Prime Blueprint

WEEKEND WARRIOR

It sounded good: Buy one of those large balls to strengthen your core. But other than using the Swiss ball for crunches, you're letting it gather dust. Marv Marinovich and Edythe Heus (with Ronda Spinak and Alan Ross) offer some terrific ideas in their new book, "ProBodX" (HarperResource, $25.95).

The four pillars of the program, originally designed for pro athletes: Use unstable surfaces, train with weights, require muscles to employ the full range of motion and reverse directions quickly.

Warm up with the frog rock: Curve your body around the ball, placing your chin on it. Push off with your feet and roll forward until your hands reach the floor. Carefully get your head as close to the floor as possible, then reverse the position. Build your legs up with single leg lunges. Place your right toes on the ball behind you. Keep your torso upright as you push the ball back. Straighten your right leg and bend your left. Rise and repeat the process.

Lan N. Nguyen (NY Daily News 12/9/03)


		WEEKEND WARRIOR It sounded good: Buy one of those large balls to strengthen your core. But other than using the Swiss ball for crunches, you're letting it gather dust. Marv Marinovich and Edythe Heus (with Ronda Spinak and Alan Ross) offer some terrific ideas in their new book, "ProBodX" (HarperResource, $25.95). The four pillars of the program, originally designed for pro athletes: Use unstable surfaces, train with weights, require muscles to employ the full range of motion and reverse directions quickly. Warm up with the frog rock: Curve your body around the ball, placing your chin on it. Push off with your feet and roll forward until your hands reach the floor. Carefully get your head as close to the floor as possible, then reverse the position. Build your legs up with single leg lunges. Place your right toes on the ball behind you. Keep your torso upright as you push the ball back. Straighten your right leg and bend your left. Rise and repeat the process. Lan N. Nguyen (NY Daily News 12/9/03)

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