Core Exercises Abdominal Toning Ball Routine for Beginners



4 Toning Moves That Also Improve Your Balance

When you can barely find the time to exercise, you need smart moves that sneak in the really important stuff (like balance challenges that'll keep you spry) while hitting all the major tone zones (like the belly, butt, and arms). This routine from trainer Larysa DiDio does all of the above in just 10 minutes, and uses a half foam roller to make it easier on grumpy knees and wrists. No roller? See our smart swaps below. (Want more? Check out our here.)

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How to do it:Perform each exercise for 45 seconds, resting for 30 seconds between moves. Repeat the circuit twice. If you don't have a half foam roller on hand, a stack of books, a yoga block, or even a rolled towel can also work. 

1. Sweep Sissy Squats

Stand with your heels on the round side of the foam roller with feet hip-distance apart and toes facing forward. Bend knees and squat down, sweeping your arms behind you. Return to standing, sweeping arms overhead. 

sweep sissy squats
Mitch Mandel

Expert tip:"Elevating your heels during a squat works your quads more, allows you to increase your range of motion, and puts less pressure on your back," says DiDio. "Make sure to engage your abs and squeeze your butt as you stand." 

MORE: 4 Moves To Slim Your Hips And Thighs

2. Elevated Squat And Curls

Holding a weight in each hand, place one foot on the round side of the foam roller and the other on the floor. Make sure both feet are facing forward. Simultaneously squat and curl weights toward shoulders. Return to standing, lowering weights to start. Step over the foam roller and repeat on the other side. Continue alternating sides. 

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elevated squat and curl
Mitch Mandel

Expert tip:"Often we let our dominant leg work harder during a squat, and this variation makes sure that your weaker side can't slack off," says DiDio. Not only does this tone you up faster, it also makes sure both sides of your body are stable so you're steadier on your feet. Bonus: It's easier on your knees. 

3. Pushup With Hip Extension

Set up for a knee pushup with your hands on the round side of the foam roller, slightly wider than shoulder-width apart. Bend elbows and lower chest toward roller, then press back up to start and extend one leg straight behind you to hip height. Lower knee back to floor and immediately lower into another pushup, then extend the opposite leg. Continue alternating legs with each pushup. 

pushup with hip extension
Mitch Mandel

Expert tip:"This move puts less pressure on your wrists compared to a traditional pushup, and the leg lift also works your biggest balance muscle: your core!" says DiDio. 

MORE: 6 Moves That Target Stubborn Cellulite

4. Crossover Crunches

Lie on your back so that the round side of the foam roller is placed along your spine (a rolled towel works, too). Place your right hand on the floor and your left hand behind your head. Lift and crunch bringing your left shoulder toward the right side of your body. Repeat on the other side. Continue alternating sides with each rep. 

crossover crunches
Mitch Mandel

Expert tip:"You'll need to really engage your core to stay balanced on the roller, which activates more belly muscles while challenging your stability," says DiDio.






Video: How to Fix Your Posture in 4 Moves! (PERMANENTLY)

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Date: 19.12.2018, 00:02 / Views: 34431