Students, office workers and couch potatoes are all targets for Brittney Banning.

"Muscles in their backs (such as the mid- and lower trapezius, rhomboids and rotator cuffs) are often weak," said Banning, who conducts a Balls and Bands Conditioning class at Still & Moving Center. It’s a strength-training class that focuses on toning, strengthening core muscles and aligning the spine.

"The main emphasis of the class is a total body workout, but with a focus on core and overlooked muscles," she said.

The class began with some typical warm-up exercises, including squats we did while holding a light, rubbery exercise ball. We also did crunches, dumbbell curls, shoulder presses and triceps extensions. Some exercises were done with elastic resistance bands we placed under our feet and then pulled up with our arms to create resistance. We also wrapped them around bars on one side of the room. Once the band was secure, we pulled on them to perform biceps curls and other exercises that mimic working with weights. Mellow, melodic tunes played in the background.

Similar exercises were done using free weights while sitting on the ball. Because the ball rolls around a lot, core muscles must actively work to create stability and adjust to the movement.

Push-ups were tricky because our feet were placed on the ball, and we had to "walk" forward with our arms.

Banning, a certified corrective-exercise specialist, provides instructions for proper form and posture alignment. When sitting on the ball, you’re forced to sit up with good posture because you have nothing to lean back on, she explained. Mirrors ring the room, so it’s easy to check your form.

The class ended with a good stretch.

The workout was relatively low-impact and can be modified to accommodate varying fitness levels. For example, the exercises could be done on the ball without using resistance bands or weights. It may be risky for individuals who have problems with balance.

One of the best things about this class is that it provides a whole-body workout with relatively inexpensive equipment and exercises that can easily be replicated at home.

———

"Tryouts" features exercise and wellness classes and other fitness activities. Reach Nancy Arcayna at narcayna@staradvertiser. com or call 529-4808.