Get A Littler Middle, Fast!
The Belly and Thighs Workout
I thought I'd share one of my most favorite fitness models workout. Denise Austin! :-)
A. Lie on your back with your arms down near your sides, palms facing down. Grasp the ball between your feet with your legs extended at a 90-degree angle to your torso. You'll really feel it in your inner thighs.
Firms your entire tummy 
A. Lie on your back with your knees bent and heels on the ball. Extend your arms toward your knees.
Firms the sides of your tummy Shrinks your waistline 
A. Lie on your back with your knees bent and heels on the ball. Interlace your fingers behind your head with your elbows out to the sides.
Strengthens your core muscles Improves balance and coordination Tones your upper body 
A. Kneel with the ball about 1 foot in front of you. Place your forearms on top of the ball with your palms together and fingers interlaced. Pull your navel up and in. Contract and "zip up" your abs.
Strengthens your lower back Improves coordination 
A. Lie with your tummy on the ball. Extend your legs and rest the balls of your feet against the floor. Extend both arms and place both palms against the floor, under your chest.
Opens your chest Relaxes your abdomen Elongates your spine 
A. Sit on the ball with your knees bent and feet on the floor. Walk your feet forward as you slide your torso down the ball until your lower and mid back press into the ball, as shown. Exhale as you raise your arms overhead.
Tones your buttocks Firms the backs of your thighs 
A. Sit on the ball with your knees bent and feet on the floor. Walk your feet forward as you slide down the ball, until your lower back rests against the ball, as shown. Your feet should be far enough away from the ball for your thighs to be parallel with the floor. Secure the band under your feet and grasp an end of the band in each hand with your hands by your hips.
Shrinks saddlebags Strengthens your arms 
A. Kneel with the ball to your left side. Lean your left side into the ball and rest your left forearm on top of the ball for balance. Extend your right leg. Pull your navel in and contract your abs.
Tones and lifts your buttocks Firms the backs of your thighs Strengthens your arms 
A. Kneel with the ball in front of you. Lean forward and place your forearms on the ball. Extend your right leg behind your torso, as shown. Pull your navel in and engage your abs.
Tones the fronts of your thighs 
A. Sit on the ball with your knees bent and feet on the floor. Place your palms against the ball for balance. "Zip up" your abs.
Firms your inner thighs 
A. Stand with the band secured under your left foot. Grasp an end of the band in each hand and gather up the excess until the band is taut. Lift your right leg slightly, bringing the inner edge of your right foot against the band.
Firms your inner and outer thighs Strengthens your abdomen 
A. Lie on your back with your left leg extended on the mat and your right leg lifted toward the ceiling, with the exercise band wrapped around the arch of your right foot. Hold both ends of the band in your right hand at chest level with your elbow bent. Extend your left arm out to the side for balance. Engage your abs.
Cheers,
Eve :-)
I thought I'd share one of my most favorite fitness models workout. Denise Austin! :-)
Lower-Tummy Firmer
Firms and flattens your lower belly
Tones your inner thighs
B. Exhale as you curl your lower belly toward your upper belly, lifting the ball up and in. Inhale as you lower. Continue to lift and lower the ball up to 12 times.
Tummy Flattener
This is a great crunch position for beginners who lack the abdominal strength for the traditional crunch on top of the ball.
B. Exhale as you lift your shoulders up toward the ball. The ball will shift and move slightly, forcing you to use your leg muscles to keep it from rolling away. Inhale as you lower. Repeat up to 12 times.
Waistline Trimmer
As with the tummy flattener, this is a great option for beginners who lack the abdominal strength for the oblique twist.
B. Exhale as you lift your left shoulder toward your right hip. The ball will shift and move slightly, forcing you to use your leg muscles to keep it from rolling away. Inhale as you lower. Then lift your right shoulder toward your left hip. Repeat up to 12 times.
Plank
In this exercise the ball will shift under your body weight, causing your abdominal and leg muscles to firm as they steady you. You will feel the deepest layer of your abdomen working. This is what will help keep your abs flat.
B. Exhale as you lift your knees and extend your legs, balancing on the balls of your feet and your forearms. The closer together your legs, the harder it will be to balance. Hold for up to 1 minute as you breathe normally.
Reciprocal Reach
Doing reciprocal reaches on the ball helps keep your pelvis properly aligned, preventing the lower back from arching. It also will challenge your balance as you lift and reach with your opposite arm and leg.
B. Exhale as you lift and extend your right arm and left leg. Inhale as you lower them. Exhale as you lift and extend your left arm and right leg. Inhale as you lower them. Continue to alternate sides for 12 repetitions on each side.
Back Stretch
I like to do this stretch periodically during my abdominal routines to give my tummy a little break.
B. Continue to exhale as you lean back over the ball, allowing the ball to support the arch in your spine. Reach your fingertips toward the floor and fully extend your legs, as shown. Then inhale as you return to the starting position, lying back on the ball with your arms down. Stretch back over the ball two more times.
Thigh Blaster
Similar to a squat that you might do at the gym, the thigh blaster allows you to roll up and down on the ball, protecting your knees. The band adds extra resistance, making the exercise more effective.
B. Exhale as you straighten your legs. Inhale as you return to the starting position. Repeat 12 times.
Outer-Thigh Toner
When you lean your upper body against the ball to do this traditional leg lift, you get two workouts in one. Your upper body will strengthen as it supports and balances your body weight against the ball. The sides of your waist get a workout, too.
B. Exhale as you lift your right leg as high as you can. Inhale as you lower it. Repeat 12 times and then switch sides.
Butt and Thigh Firmer
As with the outer-thigh toner, you'll get two workouts in one as you lean your upper body into the ball.
B. Exhale as you lift your extended leg as high as you can without arching your back. Inhale as you lower it. Repeat up to 12 times and then switch legs.
Quad Sets
This exercise is deceptively more challenging than it appears.
B. Shift your weight onto your right foot. Exhale as you lift your left knee as high as you can without losing your balance. Keep your lower back straight as you do so. Don't allow it to arch outward. Hold for 30 seconds, breathing normally, and then release and repeat with the other leg. If you lose your balance before 30 seconds, just put your foot down, reestablish your balance, and try again.
Inner-Thigh Shaper
I love this exercise. It's one of the best ways to firm up your inner thighs. You'll simultaneously firm your standing leg as well as the one pressing into the band. Did you know that your inner thigh has one of the most underused muscles of the body? But this exercise targets right there.
B. Cross the band in front of you. Exhale as you press your right foot into the band and bring it to the left. Inhale as you return to the starting position. Repeat up to 12 times and then switch legs.
Leg Circles with Band
This exercise originates from the Pilates method. Adding the band really helps to target your legs and make smooth circles. It also encourages proper body alignment.
B. Slowly circle your right foot counterclockwise, dipping down to the floor as you move your foot around in a circle. Make four large circles--exhaling as you lower your leg and inhaling as you raise your leg--and then switch direction, circling clockwise. Then switch legs and repeat.
The Exercises
Lower-Tummy Firmer
Tummy Flattener
Waistline Trimmer
Plank
Reciprocal Reach
Back Stretch
Thigh Blaster
Outer-Thigh Toner
Butt and Thigh Firmer
Quad Sets
Inner-Thigh Shaper
Leg Circles with Band
Cheers,
Eve :-)
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