Add some creativity to your workout routine

If you do a regular planned training program, you may vary the amount of weight you lift or the number of sets and reps, but you probably always do the same exercises, with the same joint movements and the same ranges of motion. Why not get creative with your workout and bring a little ‘oomph’ to your training program?

If you belong to a commercial gym, you can get creative there. Most gyms today have balance balls — or exercise balls as they are sometimes called. Take the ball into the freeweight area and grab one of the weighted bars. It may be good to start with a 10- to 20pound bar until you learn the physical mechanics of this excellent stabilizing core workout, even though you may be able to easily lift a much heavier bar.

Sit on the ball and place the bar at your feet. Using the bar is done in two steps: first, place it on your lap, then lift it over your head and rest it on the back of your shoulders, as if you were supporting the bar in position to do a squat. Next, keeping your spine totally straight, without bending forward or arching your back, rotate your torso so your shoulders and the bar move from one side to the other. For example, first your left shoulder is facing forward, then your right shoulder. Never force the movement.

If you feel pressure or pain in your back, neck or hips, stop immediately and put the bar down. Your spine may not be flexible enough for this movement — yet. You may have to work into it. Practice by working with a lighter weight while sitting on a stable bench. Always do this exercise slowly, and with complete concentration. Never do it where anyone else may walk into the area of the bar.

This move is for an advanced exerciser. But for those with experience in resistance work, getting creative with a workout will have amazing benefits for the training of the body.