for your home gym, and 94 00:06:05,520 --> 00:06:08,760 Speaker 1: it does so at a ridiculously low price. So if 95 00:06:08,800 --> 00:06:11,400 Speaker 1: you're someone who says, okay, yeah, I've got my cardio, 96 00:06:11,480 --> 00:06:13,920 Speaker 1: I've got my strength, I was thinking about getting a bench, 97 00:06:14,279 --> 00:06:15,560 Speaker 1: and I'll say, great, if you want to spend the 98 00:06:15,560 --> 00:06:17,720 Speaker 1: money on a bench, that's awesome. I have a bench. 99 00:06:17,800 --> 00:06:19,520 Speaker 1: I love the bench. And if you have the room 100 00:06:19,560 --> 00:06:23,479 Speaker 1: and the means, you know more power to you. But 101 00:06:23,520 --> 00:06:24,839 Speaker 1: if you say, you know, I don't want a bench 102 00:06:24,920 --> 00:06:27,839 Speaker 1: right away, I don't have a lot of space, and 103 00:06:27,839 --> 00:06:30,040 Speaker 1: I don't want it to be stuck in one spot, 104 00:06:30,560 --> 00:06:35,080 Speaker 1: which is so commonly one of the issues with exercise equipment. 105 00:06:35,279 --> 00:06:39,239 Speaker 1: Stability ball is perfect. So the stability ball is something 106 00:06:39,279 --> 00:06:41,440 Speaker 1: that takes the place of the bench. So you can 107 00:06:41,480 --> 00:06:46,200 Speaker 1: do dumbbell chess presses on a stability ball. You can 108 00:06:46,200 --> 00:06:48,400 Speaker 1: also so you're lying flat on your back, all those 109 00:06:48,440 --> 00:06:51,480 Speaker 1: exercises that you need to do on your back you 110 00:06:51,520 --> 00:06:53,800 Speaker 1: can do on a stability ball. But it's not a 111 00:06:53,800 --> 00:06:57,400 Speaker 1: couple of hundred dollars, and it's not big and bulky, 112 00:06:57,440 --> 00:06:59,840 Speaker 1: and you can move it in and out and d 113 00:07:00,000 --> 00:07:03,560 Speaker 1: inflated by the way whenever you want. You can take 114 00:07:03,600 --> 00:07:06,320 Speaker 1: it with you. Skipping ahead a little bit, but you 115 00:07:06,320 --> 00:07:08,440 Speaker 1: can take it with you go on vacation, you deflate it, 116 00:07:08,920 --> 00:07:11,400 Speaker 1: you're going somewhere for a couple of weeks, or you know, 117 00:07:11,520 --> 00:07:13,760 Speaker 1: you need to move it with you, so easy to do. 118 00:07:14,160 --> 00:07:18,640 Speaker 1: So again, takes the place of a traditional bench if 119 00:07:19,200 --> 00:07:22,520 Speaker 1: need be. And yeah, you can sit on it as well, 120 00:07:22,600 --> 00:07:26,960 Speaker 1: so for your overhead, you know, dumbbell presses for your 121 00:07:27,200 --> 00:07:30,640 Speaker 1: seated bicept curls. You can use it that way again, 122 00:07:30,680 --> 00:07:34,280 Speaker 1: so lying flat on your bag for those exercises or 123 00:07:34,320 --> 00:07:37,440 Speaker 1: sitting you can use it for that as well. And 124 00:07:37,520 --> 00:07:41,320 Speaker 1: that goes to many people now use it as their 125 00:07:41,440 --> 00:07:44,720 Speaker 1: chair at their desk, So now you're killing two birds 126 00:07:44,760 --> 00:07:47,600 Speaker 1: with one stone. Now you're saving money on that desk chair. 127 00:07:48,560 --> 00:07:53,000 Speaker 1: And topic for another day. You know, how much activity 128 00:07:53,080 --> 00:07:56,400 Speaker 1: do you get core stability movement when you use it 129 00:07:56,440 --> 00:07:58,240 Speaker 1: as a chair, It doesn't matter. But you can do 130 00:07:58,280 --> 00:07:59,760 Speaker 1: that as well. So in other words, it's going to 131 00:08:00,000 --> 00:08:02,880 Speaker 1: serve multiple functions if you want. If you have a 132 00:08:02,920 --> 00:08:05,960 Speaker 1: home office or you're sitting somewhere in your house for 133 00:08:06,000 --> 00:08:09,760 Speaker 1: extended periods of time for whatever reason, stability ball can 134 00:08:09,920 --> 00:08:14,400 Speaker 1: be that chair as well. So inexpensive, easy to move, 135 00:08:14,600 --> 00:08:17,240 Speaker 1: it's not bulky. You can take it with you when 136 00:08:17,280 --> 00:08:19,680 Speaker 1: you travel if you want. And yes, you can use 137 00:08:19,720 --> 00:08:22,160 Speaker 1: it as a chair in other parts of your house 138 00:08:22,280 --> 00:08:26,840 Speaker 1: as well. And back to like the plank and the 139 00:08:26,880 --> 00:08:29,400 Speaker 1: push ups, and they will come up again in this discussion. 140 00:08:30,120 --> 00:08:34,880 Speaker 1: One of the amazing things about the stability ball is 141 00:08:34,920 --> 00:08:39,200 Speaker 1: there's an infinite number of exercises you can do with it, 142 00:08:39,760 --> 00:08:42,000 Speaker 1: and that's also part of the problem quite often, right, 143 00:08:42,000 --> 00:08:43,599 Speaker 1: because many of you're gonna listen to the show and 144 00:08:43,600 --> 00:08:45,160 Speaker 1: you go, well, I have no idea what those are. 145 00:08:45,200 --> 00:08:47,400 Speaker 1: I'm gonna give you a bunch. I'm gonna give you 146 00:08:47,480 --> 00:08:51,320 Speaker 1: a bunch. But that's where the simplicity and the complexity 147 00:08:51,400 --> 00:08:56,640 Speaker 1: often clash, you know, so often you're sold or these 148 00:08:56,679 --> 00:09:00,800 Speaker 1: really expensive, really complicated exercise machines are pushed on you 149 00:09:01,360 --> 00:09:03,320 Speaker 1: because it's easier because they're gonna tell you exactly what 150 00:09:03,360 --> 00:09:05,080 Speaker 1: to do and you kind of know, but but maybe 151 00:09:05,080 --> 00:09:09,120 Speaker 1: it does one thing or two things. So with that flexibility, 152 00:09:09,200 --> 00:09:11,360 Speaker 1: you gotta you have to know what to do. So 153 00:09:12,000 --> 00:09:15,760 Speaker 1: I'm gonna tell you, all right, And one of the 154 00:09:15,800 --> 00:09:18,800 Speaker 1: best parts of what I'm gonna talk about when it 155 00:09:18,800 --> 00:09:21,400 Speaker 1: comes to the exercises is you can use them for 156 00:09:21,440 --> 00:09:26,040 Speaker 1: the traditional exercises that I talked about already, the dumbbell, 157 00:09:26,160 --> 00:09:29,720 Speaker 1: chess press, but what you're going to get, depending on 158 00:09:29,760 --> 00:09:34,040 Speaker 1: how you use it, a core element and or a 159 00:09:34,040 --> 00:09:38,720 Speaker 1: balance