A group biking at sunset/ Boxing gloves and weights/ A man running on a beach path

Products

Choosing the right pieces can be a tricky process, especially with new fads and gimmicks appearing every week. A great trainer will be able to recommend products best suited for your body and goals and provide clear guidance on how to use them.

Polar Heart Rate Monitor   **SPECIAL**

Want greater efficiency in your workouts WITH and WITHOUT your trainer? It’s possible if you are using your heart rate monitor properly! Discover target zone training and stop wasting your time.

Pre-order your own Polar Heart Rate Monitor at Le Physique and receive 10% off the retail price. For the month of October only – don’t miss out!

 

 

Stability ball

55’’, 65’’ and 75’’ Stability balls are available at Le Physique.

Stability balls are in an inexpensive piece of fitness equipment that are extremely versatile and can be used for a multitude of strength training exercises.

Most of us spend the majority of our time at work sitting and leaning over a keyboard.  This leads to tight back muscles and weak abdominals.  Using a stability ball instead of a chair is an effective way to strengthen deep abdominal and back muscles.

Using the ball as a weight bench will increase the difficulty of movements and increase the work done by your stabilizing abdominals and back muscles.  Overall, stronger core muscles mean a better quality of life; less back pain, not worrying about lifting objects, more energy and better sleep.


 Stability Ball Exercises

Left Right

1. Crunches

Ball Crunches - Start/Finish

Ball Crunches - Midpoint
Instructions
  • Sit upright on the ball.
  • Put your feet out in front of you, and pull your bellybutton in towards your backbone, dropping your ribs towards your hips for the “c-shape”.
  • Bend your knees and roll into the start position.
  • Sit up by using your abs, not pushing with your legs; Shaking is GOOD!

 
Muscles Used Abdominals Rectus Abdominis Obliques Transverse Abdominis
Progression Hands on your chest =easiest Hands on your ears = harder
Common Errors Using hands to pull head towards knees (stains neck).

2. Prone Back Extensions (Upper)

Extensions - Start/Finish Point

Extensions - Midpoint
Instructions
  • Start with body face-down, flat on the ball.
  • Place hands beside your head, palms down.
  • Draw in your abdominals to protect your spine from over extending.
  • Gently lift your chest and shoulders off the mat.
  • Hold the position briefly (about 3 seconds).
  • Lower yourself slowly back to start and repeat.

 
Muscles Used Spinal Erectors
Common Errors Pushing belly into the floor to simulate lifting motion

3. Stability Ball Curl

Ball Curl - Start/Finish

Ball Curl - Midpoint
Instructions
  • Lie your back on a mat.
  • Place both heels on the top of a stability ball with lower calf also resting on the ball.
  • Place your palms face up and your arms about a foot from your hips.
  • Lift hips up to so your torso forms a straight line with your legs.  (Starting Position)
  • Keeping hips high, roll in ball towards your buttocks.
  • Roll back out keeping your legs slightly bent and your hips up.
  • Repeat.

 
Muscles Used Hamstrings
Common Errors Letting your hips dropArching your backFeeling constricted in the neck and shoulder area