March 24, 2016

Core Ball Exercises For Getting Toned

Based on your goal to get more toned we recommend you do these exercises 3-4 times per week.

CHEST FLY WITH RESISTANCE BAND:  (3 sets of 12-15 reps)

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Lie with front side of body on ball.  Abs engaged.  Feet should be wide to help with balance.  Legs straight.  Choose the resistance band that challenges you.  Hold it with hands wider than shoulders.  Pull band apart bringing arms further out to the side.  Arms don’t have to be completely out to the side as the picture shows above, since the band would then be touching your nose.  Always aim to keep your arms in your peripheral vision, that way you will protect your shoulders and rotator cuff.

SHOULDER TAPS: (3 sets 10-20 sets)

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Place shins on top of the Core Ball.  Walk hands out until body is straight.  Hands under shoulders.  With core engaged bring right hand to left shoulder, place back on the floor.  Bring Left hand to right shoulder, then back to floor.  That would be 1 rep.  Keep alternating hands and keep abs tight, if your core muscles aren’t engaged balancing can be a difficult.  Go to fatigue and maintain form.  Form is so important!! With good form, comes great results.

CORE GLUTES BRIDGE/HIP LIFT:  (3 sets 10-15 reps)FullSizeRender 13.jpg

Lie on back with feet/heels on ball.  Arms should be long by your side.  Squeeze glutes and bring ball/heels toward seat.  Then back to starting position with legs staright.  You can keep seat a bit lower that above pic.  However, if you’re feeling strong and ready to work it’s fine to bring hips all the way up.


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