Best Body Ball Workout for Sculpting, Toning & Loosing Inches

GRAB AN EXERCISE BALL & DUMBBELLS AND GET READY FOR THE BEST OVERALL BODY SCULPTING WORKOUT!

Why do I think that the exercise ball is one of the best ways to lose inches, create curves and tone your muscles? 🤔 As a personal trainer, I have my clients always do one of their workouts on the exercise ball, because the ball is unstable and requires you to use your core muscles to stabilize your body while performing your exercises.  Whether you are sitting on the ball, laying on the ball or your feet are on top of the ball, you will always need to use your core to stay steady. With the ball,  you can also reach areas of your body to tone that are usually difficult to reach; like the back of your legs, to boost up your booty and tone up your hamstrings.

For your convenience, I have links to Amazon, for ease of finding and purchasing, if you want, and the cost is exact same to you as if you searched for the equipment yourself.  That is what I love about the Amazon links, I can show you exactly what I am talking about.✅ If you need to purchase a ball, you need to get the correct size for your body.  If you are under 5’2″ then you should get the smaller ball at 55 cm.  For a height of 5’3″ to 5’9″ I recommend the medium size ball at 65 cm.  And if you are taller than 5’10” I suggest the largest ball at 75 cm.  I have found that these recommendations for sizes has worked very well with my clients to perform almost every exercise.  If you are needing an exercise ball, then you can click on this link to get one.  Also, you will need dumbbells with a lighter, medium and heavier weight to perform different exercises.  Dumbbell weight set for : Beginner 3lb., 5lb. & 8lb. Intermediate 5lb., 8lb. & 10 lb. Advanced: 12 lb., 15 lb. & 20 lb.  If you are needing any dumbbell weights, you can click on this link to purchase some weights.

ARE YOU READY TO LOSE SOME INCHES . CREATE CURVES . TONE YOUR MUSCLES ?

Equipment Required: Exercise Ball, Dumbbell Weights (assorted sizes)

” tight and toned chest muscles are a must “

CHEST PRESS:  Women usually do not think they need to do chest exercises, but they do! ✅ You want these muscles to be tight and toned and it will also help strengthen your back muscles too. Sit on top of the ball and then place your feet on the ground, then slowly walk your feet away from the ball so that eventually your upper back will be laying on top of the ball.  Then make sure to elevate your booty so that your lower back is not sagging, think of your body in a table top position.  Grab your heavier dumbbell weight and place on top of your chest area.  Use your core to keep yourself stable, in order to not roll off of the ball . . . see this is where the core workout comes in place to balance yourself. 👍 Slowly raise the weights from your chest directly overhead until your arms are straight.  Then slowly lower your weights back to your chest level, yet not touching the area with your weights.  As you perform this exercise really engage your chest muscles and you will also begin to feel your booty and quads needing to do work extra work to keep yourself up.

Do: 3 sets of 15 reps. (Heavy Weights)

You Can Do It: by moving your feet closer together, the more you will intensify your core muscles. When your feet are placed close, the more you will use your core to keep yourself balanced.  And then the further your feet are apart, the easier it will be to keep your balance and not require as much core strength.  So strive to keep moving your feet closer as you get stronger.

” a must for better posture “

CHEST FLY: Do you want nice posture? 😃 Well then, it is important to do an exercise like this to strengthen the chest and back region, as it helps improve your posture by expanding these muscles.  This move is very similar to the chest press, but a bit more difficult as your weights are moved further away from your body, so a medium weight would be best for this exercise.  Sit on top of the ball and then place your feet on the ground, then slowly walk your feet away from the ball so that eventually your upper back will be laying on top of the ball. Then make sure to elevate your booty so that your lower back is not sagging, think of your body in a table top position. Grab your intermediate dumbbell weight and place on top of your chest area. Use your core to keep yourself stable, in order to not roll off of the ball.  As you grab your weights, your finger tips should be faced inwards.  Slowly raise the weights from your chest directly overhead until your arms are straight. Then slowly bring the weights out to the side then slowly bring them back together, keeping your arms slightly bent.  As you perform this exercise really engage your chest muscles and also you will begin to feel your booty and quads needing to do work also to keep yourself up.

Do: 3 sets of 12 reps. (Intermediate Weights)

You Can Do It: by moving your feet closer together, the more you will intensify your core muscles. When your feet are placed close, the more you will use your core to keep yourself balanced. And then the further your feet are apart, the easier it will be to keep your balance and not require as much core strength. So strive to keep moving your feet closer as you get stronger.

” get rid of the dreadful bra bulge “

OVERHEAD LAT: Do you even know where you lat muscles are? 🤔 Many people, especially women do not have any idea, but they do know that they hate that fatty, untoned area hanging around their bra area that they want to get rid of.  Welcome to your lat muscles!  By toning and strengthening these muscles, you will prevent the back bra bulge! 😩Sit on top of the ball and then place your feet on the ground, then slowly walk your feet away from the ball so that eventually your upper back will be laying on top of the ball. Then make sure to elevate your booty so that your lower back is not sagging, think of your body in a table top position. Grab one heavy dumbbell weight with both hands and place on top of your chest area. Use your core to keep yourself stable, in order to not roll off of the ball.  As you grab your weight, extend your arms up over head.  Slowly lower the weight behind you keeping your arm straight. Then slowly bring the weight back up to where it is directly overhead.

