If you are a fan of weight lifting exercise to shape your muscles, try my favorite gym ball exercise for variation. Using one gym ball and a chi ball (small size gym ball), you can do these exercises to get toned abs and butts at the same time. Do the exercise 1-3 times a week, with 8-12 repetition for each exercise. When doing the exercises, do every movement slowly to maximize the muscles toning and calories burning.

Obliques

Target : for abs, obliques

1. Lie down above your gym ball.

2. Open your legs shoulder wide with a 90° shape against the floor.

3. While holding a chi ball, raise your arms straight above your head.

4. Push your upper body and your arms to your right, and hold the position up to 4 seconds.

5. Return to starting position, and do the same to your left side.

Abs

Target : upper stomach

1. Lie down above your gym ball.

2. Open your legs shoulder wide with a 90° shape against the floor.

3. Put your hands behind your head.

4. Raise your upper body by using the strength of your abs muscle to pull your body.

5. Keep your neck straight with your spine.

6. Hold for 4 seconds.

7. Return to normal position.

One Leg Standing

Target : abs

1. Stand up and open your legs shoulder wide.

2. Bring your gym ball in front of your chest, keep your arms straight.

3. Do a squat move, then lift the gym ball up above your head.

4. At the same time lean your body to your right, and raise your left leg approx. 45° from the floor.

5. Return to normal position, and do the same to your left hand side.

Double Ball Leg

Target : abs and thighs

1. Lie down on an exercise mat.

2. Squeeze a chi ball between your feet, and bring a gym ball with your arms.

3. Raise and bend your legs towards your chest.

4. At the same time raise your upper body while bringing the gym ball to the front.

5. Hold that position until 4 seconds, then return to normal position.

Hamstring and Butt

Target : butt, thighs and abs

1. Lie down on the gym ball, face downward with your toes touching the floor.

2. Put your hands on the floor, and open it shoulder wide.

3. Raise your right leg to be straight with your body.

4. Bend your right knee to shape 90°.

5. To optimize the result, put an ankle weight on each leg.

6. Return to starting position, and repeat for your left leg.

Lunge Variation

Target : butt and thighs

1. Take a sitting position while opening your legs shoulder wide.

2. Straight your arms and bring a gym ball right in front of your chest.

3. Move your right leg 1 step to your back, and raise your right ankle a little.

4. Do a lunge, so that your upper and lower leg will shape 90°.

5. Return to starting position, and do the same for your left leg.

To have a more fun in your exercise, get gym balls, or latest models of fitness wear and sport shoes at my online Exercise Store!

If you like this article, share it with your friends...

* To publish this article in your website, please send an e-mail through the Contact Me page*

-------

Other articles that might interest you :

Exercise Articles

5 Benefits of Stretching
Stretching may not help in the weight loss, however it supports your entire exercises. Learn about these 5 benefits of stretching!...Read More>

Home Gym Hygiene And The Health Club Jungle
There are myriad health risk possibilities that emerge and spread in the health club. Find out here what it is and how to avoid it!...Read More >

Kick Punch Jump Aerobics Exercises
If you don’t have much time to join a gym, you can try your own choreography of aerobics exercise. Try these kicking, punching and jumping in a dynamic high impact aerobics...Read More >

Exercises for Sexy and Toned Butts
Now you can train your butts without spending too much time at the gym. Just try these ways...Read more >

Exercise To Get Rid Love Handles
Many women have problem with love handles. Learn how these side abs exercises can give you a slim waist free from flabby fat!...Read More >

Healthy Nutrition and Exercise 101
Everything about nutrition and exercise...Read More >

The Real Truth and Facts of Bodybuilding

Bodybuilding takes a lot of dedication, its more mental then physical. Keep it simple and keep doing what you’re doing. You WILL get results....Read More >

6 Reason Why You Need Exercise Break
Learn the symptoms that give you signal of an exercise break need!...Read More >

What Women Must Consider Before Weight Lifting
To make your weight lifting exercise effective and healthy, there are 2 things you need to consider...Read More >

Partial Reps
Get your muscle toned faster with partial reps method...Read More >

No More Exhausted During Exercise
Find tips that I think would be helpful to give us more energy to finish the whole exercise program that we have set...Read More >

Breathing Technique
How to apply breathing technique in your exercise to avoid injury...Read More>

