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: 1. Glutes and Thighs 2. 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.

ROLLING LUNGE BACK – WITH THE TONE BALL UNDER THE KNEE

BODY ZONE: GLUTES AND THIGH

A. Balance one fot on the ball and bend the standing leg with the ball between your knees. Inhale and engage your core.

B. Exhale and roll backwards until the knee is on the ball. Make 10 repetitions on each leg. Repeat 3 sets.

SQUAT WITH HEEL LIFTS – WITH THE TONE BALL BETWEEN THE THIGHS

BODY ZONE: GLUTES AND THIGH

A. Lengthen your back and squat down as far as you can. Support your hands on a high chair. Engage your core and inhale.

B. Exhale and lift your heels without moving your body up and down. Do 10 repetitions, staying up on the last one and then make small pulses up and down with your bum 10 times. Repeat 3 sets.

ATTITUDE BACK PRESS – WITH THE TONE BALL IN THE KNEECAP

BODY ZONE: GLUTES AND THIGH

A. Stand with your hands on the chair and engage the core. Inhale and bend both knees
and squeeze the ball in the one kneecap.

B. Exhale and pull the top leg backwards and at the same straighten your standing leg. Do 10 repetitions, and then hold and squeeze the ball 10 times. Repeat 3 sets.

BALANCE SQUAT – WITH THE TONE BALL UNDER ONE FOOT

BODY ZONE: GLUTES AND THIGH

A. Stand up and balance the ball under one foot. Engage your core and inhale.

B. Exhale and squat down and press the foot onto the ball while moving your arms forwards for balance. Do 10 repetitions on each foot. Repeat 3 sets.

TABLETOP & SQUEEZE – WITH THE TONE BALL BETWEEN THE KNEES

BODY ZONE: CORE AND BACK

A. Balance on all fours and engage your core. Inhale and keep your spine long and knees under the hips. Hands under the shoulders.

B. Exhale and lift your knees up from the mat. Do 10 repetitions. Stay up on the last one and then squeeze the ball 10 times. Repeat 3 sets.

ROLLING HIP LIFT – WITH BOTH FEET ON THE TONE BALL

BODY ZONE: CORE AND BACK

A. Lie on your back and engage your core. Inhale and lift your body up from the shoulders and forwards.

B. Exhale and pull the legs with the ball in towards you and balance on the ball. Inhale and roll forwards again. Do 10 repetitions and then hold still in an opposite plank position for 10 seconds.

DEEP CORE WITH ARROW ARMS – WITH THE TONE BALL IN THE LUMBAR BACK

BODY ZONE: CORE AND BACK

A. Start in a seated position with the ball behind the small of your back. Engage your core and inhale.

B. Exhale and pull one elbow down towards the mat and keep lengthening the other arm. Move back to the center and change from side to side. Do 12 repetitions on each side. Repeat 3 sets.

TOE DIP WITH CHANGING LEGS – THE TONE BALL UNDER THE UPPER BACK

BODY ZONE: CORE AND BACK

A. Lie on your back and keep your knees just above your hips. Make sure your neck is released in your hands. Inhale and engage your core.

B. Exhale and dip one toe towards the floor, as far as you can without your back lifting from the mat. Do 12 repetitions on each leg. Repeat 3 sets.

CRISS CROSS WITH TWIST - WITH THE TONE BALL UNDER THE SHOULDERS

BODY ZONE: CORE AND BACK

A. Lift both legs up 90 degrees. Make sure your head is resting in your hands. Exhale and stretch one leg out as far as you can and then twist the upper body towards the knee.

B. Exhale and change from side to side. Make sure you engage your core the whole time. Do 12 repetitions on each side. Repeat 3 sets.

OPPOSITE PLANK AND BALANCE - WITH THE TONE BALL UNDER THE TAILBONE

BODY ZONE: CORE AND BACK

A. Stretch the legs straight up over your hips and arms over your shoulders. (if it’s too hard to balance just place the arms down onto the mat) Engage your core and inhale.

B. Exhale and straighten both arms and legs away from each other. Keep the inside legs tight together and the arms a bit wider Than your shoulders. Do 12 repetitions. Repeat 3 sets.

ROLLING CRUNCH CORE - WITH THE FEET ON THE TONE BALL

BODY ZONE: CORE AND BACK

A. Balance on straight arms in a plank position with your shins on the ball. Engage your core and keep your neck long.

B. Exhale and pull your knees in towards your stomach and up lift your bum. If it’s too hard, make your movements smaller. Do 12 repetitions. Repeat 3 sets.

COBRA BACK STRETCH - WITH THE TONE BALL UNDER THE HANDS

BODY ZONE: CORE AND BACK

A. Stretch your body long and place the palms just over the ball. Inhale and engage your core and pull your tailbone backwards, so your spine is long.

B. Exhale and lift your upper body and roll your hands on the ball. Open up your collarbones and lengthen the top of your head. Do 12 repetitions. Repeat 3 sets.