element. And that is amazing and so important. And 160 00:09:38,720 --> 00:09:41,199 Speaker 1: the studies I'm gonna give you gonna talk about that 161 00:09:42,360 --> 00:09:46,400 Speaker 1: as we age, we lose what we lose muscle, we 162 00:09:46,520 --> 00:09:50,880 Speaker 1: lose balance. People fall, they break hips. So anything we 163 00:09:50,960 --> 00:09:53,800 Speaker 1: can do to preserve muscle, as I've done so many 164 00:09:53,800 --> 00:09:59,240 Speaker 1: shows about preserve strength and improve our balance, is so 165 00:09:59,360 --> 00:10:05,400 Speaker 1: important and the stability ball can help that immeasurably. So 166 00:10:05,559 --> 00:10:09,840 Speaker 1: core strength, which goes to lower back pain as well. 167 00:10:11,600 --> 00:10:17,840 Speaker 1: You know, so many people or more we'll have lower 168 00:10:17,840 --> 00:10:23,200 Speaker 1: back pain at some point in their lives, and just 169 00:10:23,320 --> 00:10:26,160 Speaker 1: a couple of minutes done several times a week can 170 00:10:26,280 --> 00:10:29,320 Speaker 1: work wonders and the stability ball can help with that, 171 00:10:29,840 --> 00:10:33,760 Speaker 1: all right. So you're gonna save money, you're gonna save space. 172 00:10:34,000 --> 00:10:36,360 Speaker 1: You can use it as a bench and you can 173 00:10:36,440 --> 00:10:39,439 Speaker 1: use it as a chair, so it has multi purposes 174 00:10:40,080 --> 00:10:42,200 Speaker 1: and that's a great thing, all right. So let's get 175 00:10:42,280 --> 00:10:44,600 Speaker 1: right into the exercises, and I'm basically going to break 176 00:10:44,600 --> 00:10:47,920 Speaker 1: it down into four just to to make it nice 177 00:10:48,000 --> 00:10:50,280 Speaker 1: and simple and tidy, because many of you are saying, okay, 178 00:10:50,440 --> 00:10:53,719 Speaker 1: sounds great, Tom, Now what what do I do with it? 179 00:10:54,400 --> 00:10:57,040 Speaker 1: So let's go to the core exercises. And some of 180 00:10:57,080 --> 00:10:58,960 Speaker 1: you may already be doing this. You're doing it at 181 00:10:58,960 --> 00:11:02,600 Speaker 1: the gym. Jim's are usually filled with the balls, right, 182 00:11:03,040 --> 00:11:04,800 Speaker 1: and I'm going to talk about the sizes too. By 183 00:11:04,840 --> 00:11:06,760 Speaker 1: the way, if you're if you're thinking ahead, there are 184 00:11:06,760 --> 00:11:09,160 Speaker 1: different sizes and I will tell you what which ones 185 00:11:09,240 --> 00:11:13,160 Speaker 1: to get for your height, and that's important. So core exercises. 186 00:11:13,200 --> 00:11:16,600 Speaker 1: So at the very least, you're gonna do like your crunches. Right, 187 00:11:16,640 --> 00:11:18,440 Speaker 1: you're gonna get on the ball and you're going to 188 00:11:18,559 --> 00:11:22,760 Speaker 1: do your traditional crunches either hands behind your head or 189 00:11:22,800 --> 00:11:26,400 Speaker 1: across your chest. Again, infinite number of variations. I'm gonna 190 00:11:26,440 --> 00:11:29,079 Speaker 1: give you the basics to get us started. But here's 191 00:11:29,120 --> 00:11:32,800 Speaker 1: the thing. Just to get into that position and stabilize 192 00:11:32,840 --> 00:11:37,120 Speaker 1: yourself the stabilizer muscles. You're gonna have greater core activation 193 00:11:37,280 --> 00:11:40,360 Speaker 1: because you're not on the ground. You're balancing on an 194 00:11:40,440 --> 00:11:45,680 Speaker 1: unstable surface. Now, there's so often the people and the 195 00:11:45,760 --> 00:11:49,920 Speaker 1: trainers who make things too complicated too soon. So you know, 196 00:11:50,000 --> 00:11:52,760 Speaker 1: I can have you stand on a balance board and 197 00:11:52,920 --> 00:11:55,079 Speaker 1: hold a kettle bell and swing this and that, so 198 00:11:55,679 --> 00:11:59,440 Speaker 1: you don't want to go too complicated too soon based 199 00:11:59,480 --> 00:12:02,319 Speaker 1: on your ranth level and your fitness level and your experience. 200 00:12:02,600 --> 00:12:05,280 Speaker 1: But that's what's so great about the stability ball. As 201 00:12:05,320 --> 00:12:07,240 Speaker 1: you start with the basics, like what I'm talking about 202 00:12:07,320 --> 00:12:10,920 Speaker 1: right now, the crunch, but there's that little bit of 203 00:12:11,040 --> 00:12:14,640 Speaker 1: instability when you're on two feet, and we can talk 204 00:12:14,679 --> 00:12:16,920 Speaker 1: about and I will talk about how just by raising 205 00:12:16,920 --> 00:12:20,360 Speaker 1: one foot or one arm, or doing different things subtly 206 00:12:20,559 --> 00:12:26,680 Speaker 1: yet really effectively changes the intensity. Okay, so again core exercise. 207 00:12:26,760 --> 00:12:29,559 Speaker 1: You got your basic crunches, and then let's flip over, 208 00:12:29,679 --> 00:12:33,280 Speaker 1: let's do the plank. I just on Instagram did a 209 00:12:33,360 --> 00:12:36,640 Speaker 1: video of myself doing ball rollouts, one of my favorite 210 00:12:36,679 --> 00:12:41,679 Speaker 1: basic yet super effective exercises with the stability ball. So 211 00:12:41,800 --> 00:12:44,800 Speaker 1: you have your forearms or your hands, you're on your knees, 212 00:12:45,360 --> 00:12:48,600 Speaker 1: and you roll out. And the farther you roll out 213 00:12:49,200 --> 00:12:52,880 Speaker 1: with the ball, the more intense it is. And there's 214 00:12:52,920 --> 00:12:55,640 Speaker 1: how you control it. Right, The distance you roll the 215 00:12:55,640 --> 00:12:59,200 Speaker 1: ball away from your body controls how hard it is. 216 00:13:00,280 --> 00:13:04,120 Speaker 1: And now this brings up that wheel. Who doesn't know 217 00:13:04,200 --> 00:13:06,760 Speaker 1: the wheel? Right? You have your hands on those handles. 