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Add fun to your workout

You're not a kid anymore, but play with these 'toys'

By Lisa Ryckman, Rocky Mountain News (Contact)

Published December 8, 2008 at 5:05 p.m.
Updated December 8, 2008 at 6:15 p.m.

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Fitness editor Lisa Ryckman demonstrates some holiday fitness gifts.

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A confession: I had kids because I wanted their toys.

When you're a parent, everybody smiles as you and the kids smush up clay and build with blocks and dig in the sandbox. Try that stuff without offspring, and you risk looking slightly deranged.

Now that my kids consider themselves too old for Barbies and Silly Putty (are you really ever too old for Silly Putty?), I've found an outlet through the fitness world's own array of fun stuff for adults. These "ex" toys, if you will, can spice up any vanilla-flavored workout.

No need to get fancy or spend gobs of cash: the best choices tend to be simple and economical - stability balls, medicine balls, foam rollers, rubber tubing, resistance bands and the occasional kettlebell.

These can literally add a whole new dimension to the same-old workout, making it possible to affect different sets of muscles than dumbbells, for example, through an enhanced range of motion.

The exercises I'm demonstrating here can get you started, but there's a great big world of excellent ex-toy exercises out there; I make some DVD recommendations you might find helpful.

Be prepared to share: your teenagers might actually want to play with these, too.

Lisa Ryckman is certified by the American Council on Exercise as a personal trainer, fitness instructor and weight management consultant. Contact her at Ryckmanl@RockyMountainNews.com

Band or Tube Reverse Crunch

* Works: Lower abs

* How to: Lie on your back with knees bent and feet flat on the floor. Stretch the resistance band or rubber tubing over your knees and cross it underneath. Hold one end in each hand, with arms extended along the floor. Keeping your back pressed against the floor, lift your feet off the ground until your hips come up. Hold for a few seconds, then slowly lower to the start position.

* How many: Repeat 8 to 12 times.

Double Ball Crunch

* Works: Core

* How to: Lie with your back on the floor, knees above hips, legs at a right angle. Hold a stability ball between your knees and calves, and a medicine ball over your head with arms extended. Lift the stability ball toward the ceiling and bring the medicine ball to the stability ball. Lower to start position.

* How many: Repeat 8 to 12 times.

Two Ball Back Extension

* Works: Back, shoulders

* How to: Lie over the stability ball with your knees on the floor. Hold a medicine ball in your hands. Lift from the middle of your back and raise your arms, pushing your abs against the stability ball. Return to the start.

* How many: Repeat 8 to 12 times.

Curl 'n' Press

* Works: Triceps, shoulders, glutes, hamstrings

* How to: Stand with feet hip distance apart. Tie a resistance band into a loop. Step on it with one foot and loop it around the other ankle, then step back with that leg. Hold a medicine ball, weight or kettlebell in both hands, arms extended overhead. Bend both elbows to lower the ball/bell behind your head. At the same time, lift your heel toward your butt. If necessary, adjust the size of the band to give more resistance.

* How many: Repeat 8 to 12 times, then switch the band to the other ankle.

Ball or Band Chest Press

* Works: Chest, shoulders, core

* How to: Lie on the stability ball with your head, shoulders and upper back supported, feet on the floor. Hold a medicine ball with both hands, or put a resistance band under your ball and hold an end in each hand. Elbows should be level with shoulders to start. Press the ball or band away from you. Slowly lower to the start.

* How many: Repeat 8 to 12 times.

DVD recommendations

Here are some DVDs that use a variety of "ex" toys (some are included!). Find them online at Amazon.com or collagevideo.com, and look for equipment at Sports Authority, Target and other sports or discount stores:

* Beginner: Leslie Sansone's Walk & Firm Intervals (includes resistance band) $17

* Beginner: Fat to Firm Fitness Ball Workout for Dummies, $15

* Beginner/Intermediate: Safe and Strong at 50 (rubber tubing and dumbbells) $20

* Intermediate: Barry Bootcamp Fat Blaster Kit (includes stability ball and rubber tubing) $60

* Intermediate: Gin Miller's Medicine Ball Workout, $15

* Intermediate: Gin Miller's Calorie Burn Workout with Kettlebells, $15

* Intermediate: Core Cross Train Balance Ball, $15

* Intermediate: Ten-Minute Solution Tone Trouble Zones (includes band) $17

* Intermediate/Advanced: Cathe Friedrich's Core Max (uses stability ball, medicine ball) $27

* Advanced: Awesome Strength with Mindy Mylrea (uses stability ball, medicine ball, step bench) $20