Exercise Ball Moves

I'm in full-on wedding planning mode — I've decided on the venue, the photographer is booked, and the save-the-dates have been sent. But there's one area I haven't really tackled yet — my "get in tip-top shape for the wedding" game plan.

Here's the thing, I just want to tone up and look my best, so I don't think that requires going to boot camp for three hours a day until the big day. An area of my body that I would like to get picture-perfect ready is my arms — a neglected area that thankfully gets a decent regular workout during yoga class. Other than that, I don't do weights or targeted arm exercises. . . sorry biceps.

I'm not stressing at all, because I know if I start incorporating some of the following exercises into my regular fitness routine, I'll be all set to show off my arms when the wedding day arrives. And you will too! Here are some of my favorites:

If you're pressed for time and can't fit in a long workout, you can still effectively tone your upper body, core, and tush. Grab an exercise ball and do 20 reps of each exercise, and cycle through the routine three times.

Push-Ups With Tuck Crunch

Crunches on an Exercise Ball

Plank Booty Leg Lifts

Itching for more short workouts? Check out these Weekend Workouts to learn how to tone other areas of your body.

Hands down, this is one of my favorite stretches to do on an exercise ball. It feels good on your back, but also gives your abs, chest, and shoulders a wonderful stretch. It's the type of stretch you do and immediately say, "ahhh."

• Sit on an exercise ball, lean back, and walk your feet out so the ball is now underneath your spine. Keep your knees bent and your feet hip distance apart for stability.
• Slowly walk your feet away from you to straighten your legs.
• Extend your arms overhead to increase the stretch.
• Stay here for 30 seconds, breathing deeply as you lengthen through the spine.
• To release, walk your feet in and sit up.

I try to do this stretch after spin class or long bike rides. It's a great antidote for hunching over handlebars or a keyboard.

We are pumped to share one of our fave stories from Self here on FitSugar!

Bring Sexy Back With 2 Simple Moves

My first holiday party invitation arrived in the mail this weekend. Guess it's time to pull out those little black dresses again! My favorite? A backless number. If your party wear calls attention to your back too, prepare to buff-it-up and get beautiful from behind with these two exercises. You'll need an exercise ball for both.

The Move: Back Buffer

How To Do It:

1. Lie face down with midsection on ball, hands behind head, elbows out to sides.

2. Slowly lift chest up, raising shoulders up until body is in straight line from head to feet. And slowly lower down to start. Repeat for 8-12 reps and 1-3 sets.

Learn the second move when you read more.

The following post was written by New York-based trainer David Kirsch.

Has your job become a "desk sentence?" With deadlines, big projects, and upcoming presentations, fitting in exercise can be challenging — especially when you are trapped within a small cubicle from 9-5. But that's no excuse! All you working moms, busy executives, and career-focused professionals: if you have a commitment to wellness, you can make time for daily exercise even at work!

One of my clients recently read a New York Times article about using a stability ball as a chair and was curious of my take on it . . .

Using a stability ball as a chair is a great way to engage your core muscles all day long. It's also a constant reminder to exercise. Here are some other moves you can do when you are having some downtime in the office . . .

1. Take a break from typing and do an upper body workout. Alternate between 10 push-ups and 10 dips on the stability ball. You'll feel the burn.

2. It's crunch-time! Literally. Take 5 minutes to work your abs/core and love handles if you've got them.
3. Tired of sitting? Get off your butt and do some single-leg squats! Repeat 10 to 15 times.

So trade in your chair for a stability ball!
For more complete office workouts, check out The Ultimate New York Diet.

Want more on Kirsching the Office? Check out my blog and learn how to make your desk a wellness zone.

Here are the details on the four stability ball exercises mentioned above:

For more tips, be sure to check out all of David's posts here on FitSugar.

Women are always asking me about exercises that will tone their abs and thighs, so here's an amazing move that'll target those two areas at the same time. It may take a little practice to get the coordination down, but once you do, your belly and legs will be burning in no time.

Grab an exercise ball and read more

I had an amazing crunchless ab workout yesterday, so much so that it even hurts to laugh. I'm in dire need of a good stretch for the sides of my torso. Here's a great one that's both relaxing and effective.

Roll an exercise ball on over to you and keep reading

I hardly do crunches on the floor anymore, because I love how effectively I can target my core using an exercise ball. It takes less reps, and I see faster results. If you love using a ball to strengthen your abs, give this move a try. It may look easy, but looks can be deceiving.

To learn how to do this ab exercise keep reading