218 00:13:07,000 --> 00:13:10,320 Speaker 1: It's that small black wheel and you roll it out, 219 00:13:10,360 --> 00:13:14,600 Speaker 1: and what happens. It kills most people's lower back because 220 00:13:14,600 --> 00:13:17,120 Speaker 1: you are so low to the ground. And if you 221 00:13:17,240 --> 00:13:22,280 Speaker 1: actually remember back a great invention years ago, people said, 222 00:13:22,360 --> 00:13:23,719 Speaker 1: you know, I like the wheel, but it's too hard, 223 00:13:23,720 --> 00:13:25,400 Speaker 1: like you're gonna break your nose. You roll too far 224 00:13:25,440 --> 00:13:28,760 Speaker 1: away with the wheel, you can't get back and you're 225 00:13:28,760 --> 00:13:31,120 Speaker 1: going down onto the ground. So I don't know how 226 00:13:31,160 --> 00:13:35,880 Speaker 1: many of you remember there was a invention years ago 227 00:13:35,960 --> 00:13:38,400 Speaker 1: where it was the wheel, but it built up resistance 228 00:13:38,400 --> 00:13:41,000 Speaker 1: so it helped you come back, so made you feel 229 00:13:41,040 --> 00:13:44,240 Speaker 1: better about using the wheel. Is the point and the wheel, listen, 230 00:13:44,360 --> 00:13:48,600 Speaker 1: many people use it. It's just super intense for many 231 00:13:48,600 --> 00:13:51,120 Speaker 1: people who are trying to build up that core strength. 232 00:13:51,480 --> 00:13:53,560 Speaker 1: And when you're that low to the ground and you 233 00:13:53,600 --> 00:13:57,720 Speaker 1: go that far away full extension, it's just it's super 234 00:13:57,720 --> 00:14:01,480 Speaker 1: advanced for most people, and you can injure yourself lower 235 00:14:01,480 --> 00:14:03,839 Speaker 1: back and other things as well. So my point is 236 00:14:04,120 --> 00:14:07,679 Speaker 1: the ball is the perfect way to get the same 237 00:14:08,080 --> 00:14:12,160 Speaker 1: effect I would argue better, safer, and you control it 238 00:14:12,200 --> 00:14:16,200 Speaker 1: easier by rolling away. So using it for those planks, 239 00:14:16,360 --> 00:14:18,360 Speaker 1: and by the way, the regular plank, you can just 240 00:14:18,440 --> 00:14:21,760 Speaker 1: take a straight arm plank, do it on the stability ball, 241 00:14:22,840 --> 00:14:25,400 Speaker 1: and now you've got the elements of the straight arm 242 00:14:25,440 --> 00:14:29,200 Speaker 1: plank with the added element of having to yes against stabilize, 243 00:14:29,960 --> 00:14:34,760 Speaker 1: utilize these core muscles that you're not using in a 244 00:14:34,840 --> 00:14:37,840 Speaker 1: traditional straight arm plank. You're you're you're getting that great 245 00:14:37,920 --> 00:14:40,040 Speaker 1: variation that I talked about all the time, and you're 246 00:14:40,040 --> 00:14:44,840 Speaker 1: getting that added intensity without going too hard, and based 247 00:14:44,840 --> 00:14:48,440 Speaker 1: on the exercises you choose, you progress as you get stronger, 248 00:14:49,440 --> 00:14:51,960 Speaker 1: so safer than the wheel you're getting when you do 249 00:14:52,040 --> 00:14:54,920 Speaker 1: those plank rollouts, by the way, or your traditional plank, 250 00:14:55,880 --> 00:14:59,000 Speaker 1: you're getting not only your abs, you're getting your lower 251 00:14:59,040 --> 00:15:02,600 Speaker 1: back as well, your core all right, and then finally, 252 00:15:03,200 --> 00:15:05,720 Speaker 1: and there's many others, but you know we have limited time. 253 00:15:06,280 --> 00:15:09,440 Speaker 1: You can do amazing back extension type exercises with the 254 00:15:09,520 --> 00:15:13,040 Speaker 1: stability ball. So you know the back extension machine those 255 00:15:13,040 --> 00:15:15,040 Speaker 1: of you go to the gym forty five degree angle 256 00:15:15,400 --> 00:15:17,760 Speaker 1: is one of them, and you put your hands behind 257 00:15:17,800 --> 00:15:20,440 Speaker 1: your back or some people hold plates that are way 258 00:15:20,480 --> 00:15:23,560 Speaker 1: too heavy, I would say, and you do back extensions, well, 259 00:15:23,600 --> 00:15:26,480 Speaker 1: you can do those on the stability ball as well 260 00:15:26,520 --> 00:15:30,320 Speaker 1: in numerous different ways. You can do your traditional back 261 00:15:30,320 --> 00:15:33,360 Speaker 1: extension where you maybe put your hands behind your head 262 00:15:33,880 --> 00:15:37,360 Speaker 1: and you lean forward, you've got your stomach on the 263 00:15:37,400 --> 00:15:40,720 Speaker 1: ball and you do a back extension. And then you 264 00:15:40,720 --> 00:15:44,560 Speaker 1: can do a reverse back extension where you actually lift 265 00:15:44,640 --> 00:15:47,040 Speaker 1: both legs at the same time, so you roll forward, 266 00:15:47,120 --> 00:15:49,000 Speaker 1: your hands are on the ground, your stomach is on 267 00:15:49,040 --> 00:15:51,520 Speaker 1: the ball and you lift both feet at the same time, 268 00:15:52,120 --> 00:15:56,800 Speaker 1: getting that lower back in a different way. So phenomenal 269 00:15:57,000 --> 00:16:00,080 Speaker 1: for the core. And I'm again just scratching the surf this. 270 00:16:00,840 --> 00:16:03,040 Speaker 1: So you've got it for your traditional crunches, you've got 271 00:16:03,040 --> 00:16:05,840 Speaker 1: it for your planks, you've got it for your back 272 00:16:05,920 --> 00:16:08,960 Speaker 1: extension type exercises. And then what's the one I talk 273 00:16:09,040 --> 00:16:12,720 Speaker 1: about that people either do in prehab or rehab, right, 274 00:16:13,240 --> 00:16:16,000 Speaker 1: the alternate arm and leg many different names as well, 275 00:16:16,120 --> 00:16:19,840 Speaker 1: bird dog, uh two, you know, two point plank, four 276 00:16:19,880 --> 00:16:22,040 Speaker 1: point plank, But put your mid section on the ball 277 00:16:22,400 --> 00:16:25,280 Speaker 1: and you raise your opposite arm, opposite leg, and then 278 00:16:25,320 --> 00:16:29,240 Speaker 1: you alternate and you can get comfortable on the ball 279 00:16:29,880 --> 00:16:32,560 Speaker 1: based on where it works for you. So that is 280 00:16:32,680 --> 00:16:38,680 Speaker 1: a great lower back exercise. Opposite arm, opposite leg. And 281 00:16:38,680 --> 00:16:40,840 Speaker 1: by the way, let me just backtrack really quickly with 282 00:16:40,880 --> 00:16:43,880 Speaker 1: the crunches. The farther you roll back or the way 283 00:16:43,920 --> 00:16:47,200 Speaker 1: you position your body on the ball controls the intensity, 284 00:16:47,360 --> 00:16:50,240 Speaker 1: how far up you go, where your body is. Again, 285 00:16:50,920 --> 00:16:54,120 Speaker 1: it is just going to allow you to modify it 286 00:16:54,240 --> 00:16:57,040 Speaker 1: for you. And that is awesome, all right, So so 287 00:16:57,120 --> 00:17:00,400 Speaker 1: much to do with the core upper body I talked 288 00:17:00,400 --> 00:17:02,000 Speaker 1: about at the beginning, you can use it as a bench. 