Working Out, Together

We're proud to announce that JJ Virgin, a renowned fitness and nutrition expert, has teamed up with Harbinger Fitness. You might know her from TLC's Freaky Eaters television show or from her various appearances on early morning television. This time, JJ Virgin has put together a series of workouts, the 4X4 Workouts she calls them, to get people up and off the couch. Using Harbinger gear, she has developed this fitness program and is offering the first two videos for everyone. Check them out on YouTube.

Get the Training Ball Rolling

We call it a training ball, but you will also find it described as a stability ball, yoga ball, pilates ball, gym ball, fitness or, as they were originally called back in the 1960s, a Swiss ball. It doesn't matter which name you use, this large ball is an all-around champ when it comes to working out.

The unstable nature of the ball makes it super effective on working your core while increasing strength. There are a hundred different ways to use training balls; here are five:

Stability ball sits. Using a properly sized exercise ball, sit on the ball while working at your computer, reading, or talking on the telephone. Simply by doing this for 15-20 minutes at a time during these activities will help you strengthen your abdominals, low back, and hips. Additionally, ball sits will encourage a more erect and correct posture in other activities.

Abdominal crunches while sitting on the ball. These add intensity to standard ab crunches because they force you to use your "core” or stabilizer muscles as well as simply using your abdominal muscles. These include hips, legs, lower back, and other postural muscles. Abdominal crunches on the ball also give you a much more intense workout in a shorter period of time than standard floor crunches. Best of all you can do them at your desk, or even watching t.v.

Traditional strength exercises, e.g.., push ups, dumbbell exercises, and lower body squats using the ball as a way to add intensity. Even using an exercise ball to balance on (either upper or lower body), you can involve many more muscle groups using simple exercises. For instance, performing a standard pushup but placing your hands on the ball will add elements of balance and involve additional muscle groups than standard pushups.

Relaxation and flexibility-anywhere, anytime. Most of us spend too much of our time working with our brains without giving our bodies a much needed break. Using an exercise ball to perform lower back, shoulder, and chest stretches during a work break has several benefits. It brings blood that has pooled in the extremities back into your torso and increases blood flow to the brain to improve concentration. So much of our lives are spent in stressful situations, many of which we are not designed to do. Giving yourself 5 minute breaks to stretch and relax using an exercise ball will improve circulation, relieve tense muscles, and even promote better sleep.

Balance. Many of the recreational activities that we enjoy like skiing, golf, tennis, require an element of balance that we seldom have the time to work on while balancing everything else in our lives. Using the ball for one-legged wall squats, and single leg ball sits, etc. can have a tremendous benefits for the muscles used in a variety of sports. Best of all, these can be performed in small segments of time (5-10 minutes) in gym, home, even work settings.

A training ball is a great investment for any exerciser from a professional athlete to those of us simply looking to improve our bodies for the activities we enjoy. For more exercises, check our gear guide.

How-To #1: You can have a ball and get fit, too!

Just because the equipment is pretty, doesn't mean it's not going to give you an effective workout. Harbinger's Weighted Fitness Balls are to be taken seriously.


1. Walking Lunges

Start by standing with legs shoulder width apart. Hold fitness ball in front of you with both hands at hip level. Lunge forward with one leg and move the ball to that hip, keeping core straight ahead. Pressing through the front foot, bring back foot forward to standing position, and bring ball back to the front. Repeat on the other side, walking across the floor.

2. Hamstring curls
Now that you're a bit tired from all those lunges, lie down! That's right - lie flat on your back with your knees at a 90-degree angle and your heels on top of the training ball. Keeping your heels on top of the ball, raise your hips straight up into a bridge position. Maintaining your core in this position, push the ball out and back under your hips while your feet roll across the top of the ball. To increase the challenge, bring your hands to your hips, or straight up toward the ceiling.

3. Reverse Butterflies
Stand back up and grab a big Harbinger training ball. Place it in front of you and put two weighted fitness balls on the floor in front of the training ball. Place your chest and stomach on the training ball, balancing on the balls of your feet or toes with your shoulders extended out over the floor. Pick up a weighted fitness ball in each hand and extend your arms out to your sides, elbows slightly bent. Lift balls straight up, squeezing your shoulder blades together and keeping the training ball beneath you as still as possible. Bring weighted fitness balls back down slowly, almost to the floor, before raising them again in a reverse butterfly motion.

There are plenty of other exercise tips for other muscle groups, which you can find at www.harbingerfitness.com. Just click on Gear Guides and select Weighted Fitness Balls from the pull-down menu. Have...a ball!