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Ball Pike & Knee Tuck

Targets: Core & shoulders.

How to do it:

  • Start in a push-up position with your shins resting on a stability ball.
  • Brace your abs and keep your legs straight as you raise your hips toward the ceiling, drawing the ball toward your arms. Hold for 2-3 seconds and roll back to start. Keep your head in line with your spine throughout the movement (eyes between your hands).

Modifier: Do a knee tuck instead (see pic). Draw your knees into your chest and back out. Advanced peeps can try the knee tuck with a twist to hit their obliques.

Keep your core tight throughout the movement, and keeping your quads contracted will help with balance.

See full workout: Whip Your Balls Out!

The stability ball is one of my FAVORITE workout tools. Not only are they fun to bounce around on, but they are crazy versatile when it comes to exercise. You can use your ball to tone your booty, thighs, arms, core and back in ways that other equipment simply can’t. The design forces your body to use more than one muscle group at a time. Each move targets your core & improves your balance.

They’re also not the most convenient of tools to store.

Over the last few years, more and more people picked themselves up a ball or two. And more and more people simply deflated them and put them away. Even those of us who still have our balls out, don’t seem to be using them as much as we used to. Unlike other fads, this tool is one that you should DEFINITELY revisit. Why invest in new tools or DVD’s when you’ve got a fabulous one you can take advantage of?

If yours has gotten a little dusty (and deflated), it might be time to give it another shot this weekend!

I put together a quick 12-15 minute stability circuit that you can do on it’s own, mix up with some cardio, or add to this week’s Weekend Workout (The Dominatrix). All the exercises can be found in one of my favorite books/resources (I seriously love and use it) The Women’s Health Big Book of Exercises.

WHIP YOUR BALLS OUT! WEEKEND WORKOUT CHALLENGE

This 6 move workout uses a stability ball & dumbbells to challenge your core, upper body & glutes. Complete the circuit in order once, rest & repeat.

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Spring into bikini season with the Tone It Up girls!

You’ll need:

  • A stability ball
  • A pair of light to medium dumbbells (if it’s not difficult enough, you need heavier ones!)

For a printable version, click here. (Might take a minute to load).

  1. Bikini Chops
  2. Squat to Ballerina Raise
  3. Ball Sit-ups
  4. Booty Lifter & Chest
  5. Booty Lifter & Tricep Toner
  6. Bikini Roll Out
  7. Hamstring Curls
  8. Leg Extensions with Crunch
  9. Tone it Up - Inner Thigh Challenge

Basic Workout - 10 to 20 repetitions of each exercise, moving from one to the other (no stops). That’s one circuit. Repeat 3 times!
Advanced Workout - Add 30 -60 seconds of jumping jacks, running, stairs or any other form of cardio at HIGH intensity in between moves. You can opt to do 2 circuits, but 3 is ideal.

    If all you’re using your stability ball for is crunches, you’re missing out!

    Challenge: Ditch the crunches and do this ab & shoulder sculptor in your next workout instead! Not only will you burn more calories, but you’ll be challenging your inner ab muscles (transversus abdominus), which means a flatter tummy & better results.

    You’ll need;

    • A stability ball

    (A) Grab a Swiss ball and get in push-up position with your shins resting on the ball and your palms flat on the floor, shoulder-width apart.

    (B) Pull your knees toward your chest, allowing your hips to rise toward the ceiling and your head to tilt toward the floor. Stop when your toes are on the ball and most of your weight is on your hands. Straighten your legs to roll the ball back to start. That’s 1 rep.

    Do 12-15 reps for 2-3 sets.

    Want to Take it Up A Notch again? Pike it!

    (A) Start in push-up position, with your shins on the stability ball.

    (B) Keep your knees, hips, core & shoulders in a straight line, and draw your feet towards your chest, stopping when your toes are on top of the stability ball. Keep your abs tight & your hands directly beneath your shoulders. Come back down slowly to starting position. That’s one rep. Do 12-15 reps for 2-3 sets.


    TIP: If you’re feeling like a real badass, complete one set of jackknives/pikes & follow with one set of pushups with your feet on the stability ball. The closer to your chest the ball is during your push-up, the easier it will be. Start by placing it on your feet, then work your way up until you find your ‘sweet spot’.

    Good luck!

    Take It Up A Notch - Burpees to Bullfrogs

    Take It Up A Notch - Pendulum Swings

    Take It Up A Notch - Plank Moguls

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