Toning ball workouts make your body stronger and more stable while burning more calories than static exercises. Since the ball is an unstable surface, your body must continuously use its muscles to stabilize the ball. Doing something as seemingly simple as sitting on your toning ball will work a variety of your muscles without you even thinking about it. You can adjust the difficulty of your workout by adjusting the position of your toning ball in relation to your body.
Upper Body
Do a toning ball push up to strengthen your upper body. Place the toning ball against a wall, states askthetrainer.com. Place your hands on the ball, shoulder-width apart. Your legs will be straight, with your toes touching on the ground. For best results, have your palms face each other. Slowly lower your chest toward the ball. Keep your head up, making certain it does not drop toward the ball. Make sure your spine is straight during the entire maneuver. Push yourself back to the starting position. Repeat. Begin with one set of five push ups.
Do an advanced push up. Move the ball farther away from the wall. This will require you to stabilize more since the ball will want to move around more. In turn, this makes the push ups more difficult.
Abdomen
Do a ball plank. Have your toning ball workout include an exercise to strengthen and tone your abdominal muscles. Make certain both your abdominal muscles and buttocks (glutes) are tightened throughout this toning ball maneuver. Place the ball onto a flat surface. Lean on the ball by placing your forearms on the top of the ball, states James Milligan, author of Swiss Ball for Total Fitness. Bring both of your feet back while straightening your legs. Your hips will be parallel to the floor. Your shoulders need to be directly above your elbows to maintain correct form. Hold this position. Make certain your back does not arch.
Do an advanced ball plank. While in the plank position, push your arms forward while maintaining the stable position. The farther you push forward, the more difficult this toning ball exercise becomes. To increase the difficulty level you can also hold onto a stretched resistance band or cord.
Legs
Strengthen your thigh muscles. While sitting on the toning ball, place your feet firmly on a flat surface hip-width apart. Tighten your abdominal muscles. According to fitlink.com, place a 6-inch inflatable ball or a fitness circle between your knees. Squeeze your knees together. Make certain you keep a straight line from your hips to your ankles. Do not turn your knees. Hold for five seconds. Release. Repeat five times.
Do a drop and catch. Lay on your back on a flat surface. Tighten your abdominal muscles. Pull your back down and lift your legs up with your knees bent. Separate your legs and put a toning ball in between your ankles, states fitlink.com. Drop the ball and catch it with your hands. Throw it in the air and catch it with your ankles. Do this 10 times. Build your hand-and-eye coordination along with strengthening your abdominal and inner-thigh muscles by doing this toning ball exercise.
Toning Ball Size
Pick the correct toning ball size. The proper size for your primary toning ball, according to Robert Miller of spine-health.com, allows you to sit comfortably on top of the ball. Your feet are firmly on the ground. Your knees and hips will be at a 90-degree angle.
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