How to Succeed in Every Exercise
10 secrets I believe can help you to succeed your exercise, and make sure your exercise efficient and effective!...Read More >

Exercise To Tone Body
Don't have many times to exercise? Get these 5 exercises to train both upper body AND arms at a time!...Read More >

Soreness After Exercise
9 ways to avoid soreness after exercise...Read More >

Smoking 'Eats' Your Muscles
Learn the negative effect of smoking against your muscle...Read More >

Exercise When Using Laptop
Avoid back, neck or shoulders pain while using laptop with these simple exercises...Read More >

Weight Lifting Management
Create your own weight lifting management, and make your exercise more effective!...Read More >

Weight Lifting First (Before Cardio?)
Most common exercise we usually take is cardio and weight lifting. Which one should come first ?...Read More >

First Thing First
Want to get rid those fat around your body, but don't have enough time or energy to do all the exercises ? There is one simple but effective strategy !...
Read More >

Drinking During Exercise

What will happen if you don't bring your drinking bottle when doing exercise ?...Read More >

Benefits of Stretching After Exercise

When should we do stretching, before or after exercise ?...Read More >

Diet & Weight Loss Articles

Chocolate for Your Diet?
Learn how chocolate can still be included in your snack list during your diet program, so that you can still enjoy your favorite food while working hard to lose your weight....Read More>

Help Your Weight Loss With The Right Food
In order to enhance your weight loss, you can choose some certain foods in your diet. What are they? And what they actually do?...Read More >

4 Principles of Successful And Healthy Diet
Detailed reviews of most common diets - why they don't work as you want it, and 4 principles of the most successful and healthy diet...Read More >

10 Wrong Eating Habits That Cause Weight Gain
These are ten wrong eating habits that can regain your weight if you don’t try to change it...Read More >

10 Tips To Eat Healthier
10 tips to eat healthier, to help your weight loss program, and your healthy digestion....Read More >

Eating Management
Have you had a strict diet and heavy exercises without significant progress? Maybe it’s because you never manage your eating....Read More >

Start Your Weight Loss With Healthy Breakfast
If you are in a weight loss program, always start your days with a healthy breakfast to ensure a healthy weightloss....Read More >

Does Dieting Work?
The question obese people always ask is whether or not dieting works...Read More>

Changing Mindset for Diet
Use the power of mindset to succeed your diet!...Read More >

Stop Dieting Without Gaining Weight
The rules of stopping diet without gaining weight...Read More >

Healthy Fruit Diet
Find out fruits which can support your diet...Read More >

Eat 3 Times A Day The Best Diet
Learn why eating 3 times a day is good for diet!...Read More >

Bad Food vs Good Food
Get to know bad food and good food in your daily menu that affect to your diet...Read More >

8 Mistakes in Weight Loss Program
Wrong myths that can make you fail your weight loss program...Read More>

Burn Fat & Calories Articles

5 Secrets To Enhance Fat Loss
No matter how strong your effort to have a fat loss, still you cannot fight against your own body! Learn these 5 secrets to enhance fat loss...Read More>

Weight Exercise: Can It Optimize Fat Burning?
High impact activities that make you sweating do burn fat and remove toxins from your body. But weight exercises will optimize the fat burning even more....Read More>

Wrong Myths About Fat Burning Exercise
Find out these wrong myths of fat burning that most of us had believed in all these times!...Read More >

Burn Calories Faster With Squash
If you want to do something non-ordinary, more fun but burn calories faster, then you should try : squash!...Read More >

Stay Fit Outside The Gym
Learn outdoor and indoor activities to stay fit outside the gym!...Read More>

Your Skin Still Need Fat

If you want to have soft, clear and fresh skin, don't get rid ALL of the fat from your body!...Read More>

Burn More Fat With Meat & Dairy

Many diet programs tell us to stay away from meat and dairy, however studies revealed that meat and dairy products can improve fat burning... Read More>

2 Secrets To Burn More Calories And Fat

You have done cardio, aerobics, but still cannot burn the fat in your butt and thighs significantly ? You should try these 2 secrets !...Read More>

Swimming - fastest way to burn calories

If you want to burn calories, burn fat and tone muscle more effectively, swimming is probably your answer...Read More>

Tell me what you think about this site! Post your comment here

Return to My Exercise for Woman Home page