Balance disc adds stability to basic crunch

Corey Newman, 13, of Clinton and personal trainer Lisa Newman perform a balance disc basic crunch exercise.

This FUN cardio activity using a medicine ball incorporates muscle
strength, muscle power, coordination and overall body agility.

The medicine ball abdominal toss enhances the participants' minds and
bodies through a constant interplay with muscle control and movement.
Perform the FUN cardio activity for one minute or count 25-50
repetitions to keep it enjoyable for kids and teens.

Plan: Place the balance disc under the lower lumbar region of your
back. You will be slightly tilted forward. Clasp your fingers slightly
together, and place your hands behind the base of your neck and lower
head. Inhale to prepare, then exhale and crunch forward while
tightening your upper abdomen muscles. Inhale and lower your head, then
exhale to relax. Repeat the sequence for 1-2 sets of 7-10 repetitions
to develop fitness confidence and conditioning. For the advanced
participant, you can add a third set of 7-10 repetitions.

Perfit trainer's tip: Perform the basic crunch with a controlled speed.
Try not to bounce off the balance disc with the crunch. There can be a
slight rocking motion, but the crunch movement should be safe and
effective.

Variations: There are eight FUNctional Fitness exercises with a FUN
cardio activity in this series. The fitness activities presented in
this series are suited for youths 7-17 years of age. Some of the
activities are challenging, while others are easier based on your
particular age. A balance disc costs around $25-$40. For core training,
use a medicine ball in a weight range from 1-6 pounds costing $16-$30.

Lisa Newman, a certified personal fitness trainer, consultant and exercise physiologist, owns Perfit Inc. E-mail questions to perfitlisanewman@aol.com.