Do: 3 sets of 20 reps. (1 Heavy Weight)

” get ready for great curves ahead “

SHOULDER PRESS: Don’t you love when you can see strong shoulder muscles on a woman in a sleeveless shirt?  👍This is a great exercise to create curves and tone your upper shoulder (deltoid muscles). Sit on top of the exercise ball with your feet on the ground and knees bent at 90 degrees.  Keep your shoulders back, neck in a neutral position, your core very tight and engaged.  Grab your intermediate weights and rest them on top of your thighs.  Then elevate your weights with your knuckles facing backwards and bring the weights to shoulder height with your elbows bent.  Slowly raise the weights bringing them directly overhead with the dumbbells touching together at the top, then very slowly bring the weights back to the starting position where the weights are by your ears.  When performing this move make sure that you are keeping your core tight the entire time so you do not arch your back which can strain your lower back region.

Do: 3 sets of 15 reps. (Intermediate Weights)

You Can Do It: by moving your feet closer together, the more you will intensify your core muscles. When your feet are placed close, the more you will use your core to keep yourself balanced. And then the further your feet are apart, the easier it will be to keep your balance and not require as much core strength. So strive to keep moving your feet closer as you get stronger.

” the strong sexy muscle every woman wants “

BICEP CURL:  The bicep is one muscle that almost everyone wants to have toned and defined. 💪 So many women identify toned biceps as a sign of great strength, so get ready to curl! And I must say that with consistent strength training, it will not take you long to see this incredibly sexy muscle develop. Sit on top of the exercise ball with your feet on the ground and knees bent at 90 degrees. Keep your shoulders back, neck in a neutral position, your core very tight and engaged. Grab your heavier weights and rest them on top of your thighs. Then rotate at your shoulders so your weights are out away from your body. Slowly curl the weights up to your bicep muscle then slowly lower the weight back to where the weight almost touches the ball. When performing this move make sure that you are keeping your core tight the entire time so you do not arch your back which can strain your lower back region.

Do: 3 sets of 15 reps (Heavy Weights)

You Can Do It: by moving your feet closer together, the more you will intensify your core muscles. When your feet are placed close, the more you will use your core to keep yourself balanced. And then the further your feet are apart, the easier it will be to keep your balance and not require as much core strength. So strive to keep moving your feet closer as you get stronger.

” a must for strapless, backless and sleeveless “

BACK FLY: With spring and summer approaching, you will be wearing more sleeveless, strapless and backless shirts, so get your back toned and ready to be shown off!  Having strong back muscles will also assist you in having better posture too, now isn’t that a win win! 👌 Sit on top of the exercise ball with your feet on the ground and knees bent at 90 degrees. Slowly bend at the waist and lower your chest so it is almost touching your thighs. Grab your heavier weight and have your finger tips facing one another.  Slowly being to raise your weights by lifting your elbows up towards the ceiling and keeping a slight bend in your elbows.  As you bring the weights upward think about pinching your shoulder blades together to really engage your upper back muscles.  And when you lower the weights stop at your knee area before raising the weights  back up for your next rep.  By stopping the weights at your knees instead of bringing the weights together where they touch, this will keep your back muscles engaged the entire time.

Do: 3 sets of 20 reps. (Heavy Weights)

” best booty building butt burn “

SINGLE LEG LIFT: Are you wanting your booty to really get perkier? 👍 Have you done some butt exercises that you don’t really see or feel a difference when doing it?  Well, this is truly one of the best butt burning exercises that I have everyone of my clients do!  Yes, you will feel it, and you might even get a cramp in your leg, but I guarantee it will work the booty and back part of your legs (hamstrings).  Lay on your back on the ground or matt, keep your shoulders back and your head in a neutral position.  Place both feet on top of the ball and elevate your booty off of the ground. You will really need to use your core muscles to keep your balance.  Now lift your left foot off of the ball and straighten your leg, keeping your right foot on the ball. While keeping your left leg elevated, slowly pulse upwards and downwards; this is a very small move in order to engage your hamstrings, calves and butt!

Do: 3 sets of 20 reps on each leg

You Can do It:  Keeping your arms straight by your side is the easiest way to maintain your balance.  To challenge yourself, lift your hands off the ground and then eventually removing both arms off of the ground, you will become much less stable requiring much greater strength in your core muscles!  Try it!

” don’t forget to tone and tighten the back side”

DOUBLE HIP RAISE:  Looking for a great exercise to tone the back of your legs, creating curves and building up muscles?  This exercise is awesome for toning your legs and also your core. Lay on your back on the ground or matt, keep your shoulders back and your head in a neutral position. Place both feet on top of the ball and elevate your booty off of the ground. You will really need to use your core muscles to keep your balance. Keep both feet on top of the ball and legs bent at about 90 degrees. As you elevate your booty, keep it up there and then slowly pulse upwards and downwards; this is a very small move in order to engage your hamstrings, calves and butt. Make sure that when you are pulsing you really squeeze your butt to engage those muscles!

Do: 3 sets of 20 reps.

You Can do It: Keeping your arms straight by your side is the easiest way to maintain your balance. To challenge yourself, lift your hands off the ground and then eventually removing both arms off of the ground, you will become much less stable requiring much greater strength in your core muscles!   Also, for even more booty building, add one of your dumbbell weights by placing it gently on your abs while you slowly elevate your hips upwards and downwards.

THE TOTAL BODY BALL WORKOUT is from your shoulders, back, biceps, chest to your glutes, quads, calves and always your core! NOW that is a workout from your head to your toes! ✓

Outfit: Bottoms by Lucy, Top by Nike, Sports Bra by Lululemon

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