A little medicine ball makes the weight go down

The catch phrase “functional fitness” refers to exercises that integrate multiple muscle groups. Functional fitness strengthens the body in ways that mimic real-life motion, preparing the body for action. Personal trainers from Bend who specialize in functional fitness helped create this six-part, weekly series highlighting equipment you can use at home and some tips on how to use it.

Medicine balls come in different sizes, densities and weights. Personal trainer Shannon Segerstrom, owner of inMotion Training Studio, demonstrates with a 10-pound soft, squishy ball. Holding onto a medicine ball while moving the body in different ways engages many muscle groups in the body.

Segerstrom recommends a “one-legged touch down” to build balance and strengthen the gluteals, quadriceps and core muscles. Start by balancing on one foot while holding the ball with both hands.

Then, hinge at the hip, keeping the back straight, and lift the opposite leg behind you while lowering the ball to the ground.

Then hinging at the hip again, swing the leg forward and lift the ball overhead.

Start with 10 reps on each side.

Cost: Medicine balls come in a variety of sizes, weights and materials, ranging in cost from $20 to $60. They're available online and in sporting good stores.

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