Proper ways to work the powerball

By Daisy Carrington | dcarrington@am-ny.com

March 19, 2008

Mark Santa Maria demonstrates ways to use a 'Power Ball.' (Michelle Repiso / March 18, 2008)

In the last few years, powerballs have gone from a novelty to a gym staple. You always see people working out with them, and you might even have used one for the occasional sit-up or push-up. But those enormous plastic bubbles have more versatility than you could imagine, and are an excellent exercise tool.

"Using the ball with free-flowing movements sculpt a great upper body, arms and abs," says Marc Santa Maria, the group fitness regional director at Crunch Fitness. He has devised a, well, powerful powerball workout to help get you in shape.

1. Power squat
Hold the ball in front of your body and keep your arms straight, then lower into a squat position. Lower the ball and tap it on the ground. Stand back up into the starting position while keeping the ball in front of your body. For an extra challenge raise the ball up overhead. Repeat three sets of 10.

2. Power Figure 8s
While holding the ball out in front of your body, shift your weight over to your right leg. Do not let your knee extend past your foot. Keep the ball down close the your right foot. Bring the ball up over your head. Shift your weight to the left leg and bring the ball back down over your left foot before bringing it back up overhead. Repeat three sets of 10.

3. Power Leg Lifts
Stand on your left foot and balance the ball on your flexed right foot. Raise the right leg up off the ground as high as you can without leaning back. Repeat three sets of 10 on each legs.

4. Power Pike
Begin in push-up position with your feet resting on the ball. Using your glutes, lift your hips up, creating an upside down V-shape. Return to beginning push-up position and repeat three sets of 10.

5. Power Bicep Extension
Stand with the ball resting in your right hand, elbow at your side. Extend the ball away from your body so your arm is parallel to the floor. Repeat three sets of 10 with both arms.