Today I have an exercise that focuses on more than one part of the body and aids in fat burning and muscle toning for your entire body! This exercise can be adjusted to any fitness level as we discuss below.
Alright ladies, lets get started!
How To: Start by lying on a mat with arms overhead holding stability ball between both hands. Legs should be stretched out straight. Begin by lifting your upper body from your shoulders and lower body from your lower abdomen. Keep your arms and legs straight as you pass the ball from your hands to your feet. Squeeze your feet together, pressing into the ball as you return to the beginning position. Try not to allow the legs to touch the floor, keeping your core muscles engaged throughout movement.
Main Muscles: Glutes, Quads, Abdominals
Other Options: Use a medicine ball in place of stability ball.
Beginner Version: Complete exercises without the stability ball. Do as many reps as you can without lowering your arms and legs all the way to the floor, once you have tired out, add 5 reps with a 1 second rest on the floor. Each time you do this exercise, work your way up to 15 reps without touching the floor and are able to complete 3 sets. Once you are able to do 3 sets of 15, you can incorporate the stability ball for a higher intensity.
Advance Version: Use a medicine ball with a heavier weight. Complete exercise as shown above and add more weight as you gain strength. You can also increase the intensity by increasing the amount of reps; instead of 15, you can do 20 for 4 sets.
Workouts you can incorporate this into: