Focus on Fitness > Tuning In For the Tourney?

Focus on Fitness

The following information is educational and may not suit an individual’s particular health situation. Always check with your doctor or a licensed healthcare professional before beginning a new program.

Tuning In For the Tourney? 4 Fun Moves to Do While You Watch

By Kelly James, ACE-CPT

If like millions of others, you tune in for college basketball playoffs, you know how addictive the matchups can be. Whether you’re rooting for your alma mater, competing in an office pool, or simply enjoying watching the games, why not take your love of basketball to the next level with a ball-based workout?

Using a basketball for extra resistance is an easy way to turn a simple leg exercise, for example, into a full-body move. These exercises will help you to develop core strength and flexibility, and to burn more calories overall. So, grab a basketball and give these four moves a try!

Seated Overhead Press

Featuring Sherrie Jo Cole, TOPS WI 1381 Milwaukee

1. Sit on a chair with your feet under your hips. Hold a basketball with both hands at chest height, elbows bent.
2. Keeping your abdominal muscles (abs) tight, press the basketball up toward the ceiling. Lower the ball back down to your chest and repeat. Do this 12 to 15 times.

Squat With Overhead Press

1. Stand with your feet just outside your hips, toes pointed slightly out. Hold a basketball with both hands at chest height, elbows bent.
2. Keeping your abdominal muscles (abs) tight, bend your knees and squat—as if you were going to sit down in a chair behind you. Make sure to keep your knees behind your toes, and to stop when your thighs are parallel to the floor (or as far down as feels comfortable to you).
3. As you return to your original position, press the basketball up toward the ceiling. Lower the ball back to your chest and then start your next squat. Do this 12 to 15 times.

Note: This move may be too challenging for members with knee difficulties.

Cross-Body Chops

1. Stand with your feet a little wider than hip width. Hold the basketball at chest height.
2. Tighten your abs and twist your torso to the left, bringing the basketball down to your left knee (your right heel will leave the floor as you twist).
3. In one smooth, fluid motion, keeping your arms straight, “chop” the ball across your body up to above your right shoulder (your left heel will leave the floor as your twist). (The motion is similar to a golf swing.) Bring the ball backdown to your left knee, and repeat the “chop.” Do this 12 to 15 times before you switch sides, starting with the ball at your right knee and bringing the ball across your body to above your left shoulder. Do 12 to 15 times on one side, and then another 12-15 times on the other.

Basketball Swings

1. Stand with your feet wide. Hold the basketball in front of your body at shoulder height, arms straight. In one smooth, fluid move, swing the basketball between your legs while bending your knees.
2. Tighten your abs and twist your torso to the left, bringing the basketball down to your left knee (your right heel will leave the floor as you twist).
3. Then, keeping your chest up so you don’t arch your back, squeeze your backside and push your hips forward to swing the basketball to shoulder height. Do this 12 to 15 times.

Kelly James has been an ACE-certified personal trainer since 2007 and is the author of books including Small Changes, Big Results: A 12-Week Action Plan to a Better Life (with Ellie Krieger, RD). She’s also a successful “loser,” having maintained a 45-pound weight loss for 25 years.