289 00:17:02,040 --> 00:17:05,200 Speaker 1: You use it for your chess press, those type of exercises, 290 00:17:05,320 --> 00:17:13,040 Speaker 1: dumbbell flies, you know, um, tricep skull crushers, tricep extensions, 291 00:17:13,119 --> 00:17:16,879 Speaker 1: all of those exercises you can use using the stability 292 00:17:16,920 --> 00:17:19,560 Speaker 1: ball as your bench. But then here's the fun thing 293 00:17:19,640 --> 00:17:22,320 Speaker 1: that I love is then you take it again to 294 00:17:22,560 --> 00:17:26,280 Speaker 1: vary their traditional the exercises that are already phenomenal and 295 00:17:26,320 --> 00:17:29,159 Speaker 1: part of your repertoire, like push ups. So let me 296 00:17:29,160 --> 00:17:31,480 Speaker 1: just give you a bunch of variations. And I love 297 00:17:32,080 --> 00:17:34,240 Speaker 1: this with the pushups. So you do a push up 298 00:17:34,359 --> 00:17:36,480 Speaker 1: on the ball. Right, So you hold onto that ball 299 00:17:37,240 --> 00:17:40,840 Speaker 1: and do push ups. Now, that's challenging and you're not 300 00:17:40,880 --> 00:17:43,879 Speaker 1: gonna do necessarily the same range of motion, nor should you, 301 00:17:44,320 --> 00:17:48,040 Speaker 1: depending on your arm length and things like that. But 302 00:17:48,280 --> 00:17:51,560 Speaker 1: the stability again, you're holding onto the ball and you're 303 00:17:51,560 --> 00:17:55,320 Speaker 1: doing a push ups, you're getting chest, shoulders, triceps, and 304 00:17:55,320 --> 00:17:58,520 Speaker 1: then you're getting the added core element when you try 305 00:17:58,560 --> 00:18:01,359 Speaker 1: to stabilize the ball to keep it from rolling away. Right, 306 00:18:01,400 --> 00:18:04,119 Speaker 1: then you can flip it over, put your feet on 307 00:18:04,160 --> 00:18:08,160 Speaker 1: the ball and do a decline push up. So now 308 00:18:08,600 --> 00:18:10,600 Speaker 1: maybe you do your regular push ups without the ball. 309 00:18:10,920 --> 00:18:14,600 Speaker 1: Then you do your push ups on the stability ball, 310 00:18:14,840 --> 00:18:16,800 Speaker 1: and then you do your push ups with your feet 311 00:18:16,840 --> 00:18:21,480 Speaker 1: on the stability ball. Three great variations of push ups. 312 00:18:21,680 --> 00:18:25,199 Speaker 1: And now you're adding in that core element again. You 313 00:18:25,200 --> 00:18:30,480 Speaker 1: are working your core all throughout these core exercises on 314 00:18:30,800 --> 00:18:34,120 Speaker 1: I'm sorry, these exercises on the stability ball. They don't 315 00:18:34,160 --> 00:18:37,200 Speaker 1: have to be specifically core. You are adding in balance 316 00:18:37,280 --> 00:18:40,879 Speaker 1: and core stability depending on what you're doing. All right, now, 317 00:18:41,680 --> 00:18:43,680 Speaker 1: we did core, we did upper body. Let's go to 318 00:18:43,800 --> 00:18:47,800 Speaker 1: lower body. So great for the lower body. Hamstring curls. 319 00:18:47,840 --> 00:18:49,679 Speaker 1: So many runners do this. I have it in my 320 00:18:49,880 --> 00:18:52,800 Speaker 1: marathon book and triathlon book and all these exercises, by 321 00:18:52,840 --> 00:18:55,040 Speaker 1: the way, and just about all my books, and they 322 00:18:55,040 --> 00:18:57,879 Speaker 1: all are because I do every exercise we've been we 323 00:18:57,960 --> 00:19:01,000 Speaker 1: will talk about. I do hamstring. So you're on your back, 324 00:19:01,080 --> 00:19:03,480 Speaker 1: your your heels are up on the ball, and you 325 00:19:03,520 --> 00:19:09,359 Speaker 1: pull the ball towards your butt. You're activating your hamstrings. 326 00:19:09,400 --> 00:19:11,160 Speaker 1: Such a great way. You don't have to get into 327 00:19:11,200 --> 00:19:13,880 Speaker 1: hamstring machine at the gym. You can do it, and 328 00:19:14,080 --> 00:19:18,399 Speaker 1: especially for runners and those of you recreational athletes, is 329 00:19:18,440 --> 00:19:21,320 Speaker 1: a great way to work your hamstrings and it's so 330 00:19:21,359 --> 00:19:24,000 Speaker 1: easy to make a little bit more challenging. So when 331 00:19:24,000 --> 00:19:26,439 Speaker 1: I used to train clients at home, we would do this. 332 00:19:26,720 --> 00:19:29,760 Speaker 1: We start with the two legged hamstring curls. Then what 333 00:19:29,760 --> 00:19:32,159 Speaker 1: do you do. You raise one ft and you do 334 00:19:32,240 --> 00:19:36,320 Speaker 1: ten reps with just one leg. Try that. Make sure 335 00:19:36,359 --> 00:19:39,480 Speaker 1: you're safe, because that's advanced for many people. So look 336 00:19:39,480 --> 00:19:43,280 Speaker 1: how easy it was to make it a little more difficult. 337 00:19:43,480 --> 00:19:46,639 Speaker 1: Bilateral to start, and then we're gonna go unilateral. And 338 00:19:46,640 --> 00:19:50,240 Speaker 1: that is a big part of the stability ball in general, 339 00:19:50,920 --> 00:19:54,640 Speaker 1: is the ability to do both bilateral and unilateral one 340 00:19:54,720 --> 00:19:58,400 Speaker 1: limited time exercises. And that goes to the next couple 341 00:19:58,400 --> 00:20:01,720 Speaker 1: of exercises. I'm gonna give you splits, wats, Bulgarians, squats, 342 00:20:01,760 --> 00:20:04,359 Speaker 1: split squats, whatever you want to call them. You put 343 00:20:04,359 --> 00:20:07,800 Speaker 1: one leg up on the ball, one leg forward, and 344 00:20:07,880 --> 00:20:11,800 Speaker 1: you do a lunge, a one legged squat, whatever you 345 00:20:11,840 --> 00:20:14,080 Speaker 1: want to call it. So similar to leg If you 346 00:20:14,119 --> 00:20:16,439 Speaker 1: put it up on a bench or a box, you 347 00:20:16,520 --> 00:20:22,159 Speaker 1: now can do a unilateral lower body exercise and you 348 00:20:22,160 --> 00:20:25,359 Speaker 1: can add movement in. You still love doing this with 349 00:20:25,400 --> 00:20:28,920 Speaker 1: my athletes. So you do the same form, one leg 350 00:20:29,160 --> 00:20:30,520 Speaker 1: up on the ball, so your foot is up on 351 00:20:30,560 --> 00:20:32,600 Speaker 1: the ball. Maybe your left foot is up, your right 352 00:20:32,680 --> 00:20:35,199 Speaker 1: leg is forward, you do a lunge. But as you 353 00:20:35,240 --> 00:20:37,720 Speaker 1: do the ones, you pull the ball towards you and 354 00:20:37,760 --> 00:20:40,080 Speaker 1: then you allow it to roll back as you go down. 355 00:20:41,280 --> 00:20:44,560 Speaker 1: Now you are really working the balance, you are really 356 00:20:44,600 --> 00:20:49,679 Speaker 1: working your core stability. And it is so functional and 357 00:20:49,800 --> 00:20:52,960 Speaker 1: just so great for not only sports but for daily living. 