Memer Kladis, B.A.

Functional training is the latest craze in fitness, but what is it? And why should you do it?

Functional training, or functional movement, is the ability to move and respond to daily activities without restriction. Activities like playing with our kids, carrying groceries or playing softball are functional tasks we should be able to do without injury or pain. For years, people have exercised and lifted weights to do better in the gym; functional training helps you to do better in life. One simple yet effective piece of exercise equipment that facilitates functional training is the stability ball or resist-a-ball. Because the ball itself is unstable, you are constantly challenged to maintain posture by contracting the abdominals, lower back and gluteal muscles. While doing a multitude of different exercises, the trunk musculature works simultaneously to balance and stabilize the body.

The following exercises will help you develop a foundation for a challenging functional fitness program.

Trunk Curl
Sit on the ball and walk your feet away from the ball to position your middle and upper back on the ball. Curl your shoulders and upper back off the ball. The upper body should resemble the letter “C.” Return slowly to your starting position. Knees, hips and back should remain horizontally aligned. The lower back should be pressed into the ball throughout the exercise. Perform a complete set of 10 – 15 reps.

Oblique Trunk Curl
Sit on the ball and walk your feet away from the ball to position your middle and upper back on the ball, legs lowered slightly to one side. Slowly curl your trunk diagonally toward your legs and think of pulling your ribcage up and inward at a diagonal. The lower back should be pressed into the ball throughout the exercise. Perform a complete set of 10 – 15 reps to one side and then reverse.

Supine Reverse Trunk Curl
Lie on your back with the ball gripped between the back of the legs and the heels; the ball should be slightly off the floor with the knees aligned over the hips. Contract the abdominals to tilt the pelvis toward the ribcage and then return to the starting position with control. Perform a complete set of 10 – 15 reps.

For additional information please contact NIFS at 317.274.3432 or visit our Web site at www.nifs.org.