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Toning Exercises for a Stability Ball

This fun and versatile workout tool is a must-have for ab exercises and total-body toning workouts. Here, stability ball exercises from top trainers so you can get a good core work out at home.

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Karen Pearson
Karen Pearson
Step 'n' Go
Karen Pearson
Karen Pearson
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Balancing Act

Move by Crunch fitness instructor Jennifer Galardi, creator of the Crunch: Latin Rhythms DVD

Targets: Shoulders, abs, obliques, butt, and legs

  • Lie faceup on ball with your back on its center and feet flat on floor, holding a dumbbell in each hand.
  • Extend arms out to sides at shoulder level, palms up. Maintaining balance with abs engaged, extend left leg at hip level in front of you and raise right arm toward ceiling, directly over shoulder; lower arm and leg. (To make it easier, just extend left leg without raising right arm.)
  • Switch sides and repeat to complete 1 rep.
  • Do 10 reps.

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Kick-Back

Move by celebrity trainer Kathy Kaehler, fitness expert on ExerciseTV.tv

Targets: Shoulders, triceps, and abs

  • Lie facedown on ball with your belly on its center, holding a dumbbell in each hand, legs extended, toes resting on floor.
  • Start with arms by sides and parallel to torso with elbows slightly bent, palms facing up.
  • Lower arms straight down until hands touch floor in line with hips.
  • Keeping head in line with neck, press arms straight up to back; lower. Do 8 reps. Rest, then repeat.

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Step 'n' Go

Move by Nike elite fitness trainer Patrick Goudeau, creator of the Playball! Workout DVD

Targets: Arms, abs, hips, and legs

  • Place dumbbells on floor 2 to 3 feet apart.
  • Stand between weights, holding ball in front of waist with both hands.
  • Step over dumbbell on your right with right foot and back to center 2 times, then bounce ball 4 times.
  • Repeat to the left. Do combo 10 times.

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Ball Hop

Move by Nike elite fitness trainer Patrick Goudeau, creator of the Playball! Workout DVD

Targets: Arms, abs, inner and outer thighs

  • Sit on ball with knees bent, feet on floor. Bend elbows out to sides at shoulder level so fists are touching in front of chest.
  • Bounce on ball as you bring legs wide out to sides, lifting feet off floor and butt off ball, extending arms straight out to sides.
  • Bounce to bring legs and hands back in. Do 4 reps. Repeat, bouncing twice on every jump.

Originally published in FITNESS< magazine, July/August 2009.

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FITNESS Magazine July/August 2009
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