358 00:20:53,960 --> 00:20:56,840 Speaker 1: And then one of my absolute favorite ones, and again 359 00:20:56,880 --> 00:21:01,119 Speaker 1: I'll give you the progression, is the wall squats. So 360 00:21:01,200 --> 00:21:02,960 Speaker 1: for someone who's just learning how to squad for the 361 00:21:03,000 --> 00:21:05,520 Speaker 1: first time, we put the ball up against the wall. 362 00:21:06,080 --> 00:21:08,240 Speaker 1: You put your back against it and you do squats. 363 00:21:08,800 --> 00:21:10,680 Speaker 1: And your range of motion maybe one inch or two 364 00:21:10,680 --> 00:21:14,439 Speaker 1: inches as you're getting used to it, but you're you're safe. 365 00:21:14,520 --> 00:21:17,600 Speaker 1: You're pushing your back against the wall. You are controlling 366 00:21:17,640 --> 00:21:20,680 Speaker 1: that range of motion, and you are building that strength. 367 00:21:21,560 --> 00:21:25,000 Speaker 1: Once you have built that basic base of strength. One 368 00:21:25,240 --> 00:21:29,159 Speaker 1: of the exercises that has kept me injury free for 369 00:21:29,240 --> 00:21:32,639 Speaker 1: all the races and all the years single leg wall 370 00:21:32,880 --> 00:21:36,480 Speaker 1: squat with the ball. So you take one leg off 371 00:21:36,480 --> 00:21:40,600 Speaker 1: the ground and you do single leg squats. Now, I 372 00:21:40,680 --> 00:21:43,520 Speaker 1: like to tuck that leg behind me, so the leg 373 00:21:43,600 --> 00:21:45,800 Speaker 1: like if I'm doing my right leg. I'm gonna tuck 374 00:21:45,840 --> 00:21:48,960 Speaker 1: the left leg underneath the right, and I'm gonna keep 375 00:21:49,000 --> 00:21:52,679 Speaker 1: my right knee behind my toes as I do single 376 00:21:52,760 --> 00:21:56,439 Speaker 1: leg squats generally ten to fifteen reps, two to three sets. 377 00:21:57,240 --> 00:21:59,479 Speaker 1: So you can do the squats with the ball against 378 00:21:59,480 --> 00:22:03,280 Speaker 1: the wall, and you can do the squats with single leg, 379 00:22:04,200 --> 00:22:10,080 Speaker 1: and you are going to so incredibly build that glute strength, 380 00:22:10,359 --> 00:22:17,160 Speaker 1: that unilateral strength, and you are going to fix those imbalances. 381 00:22:17,160 --> 00:22:20,639 Speaker 1: So it's weakness and imbalances that so often caused the 382 00:22:20,680 --> 00:22:23,840 Speaker 1: bad knees, the bad hips, the bad fill in the 383 00:22:23,840 --> 00:22:25,560 Speaker 1: blanks that so many people have said to me for 384 00:22:25,600 --> 00:22:30,399 Speaker 1: so many years. This is a phenomenal way to fix that, 385 00:22:30,960 --> 00:22:35,760 Speaker 1: all right. Number four, Number four combo moves. You want 386 00:22:35,760 --> 00:22:39,200 Speaker 1: to have fun, You're more advanced, You're like, Tom, okay, 387 00:22:39,240 --> 00:22:41,600 Speaker 1: I get it, I've done those. I need something even more. 388 00:22:42,000 --> 00:22:44,960 Speaker 1: I want you to do it at appropriate time. But 389 00:22:45,080 --> 00:22:46,960 Speaker 1: now let's take the push up and the crunch and 390 00:22:47,000 --> 00:22:49,399 Speaker 1: put it together. So feed her up on the ball, 391 00:22:49,960 --> 00:22:51,760 Speaker 1: you do a push up and then you do a 392 00:22:51,800 --> 00:22:55,360 Speaker 1: reverse crunch. You pull the ball towards your body, push up, 393 00:22:55,880 --> 00:23:02,679 Speaker 1: reverse crunch. Awesome, say being time two two moves in 394 00:23:02,760 --> 00:23:05,560 Speaker 1: one and when you're doing the push up, you're still 395 00:23:05,600 --> 00:23:09,040 Speaker 1: stabilizing yourself. And then when you pull the ball towards you, 396 00:23:09,040 --> 00:23:12,840 Speaker 1: you know the lower quote unquote ab type exercise push 397 00:23:12,920 --> 00:23:16,960 Speaker 1: up with reverse crunch, awesome move. And then you can 398 00:23:17,000 --> 00:23:21,040 Speaker 1: take your upper body lower body moves and combine them. 399 00:23:21,119 --> 00:23:24,359 Speaker 1: You talk about difficulty and and adding that advanced element. 400 00:23:24,840 --> 00:23:28,560 Speaker 1: So let's go back to the one legged lunge. You know, 401 00:23:28,600 --> 00:23:31,320 Speaker 1: Bulgarian split squad, whatever you wanna call it. Left foot 402 00:23:31,400 --> 00:23:33,960 Speaker 1: up on the ball, right foot forward. You're gonna do 403 00:23:34,040 --> 00:23:36,239 Speaker 1: a lunge and you're gonna do a bicep curl at 404 00:23:36,240 --> 00:23:39,119 Speaker 1: the same time, or you're gonna do a lunge and 405 00:23:39,119 --> 00:23:42,639 Speaker 1: you're gonna do an overhead dumbbell press at the same time. 406 00:23:43,400 --> 00:23:45,760 Speaker 1: So now you're working your upper body, you're working your 407 00:23:45,840 --> 00:23:49,840 Speaker 1: lower body, you're working your core, you're saving time, you're 408 00:23:49,840 --> 00:23:53,760 Speaker 1: making it functional, and you can grab a medicine ball. 409 00:23:53,840 --> 00:23:56,680 Speaker 1: Another one I like to do with clients, same type 410 00:23:56,680 --> 00:24:00,080 Speaker 1: of thing, that one legged position and then rotation in 411 00:24:00,200 --> 00:24:03,360 Speaker 1: So holding a medicine ball, you do a lunge with 412 00:24:03,520 --> 00:24:07,159 Speaker 1: a medicine ball, rotation to the right, so right leg up, 413 00:24:08,160 --> 00:24:10,440 Speaker 1: you know, doing a right legged lunge, I should say, 414 00:24:11,000 --> 00:24:15,200 Speaker 1: and rotating with that medicine ball to the side. Phenomenal 415 00:24:15,320 --> 00:24:19,040 Speaker 1: way to take two moves upper body, lower body, put 416 00:24:19,119 --> 00:24:22,320 Speaker 1: them together and add in that element of balance and 417 00:24:22,920 --> 00:24:25,919 Speaker 1: core stability. Alright, quick break. When we come back, I'm 418 00:24:25,960 --> 00:24:28,480 Speaker 1: gonna tell you the different sizes based on your height. 