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The ball can make you buff

By Daisy Carrington | dcarrington@am-ny.com

April 2, 2008

Felice Gabrielle Romero, a Speedball and Pilates Instructor at Equinox, demonstrates three main exercises to do with Speedball at Equinox on Prince Street (Kristen E. Olson / April 1, 2008)

They say lifting weights won't make you look like Hulk Hogan. That's reassuring, but I've been lifting and lifting, and I'm not even close to garnering the buff physique of Woody Woodpecker. Where's that long, lean physique I was promised by my trainer? (ok, it's probably hidden somewhere inside yesterday's Krispy Kreme donut).

For those of you experiencing similar frustration, try dropping the weights and picking up a medicine ball. Felice Gabrielle Romano, an instructor at Speedball Fitness combines pilates, modern dance and strength training in this workout to help you build core strength and lean muscles.

1. Roll ups with medicine ball

Lie on back and hold a medicine ball behind your head. Inhale through your nose and exhale through your mouth. Completely roll your spine up off the mat one vertebra at a time as you reach the ball towards your toes, making sure to lengthen your spine in the process. Keep your abdominals engaged. Stretch as far over your legs as you can. As you begin your next exhale, contract your abs and slowly roll back down, taking your time so that your abs do the work. Get back into the starting position, and do a total of six reps.

2. Double leg lifts

Lie on your belly with your elbows bent and your hands resting under your forehead. Hold the medicine ball between your shins. As you begin your exhale, lengthen your legs even longer. Finish the exhale by lifting the ball up off the floor. Hold for a pulse and keep squeezed between your legs. Keep your abs engaged the entire time. Return your legs to the mat slowly on your next inhale without letting the abdominal muscles sag. Do 10 reps.

3. Plie chops

Stand in first position with your feet turned outwards and your heels touching. Keep your abs engaged. Hold a medicine ball in front of you with your elbows slightly bent. As you inhale, bend your knees so they extend over your toes. Keep your heels on the floor. Only goes as far down as you can without letting your heels leave the floor. Raise the ball over your head, keeping your arms straight. Straighten your legs and squeeze your inner thighs together. Do four small plies. At the end of the fourth plie, step your right leg out to your side so that your legs are in a wide second position. Your legs should still be rotated out from the hips, and your heels should stay on the floor. Because legs are in a wider position, you should be able to sink down further as you raise the ball overhead with straight arms. Take four large plies in this wide stance. When rising up out of the last plie shift all of your weight onto your left leg as your right heel slides in to meet the left heel. Do four sets of four repetitions.