FitSugar

Get on the Ball: Circling Plank

FitSugar — Wed, 11 Nov 2009 03:47:57 -0800

Plank is one of my favorite exercises because it really targets your upper body and core. Plus there are so many challenging variations such as plank jumping jacks and walking elbow plank, so you mix up your routine and never get bored. Here's another variation that will really work your lower abs, so grab an exercise ball and give it a try.

Music: "Faith I Do Believe" by Rusted Root

For detailed instructions on this move, keep reading

Get on the Ball: Saddlebag Busting Leg Lifts

FitSugar — Tue, 03 Nov 2009 09:32:08 -0800

If you're unhappy with the extra bit of padding on the sides of your thighs right by your bum, here's a move that can help smooth out your saddlebags, which I affectionately call my lower love handles. You can't spot-reduce the area, but toning sure does help.

To learn how to do this exercise, read more.

Come onto your knees and bring an exercise ball next to your right thigh. Rest your right arm on the outside of the ball and lean your weight into the ball. Now your right thigh is in a diagonal line.
Extend your left leg straight out and flex your foot. Balance your weight on both the ball and your right knee as you lift your left leg up toward the ceiling. Try to raise your left foot so it's as high as your hip.
Then with control, lower your leg so your toes barely touch the floor.
This counts as one rep. Complete three sets of 12 to 15 reps on this side and then repeat with the left leg.

Get on the Ball: One-Legged Lift

FitSugar — Tue, 22 Sep 2009 03:00:00 -0700

Looking for an effective way to strengthen your core and quads? Then grab your exercise ball and a dumbbell and give this exercise a whirl. This move is deceptive; it's much harder than it looks, since it really challenges your sense of balance.

Learn how to do this move when you read more.

Lie on a stability ball, so it's centered under your mid to lower back.
Hold a dumbbell in your left hand and bring it next to your left shoulder, palm facing up. Lift your right leg and straighten your right knee, so your thighs are parallel.
Once you're balanced, slowly lift your upper body off the ball as high as you can, keeping your right left extended. Then lower your torso back to the ball.
This counts as one repetition. Complete three sets of 12 to 15 reps on each side.

Get on the Ball: Side-Leg Lifts

FitSugar — Tue, 25 Aug 2009 03:30:00 -0700

Using an exercise ball when strength training is a great way to add a little bit more challenge to basic exercises. Since you have to work hard to keep the ball in place, you end up using more muscle groups. This exercise will tone your thighs, especially your inner thighs and also your core.

For instruction read more.

Lie on your side on the floor with your arms crossed in front of your body. If this is uncomfortable, bend your bottom elbow and rest your head on your hand.
Place a large exercise ball in between your feet and slowly lift the ball up toward the ceiling using only your hips and butt. Return to the start position. This counts as one repetition.
Complete three sets of 15 reps.

Weekend Workout: Get on the Ball

FitSugar — Sat, 04 Jul 2009 05:50:55 -0700

Using an exercise ball to do strength training exercises can be really challenging, so not only will you become stronger, but you'll do so in less time. Having to stabilize your body makes you use more muscles, so it doesn't take many reps before you begin to feel the exercise working. So grab an exercise ball and a pair of dumbbells and try these three moves. Repeat all three exercises for a total of three rounds.

Single Leg Squats

Chest Press

Plank to Pike

Looking for more workouts? Try these Weekend Workouts.

Get on the Ball: Backbend Crunches

FitSugar — Thu, 21 May 2009 13:00:00 -0700

I just discovered a great new exercise while lying on my yoga ball. This move will increase flexibility in your spine, but will also strengthen your abs. It doesn't take many reps before you start feeling the burn.

Grab a ball and read more.

Lie on your back on a yoga ball. Shift your weight so it's evenly dispersed between your hands and your feet. Stay here for 30 seconds or so, just stretching the muscles in your back and abs.
Then as you inhale, shift weight forward toward your feet and use your abs to lift your torso up. Reach your arms out in front of you.
As you exhale, very slowly lower your spine back onto the ball and come into a backbend. Don't just let gravity lower you down, use your ab muscles so you can move with control. This counts as one rep.
Complete three sets of 10 to 12 reps.

Get on the Ball: Plank Booty Leg Lifts

FitSugar — Tue, 28 Apr 2009 09:00:00 -0700

If you're looking to tone up your rear, but you're tired of doing squats, here's a great exercise that targets your booty and the back of your thighs beautifully. Grab an exercise ball and give this a try.

For detailed instructions, read more.

Lie on your belly on an exercise ball and walk your hands out so the ball is underneath your shins. Your hands should be underneath your shoulders.
Draw your navel toward your spine to engage your abs, which will help keep your spine straight and your body stabilized.
Lift your right leg up into the air, then slowly lower it back toward the ball, but don't let it touch. This counts as one repetition. Keep your pelvis level throughout your reps. Complete three sets of 10 to 12 reps with the right leg, and then repeat with the left.

Source

Get on the Ball: Superman Booty Lifts

FitSugar — Tue, 13 Jan 2009 14:25:58 -0800

Lying on your belly and doing double leg lifts really works your hamstrings, booty, and back. There are many variations you can do to keep this move from getting boring. I've already shown you how to do one type while lying on the ball and one called Superman that involves no ball. Here's a more challenging variation where you hold the ball between your feet. It not only targets your lower body, but you'll strengthen your upper back and shoulders, too.

To learn how to do this move, read more.

Lie on your belly and hold an exercise ball between your feet. Engage your abs and extend your arms straight out in front of you.
As you inhale, squeeze the ball and lift your knees, arms, and chest off the floor. Hold for a count of 10 and then slowly release your body back to the floor. Repeat for a total of 10 lifts.

Get on the Ball: Abdominal Twist

FitSugar — Tue, 23 Dec 2008 09:00:26 -0800

I love using an exercise ball to tone my middle. The Bicycle Crunch is a great move, but if you're looking for a new one to try, here's one called Abdominal Twist. It's similar but targets your lower abs and obliques. It's one of my favorites to do while watching TV.

To see how to do this move, read more.

Stand in front of an exercise ball. Hold the ball with one hand (so it doesn't roll away) and lie down. Bend your knees and straddle the ball with your legs. Extend your arms next to the sides of your body with your palms facing down. Lift your feet off the ground so your toes are pointing up toward the sky, and gently squeeze either side of the ball to keep it in place.
Before starting the exercise, draw your naval toward your spine to engage your abs. Then slowly rotate both knees to the right. Then come back to center, and rotate both knees to the left, and then come back to the center. This is one repetition.
Complete three sets of 15 to 20 reps.

Get on the Ball: Calf Raises

FitSugar — Tue, 09 Dec 2008 14:30:00 -0800

There are tons of exercises that work your booty and thighs, but what about your calves? It's important to tone these muscles because not only do they look sexy in your gym shorts, but strong calves will help you run faster and tackle hills with ease. Here's an exercise that you can even do while at your desk. All you need is an exercise ball or chair, and a light set of dumbbells.

To learn how to do this calf toner read more.

Sit on a ball, chair, or workout bench. Hold a three to five pound dumbbell on your lower quad, just above your knee.
Slowly lift both heels off the ground as high as comfortable, so you are on the balls of your feet. Then slowly lower them back to the floor.
Repeat 15 to 20 times, for a total of three sets, doing this calf stretch after eat set.