419 00:24:29,040 --> 00:24:31,800 Speaker 1: Two quick studies. We're gonna bring it all together. All right, 420 00:24:32,040 --> 00:24:45,320 Speaker 1: final break, We'll be right back. So I often say 421 00:24:45,359 --> 00:24:48,080 Speaker 1: that my job is to get you the greatest results 422 00:24:48,080 --> 00:24:52,119 Speaker 1: in the shortest amount of time, with the least likelihood 423 00:24:52,160 --> 00:24:56,480 Speaker 1: of injury. And let me add a fourth at and 424 00:24:56,680 --> 00:24:59,600 Speaker 1: spending the least amount of money. That's that's part of it. 425 00:25:00,119 --> 00:25:02,080 Speaker 1: You know, you don't have to spend a lot of 426 00:25:02,119 --> 00:25:06,480 Speaker 1: money to have an amazing home gym. And this is 427 00:25:06,480 --> 00:25:10,120 Speaker 1: coming from someone who works with, you know, a home 428 00:25:10,240 --> 00:25:15,600 Speaker 1: gym company, But they're awesome because we want when I 429 00:25:15,640 --> 00:25:18,639 Speaker 1: work with them, we want you to get what works 430 00:25:18,680 --> 00:25:20,639 Speaker 1: for you and what you're gonna use and what you 431 00:25:20,640 --> 00:25:23,720 Speaker 1: can afford, what you have space for. So some of 432 00:25:23,760 --> 00:25:26,320 Speaker 1: you have much more space than others. Some of you 433 00:25:26,400 --> 00:25:29,280 Speaker 1: have more money to spend. But I'm not gonna ask 434 00:25:29,280 --> 00:25:31,320 Speaker 1: you to spend money on something when we don't. We 435 00:25:31,400 --> 00:25:35,280 Speaker 1: have to start with this type of stuff. Twenty bucks, 436 00:25:35,320 --> 00:25:37,280 Speaker 1: thirty bucks, forty bucks, depending on the one. You get 437 00:25:38,880 --> 00:25:43,280 Speaker 1: infinite number of exercises you know works the balance and 438 00:25:43,280 --> 00:25:45,560 Speaker 1: the coordination along with your upper body and lower bodies 439 00:25:45,600 --> 00:25:48,679 Speaker 1: gonna shorten your workout again. You need to get your 440 00:25:48,680 --> 00:25:50,359 Speaker 1: base of strength. I don't want you to do moves 441 00:25:50,400 --> 00:25:53,200 Speaker 1: that are too advanced till you can do them safely. 442 00:25:54,320 --> 00:25:56,720 Speaker 1: But that's the beauty of it. Do push ups, get 443 00:25:56,720 --> 00:25:59,760 Speaker 1: strong at push ups, and then add the stability ball 444 00:25:59,800 --> 00:26:02,640 Speaker 1: in your push ups, and then add the core crunch 445 00:26:02,880 --> 00:26:07,119 Speaker 1: into your push ups. So it's so easy and awesome 446 00:26:07,160 --> 00:26:10,440 Speaker 1: to progress with the stability ball, all right. So here 447 00:26:10,440 --> 00:26:13,920 Speaker 1: the three basic sizes. So if you're five ft tall 448 00:26:14,040 --> 00:26:17,520 Speaker 1: to about five five, you want a small a small 449 00:26:17,560 --> 00:26:21,200 Speaker 1: stability ball which is fifty five centimeters for the most 450 00:26:21,200 --> 00:26:24,080 Speaker 1: part and twenty two inches, so five ft to five 451 00:26:24,720 --> 00:26:30,359 Speaker 1: five small ball fifty five centimeters. If you're five six 452 00:26:30,400 --> 00:26:34,440 Speaker 1: to five eleven you're a medium size and that's sixty 453 00:26:34,440 --> 00:26:38,880 Speaker 1: five centimeters in all right. And then if you're six 454 00:26:38,960 --> 00:26:41,480 Speaker 1: three two I'm sorry, six ft tall to about six 455 00:26:41,520 --> 00:26:43,840 Speaker 1: three or taller you're going to the large, You're going 456 00:26:43,880 --> 00:26:49,760 Speaker 1: seventy five centimeters thirty ball. Okay, alright to studies, just 457 00:26:49,760 --> 00:26:51,600 Speaker 1: gonna go through them quickly, because this is this is 458 00:26:51,640 --> 00:26:54,359 Speaker 1: one of those things where you go of course, right. 459 00:26:54,480 --> 00:26:57,680 Speaker 1: So many studies are kind of common sense, some are 460 00:26:57,720 --> 00:27:01,400 Speaker 1: more complicated, some have the aha moment. We talk about 461 00:27:01,400 --> 00:27:04,399 Speaker 1: all those studies, but this one, you know, for me 462 00:27:04,520 --> 00:27:08,440 Speaker 1: is if we're adding in instability, it's going to help 463 00:27:08,600 --> 00:27:11,439 Speaker 1: with what we're looking for. Right. So this was in 464 00:27:11,480 --> 00:27:15,520 Speaker 1: the Journal of Physical Therapy Science two thousands, seventeen and 465 00:27:15,520 --> 00:27:19,480 Speaker 1: it was December, and the title is the Effect of 466 00:27:19,560 --> 00:27:23,320 Speaker 1: Ball Exercise on the Balance Ability of Young Adults And 467 00:27:23,400 --> 00:27:25,680 Speaker 1: the purpose of the study was just like it sounds, 468 00:27:25,920 --> 00:27:28,200 Speaker 1: the aim of the study was to investigate the effects 469 00:27:28,200 --> 00:27:31,560 Speaker 1: of static and dynamic balance by using medicine ball and 470 00:27:31,680 --> 00:27:35,440 Speaker 1: Swiss ball exercises. So there were thirty six subjects. Eighteen 471 00:27:35,600 --> 00:27:39,280 Speaker 1: used a medicine ball, eighteen used a Swiss ball. They 472 00:27:39,280 --> 00:27:43,120 Speaker 1: did nine exercises, uh six to nine reps. And here's 473 00:27:43,119 --> 00:27:45,760 Speaker 1: the interesting thing to three times a day, which I love. 474 00:27:46,320 --> 00:27:47,679 Speaker 1: How many times always say you don't have to go 475 00:27:47,720 --> 00:27:50,280 Speaker 1: to the gym and you should be working exercise in 476 00:27:50,320 --> 00:27:53,400 Speaker 1: throughout the day micro workouts name of my most recent book. 477 00:27:53,440 --> 00:27:55,320 Speaker 1: I do that all day long. Every day. I'm doing 478 00:27:55,359 --> 00:27:58,199 Speaker 1: micro workouts all day long. So for this study, they 479 00:27:58,240 --> 00:28:00,879 Speaker 1: were doing it three times a day, three times a 480 00:28:00,880 --> 00:28:04,240 Speaker 1: week for six weeks. Okay, nine exercises, six