TONING BALL EXERCISES & WORKOUTS
The exercises and programs have been designed to inspire and help you boost your training. They will guide the beginner to get started using a toning ball and the more advanced user to take their training to the next level. It will help to give you a more functional body, improve strength and therefore help you look and feel good.The exercises are divided in two blocks:
- Glutes and Thighs
- Core/Abs and Back
SQUAT & SQUEEZE - WITH THE TONE BALL BETWEEN THE THIGHS
BODY ZONE: GLUTES AND THIGH
A. Stand hip-width apart with parallel feet. Engage the core. Inhale and rise up on the toes.
B. Exhale and squat down onto flat feet. Do 10 repetitions and then stay in the squat position and squeeze the ball 10 times with your thighs. Repeat set three times.
BACK THIGH WITH PULSE – WITH THE TONE BALL IN THE KNEECAP
BODY ZONE: GLUTES AND THIGH
A. Stand with parallel legs and lean forwards with your hands on a high chair for support. Engage the core and squeeze the ball.
B. Exhale and move the bent leg with the ball backwards, as high as you can. At the same time raise up on your toes on the standing leg. Stay up after 10 repetitions and then make 10 small pulses upwards, with the leg with the ball. Repeat 3 sets on both legs.
ATTITUDE & SQUEEZE – WITH THE TONE BALL IN THE KNEECAP
BODY ZONE: GLUTES AND THIGH
A. Stand with your side to the chair and engage the core. Inhale and bend both knees and squeeze the ball in the one kneecap.
B. Exhale and lift the leg up and at the same time raise up on your toes. Do 10 repetitions and then stay up and squeeze the ball 10 times. Repeat set three times.
ONE LEG HIP LIFT & SQUEEZE – WITH THE TONE BALL BETWEEN THE KNEES
BODY ZONE: GLUTES AND THIGH
A. Lie on your back and engage your core. Inhale and lengthening one leg with the ball between your knees.
B. Exhale and lift your body from the shoulders and create a long line through your body. Do 10 repetitions and stay up and then squeeze the ball with the knees. Repeat 3 sets on both legs.