BASIC TRAINING.

Q: How can a large exercise ball supplement my workout, and where can I find one?

A: Exercise balls are a wonderful piece of equipment to add to your program. The ball provides an unstable base, allowing more than one muscle group to be working at any one time. While using the ball, your brain and your muscles have to concentrate on balance as well as the exercise you are performing. Using the ball, you will improve your balance and posture; it will help you gain upper and lower body strength as well as strengthen your core. The core muscles are the ones that wrap around your middle. You can find exercise balls just about anywhere: sporting goods stores, Target and Whole Foods markets. They are inexpensive and well worth the cost. Some will even come with a DVD, or you can find many workout programs that feature the ball.

EXERCISE: FRONT RAISE

For this exercise, you will be using the posterior deltoid. This muscle is in the front of the shoulder. By doing this exercise you will shape and tone your shoulders, and it can make your waist look trimmer.

Use hand weights. Women can start with 3 pounds and build up to 5 or 8 pounds. Men can start with a heavier weight. Do two sets of eight to 10 repetitions at least twice a week. Stand up straight with your knees slightly bent. Hold the weights in front of the thighs. Keep your shoulders back and the chest high. Bring both weights forward in a straight line, until your arms are level with your shoulders.

Keep the elbows slightly bent. Exhale as you lift and inhale as you lower.

FITNESS TIP

Get great abs at your desk. Take a break a couple of times today and do some abdominal exercises while sitting in your chair. If the chair has wheels make sure you can lock them before doing this exercise. Sit up straight with feet flat on the floor, knees together, palms resting on seat of the chair. While supporting yourself with your hands and keeping your lower back pressed against the chair, raise your knees up toward your chest. This will engage the abdominal muscles. Hold for a few seconds and repeat as many times as you can. Make sure you breathe out as you pull in the knees.

ABOUT THE TRAINER

Kathy Kaehler has a bachelor of science degree in physical education from Hope College in Michigan. She is NBC's ``Today'' show fitness expert and has worked with Julia Roberts, Jennifer Aniston, Cindy Crawford and Michelle Pfeiffer, among other celebrities. Her new video/DVD series, ``Kathy Kaehler Basics,'' is available at Target and Wal-Mart stores. This exercise appears in her latest book, ``How to Get a Hollywood Body in Just 30 Minutes a Day: Kathy Kaehler's Celebrity Workouts'' (Broadway; $22.95). For more information on Kaehler and her fitness philosophy, visit www.healthetips.com.

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