and nine 481 00:28:04,280 --> 00:28:06,679 Speaker 1: reps three times a day, three times a week for 482 00:28:06,760 --> 00:28:09,560 Speaker 1: six weeks. I'm just gonna give you the takeaway because 483 00:28:09,560 --> 00:28:12,840 Speaker 1: it's not worth getting. The takeaway was, yeah, they increased 484 00:28:13,440 --> 00:28:17,159 Speaker 1: a significant increase in balance ability for both groups. So 485 00:28:17,280 --> 00:28:19,399 Speaker 1: medicine ball, I'll do a separate show. I have not 486 00:28:19,440 --> 00:28:22,640 Speaker 1: done one on the medicine ball yet. Different but similar 487 00:28:22,880 --> 00:28:26,240 Speaker 1: rights to uh stability ball Swiss ball. But the takeaway 488 00:28:26,280 --> 00:28:28,080 Speaker 1: is when you add these elements in, you do them 489 00:28:28,119 --> 00:28:30,880 Speaker 1: safely and appropriately and you don't have to do a lot, 490 00:28:32,440 --> 00:28:37,000 Speaker 1: you're gonna get improved strength, improved balance, which is not 491 00:28:37,240 --> 00:28:40,320 Speaker 1: a surprise. And that goes to this second study. That's 492 00:28:40,360 --> 00:28:43,600 Speaker 1: all we really need here. The title is effects of 493 00:28:43,680 --> 00:28:47,880 Speaker 1: Swiss Ball core strength training on strength, endurance, flexibility and 494 00:28:48,000 --> 00:28:51,120 Speaker 1: balance in sedentary women. So they're looking at a bunch 495 00:28:51,160 --> 00:28:53,720 Speaker 1: of things here, which I love and this is one 496 00:28:53,760 --> 00:28:57,640 Speaker 1: of the my favorites Publications Journal of Strength and Conditioning Research, 497 00:28:58,360 --> 00:29:01,000 Speaker 1: which is one of the certifications I have the National 498 00:29:01,040 --> 00:29:05,160 Speaker 1: Strength and Conditioning Association. Just awesome all about strength and conditioning. 499 00:29:05,440 --> 00:29:10,040 Speaker 1: And this was November two. It involved twenty one females 500 00:29:11,000 --> 00:29:13,280 Speaker 1: and their workout was forty five minutes, three days a 501 00:29:13,280 --> 00:29:16,400 Speaker 1: week for eight weeks, and they just used the Swiss ball. 502 00:29:16,440 --> 00:29:18,960 Speaker 1: There was no medicine ball for this one. Okay. They 503 00:29:19,000 --> 00:29:21,120 Speaker 1: did two sets of ten wraps for the first two 504 00:29:21,160 --> 00:29:25,400 Speaker 1: weeks and then they increased to three sets of twelve repetitions. 505 00:29:26,040 --> 00:29:29,760 Speaker 1: And the investigators were had a hypothesis, same one you 506 00:29:29,800 --> 00:29:33,800 Speaker 1: would expect, right, common sense people that Swiss ball core 507 00:29:33,880 --> 00:29:38,280 Speaker 1: strength training exercises can improve strength, endurance, flexibility and balance 508 00:29:38,360 --> 00:29:42,400 Speaker 1: in sedentary women. And I just pulled two quick quotes 509 00:29:42,480 --> 00:29:46,960 Speaker 1: because this goes to exactly their conclusions. This significant results 510 00:29:47,000 --> 00:29:50,160 Speaker 1: in this study denote that the Swiss ball exercise protocol 511 00:29:50,720 --> 00:29:53,600 Speaker 1: used in this study can be recommended as a preventative 512 00:29:53,680 --> 00:29:57,240 Speaker 1: training method against low back pain. So that was a 513 00:29:57,320 --> 00:30:00,120 Speaker 1: specific finding I pulled for you. So for tho, those 514 00:30:00,120 --> 00:30:02,360 Speaker 1: of you who have low back pain, and it's so 515 00:30:02,400 --> 00:30:08,400 Speaker 1: many it's weakness, it's weakness. How many times do I 516 00:30:08,480 --> 00:30:11,360 Speaker 1: talk about when you have pain, you use it less, 517 00:30:11,480 --> 00:30:14,440 Speaker 1: the muscles get weaker, the pain gets greater. It is 518 00:30:14,480 --> 00:30:18,920 Speaker 1: one of the most insidious things in modern day society. 519 00:30:19,480 --> 00:30:23,040 Speaker 1: Lack of activity, lack of movement, lack of strength, more pain. 520 00:30:24,200 --> 00:30:27,320 Speaker 1: So you get something like a stability ball which you 521 00:30:27,320 --> 00:30:28,960 Speaker 1: can also stretch on. By the way, it didn't throw 522 00:30:28,960 --> 00:30:30,760 Speaker 1: that in there, you could do your blowback stretches on 523 00:30:30,760 --> 00:30:34,080 Speaker 1: their phenomenal Just just lean back on it, get back 524 00:30:34,120 --> 00:30:36,120 Speaker 1: on it, and just drop your arms. I'm doing it 525 00:30:36,160 --> 00:30:39,240 Speaker 1: as I as I say it, stretch your lower back 526 00:30:39,320 --> 00:30:43,640 Speaker 1: and then strengthen. Okay, and let me give you just 527 00:30:44,280 --> 00:30:47,680 Speaker 1: the perfect paragraph takeaway from this study. In conclusion, this 528 00:30:47,720 --> 00:30:50,840 Speaker 1: study showed that sedentary women can benefit from the Swiss 529 00:30:50,880 --> 00:30:53,800 Speaker 1: ball core strength training protocol used in this study by 530 00:30:53,840 --> 00:30:58,920 Speaker 1: means of here we go improved core muscular strength, endurance, flexibility, 531 00:30:59,000 --> 00:31:02,800 Speaker 1: and balance as an enjoyable and cost effective isn't that 532 00:31:02,880 --> 00:31:05,160 Speaker 1: when I started the show by saying cost effective training 533 00:31:05,560 --> 00:31:09,640 Speaker 1: for the prevention of low back pain falls and recovery 534 00:31:09,760 --> 00:31:13,200 Speaker 1: from lower back injuries in sedentary adults that can help 535 00:31:13,360 --> 00:31:18,160 Speaker 1: increase their quality of life. Perfect way to end the show. 536 00:31:19,040 --> 00:31:24,600 Speaker 1: It's about quality of life. I don't want to have pain, 537 00:31:25,320 --> 00:31:28,440 Speaker 1: and it's amazing what we're willing to live with, and 538 00:31:28,480 --> 00:31:31,360 Speaker 1: many of you are. And that is one of the 539 00:31:31,400 --> 00:31:37,280 Speaker 1: greatest takeaways from my job is when I help people 540 00:31:38,560 --> 00:31:42,680 Speaker 1: feel better, look better, fine, I want that to lose weight, fine, 541 00:31:43,520 --> 00:31:46,680 Speaker 1: but you can be a perfect weight for you and 542 00:31:46,720 --> 00:31:49,440 Speaker 1: be in pain and it doesn't matter. And there are 543 00:31:49,440 --> 00:31:51,400 Speaker 1: a lot of people out there who look really good 544 00:31:51,560 --> 00:31:54,920 Speaker 1: and they're in pain and it doesn't matter. So why 545 00:31:54,920 --> 00:31:59,040 Speaker 1: don't we look better, feel better, live longer. It's not 546 00:31:59,120 --> 00:32:02,000 Speaker 1: about being us, it's not about just a number on 547 00:32:02,000 --> 00:32:05,960 Speaker 1: a scale, and it's not just about what your reflection 548 00:32:06,120 --> 00:32:09,600 Speaker 1: is in the mirror. And so a stability ball is 549 00:32:09,720 --> 00:32:18,560 Speaker 1: a inexpensive, awesome way to help improve your quality of life, 550 00:32:19,200 --> 00:32:22,520 Speaker 1: core strength, balance, all of those things. Now you just 551 00:32:22,640 --> 00:32:25,360 Speaker 1: have to be careful. I've given you the exercises. I 552 00:32:25,440 --> 00:32:29,440 Speaker 1: realize the limitations of doing that over a podcast, and 553 00:32:29,480 --> 00:32:31,880 Speaker 1: I am building out a brand new website that will 554 00:32:31,880 --> 00:32:34,560 Speaker 1: connect with all this. But that being said, you just 555 00:32:34,640 --> 00:32:37,680 Speaker 1: want to do these exercises correctly, whether that's with a 556 00:32:37,720 --> 00:32:42,000 Speaker 1: trainer or some videos online or a book. Uh, just 557 00:32:42,120 --> 00:32:47,080 Speaker 1: do these exercises correctly and in the right order progress appropriately. 558 00:32:48,480 --> 00:32:52,400 Speaker 1: But I loved putting this show together, as I do 559 00:32:52,480 --> 00:32:55,640 Speaker 1: all of them, because it's just one of those things. 560 00:32:55,680 --> 00:33:00,280 Speaker 1: It's simple, but it's literally life changing change of life. 561 00:33:00,360 --> 00:33:02,160 Speaker 1: You start to do this because so many people have 562 00:33:02,200 --> 00:33:04,120 Speaker 1: the weak core, So many of you have that back 563 00:33:04,120 --> 00:33:10,000 Speaker 1: pain and the knee pain and the hip pain. And 564 00:33:10,000 --> 00:33:12,160 Speaker 1: when you can have one piece of exercise equipment that 565 00:33:12,240 --> 00:33:16,960 Speaker 1: can do so much for so little, that's really good enough. 566 00:33:18,520 --> 00:33:21,360 Speaker 1: Thank you for listening. Actually, we give a quick story. 567 00:33:22,280 --> 00:33:25,480 Speaker 1: One quick story. One of my first job's fitness expert 568 00:33:25,560 --> 00:33:29,000 Speaker 1: on shoots in New York City for many different magazine, Self, Magazine, 569 00:33:29,040 --> 00:33:31,400 Speaker 1: Women's Health, all those magazines they would hire. I love 570 00:33:31,440 --> 00:33:33,560 Speaker 1: this because they were really uh you know, they wanted 571 00:33:33,560 --> 00:33:35,680 Speaker 1: to make sure that the models did the exercises correctly. 572 00:33:36,120 --> 00:33:39,680 Speaker 1: And I remember going on numerous shoots where they use 573 00:33:39,720 --> 00:33:41,800 Speaker 1: the stability ball and what I learned to do was 574 00:33:41,840 --> 00:33:44,840 Speaker 1: bring a pump because they didn't. So the number of 575 00:33:44,840 --> 00:33:50,040 Speaker 1: times I had to blow a stability ball up with 576 00:33:50,120 --> 00:33:54,320 Speaker 1: my mouth, um, yeah, earned your money that day. So 577 00:33:54,480 --> 00:33:57,000 Speaker 1: they do have very inexpensive foot bumps, and you can 578 00:33:57,040 --> 00:33:59,040 Speaker 1: also get the ones that do it in like two seconds. 579 00:33:59,440 --> 00:34:02,719 Speaker 1: But yeah, make sure you have a pump. It usually 580 00:34:02,760 --> 00:34:06,520 Speaker 1: comes in the box and that is super helpful. All right, 581 00:34:07,080 --> 00:34:09,879 Speaker 1: so thank you again for listening. Hope this helped. Hope 582 00:34:09,880 --> 00:34:12,200 Speaker 1: it gave you learned at least, yeah, at the very 583 00:34:12,280 --> 00:34:14,759 Speaker 1: least you learned where the term Swiss ball came from. 584 00:34:14,800 --> 00:34:17,680 Speaker 1: It's not it's the Italian ball. It's the Italian ball. 585 00:34:17,880 --> 00:34:23,120 Speaker 1: It's the Pezzy ball nineteen sixties. Actually, no Kosani. Please, 586 00:34:23,120 --> 00:34:25,760 Speaker 1: if you have not rated the show, take two seconds. 587 00:34:26,680 --> 00:34:30,719 Speaker 1: Take two seconds rate the show and subscribe. Please subscribe. 588 00:34:30,719 --> 00:34:33,359 Speaker 1: Want those numbers up. Listen. I'm a goal oriented person. 589 00:34:33,360 --> 00:34:36,200 Speaker 1: We gotta get these numbers, you know, and just keep increasing. 590 00:34:36,200 --> 00:34:38,160 Speaker 1: You've been great and I appreciate it, so thank you. 591 00:34:38,160 --> 00:34:40,120 Speaker 1: If you have already, If you want to reach out, 592 00:34:40,200 --> 00:34:43,160 Speaker 1: Tom h Fit is Instagram and Twitter for me Tom 593 00:34:43,280 --> 00:34:45,560 Speaker 1: h Fit, you can go to Fitness Disrupted dot com 594 00:34:45,920 --> 00:34:48,479 Speaker 1: reach out to me there as well. And I love 595 00:34:48,600 --> 00:34:52,640 Speaker 1: my job. Life gets better every year hard work. You know, 596 00:34:52,880 --> 00:34:55,000 Speaker 1: there's no greater job in the world. I love hearing 597 00:34:55,040 --> 00:34:57,279 Speaker 1: from all of you. I love the feedback, I love 598 00:34:57,320 --> 00:35:00,160 Speaker 1: the topic ideas. I love it all. So thank you 599 00:35:00,600 --> 00:35:04,960 Speaker 1: for listening. Tell your friends and remember there's three things 600 00:35:04,960 --> 00:35:07,600 Speaker 1: we control how much we move, what we put into 601 00:35:07,600 --> 00:35:12,080 Speaker 1: our mouths and our attitudes. That is amazing, That is awesome. 602 00:35:13,160 --> 00:35:16,640 Speaker 1: I'm Tom Holland. This is Fitness Disrupted. Believe in yourself. 603 00:35:20,400 --> 00:35:24,000 Speaker 1: Fitness Disrupted is a production of I Heart Radio. For 604 00:35:24,080 --> 00:35:26,919 Speaker 1: more podcasts from my heart Radio, visit the i heart 605 00:35:27,000 --> 00:35:30,399 Speaker 1: Radio app, Apple Podcasts, or wherever you listen to your 606 00:35:30,440 --> 00:35:31,200 Speaker 1: favorite shows.