• Images
  • Text
  • Find a Couple + Registry
GO

A Total Body Toning Workout With An Exercise Ball


Working with an exercise ball really activates those core muscles, and will help give you a strong and tight tummy. The last exercise in the circuit is one of the all-time favorites for your booty.

An optional exercise would be to add one minute of burpees at the end of each circuit as a fifth move to really get your heart rate going!

What You’ll Need
You can do this workout almost anywhere. It only requires an exercise ball and a pair of dumbbells (5-10 pounds).

How to Do It
Perform one set of all four of the above exercises consecutively with minimal rest in between each.


Exercise 1: Chest Fly
1. Lie on ball with neck and shoulders supported. Keep hips elevated while squeezing glutes and bracing abs.
2. While holding dumbbells, lower your arms out to each side with a slight bend in elbow. Then, raise your arms above chest like your arm “hugging a barrel.”
3. Repeat for 20 repetitions.

Exercise 2: Alternating Flat Pullover
1. Lie back on the ball with your neck and shoulders supported. Keep hips elevated while squeezing glutes and bracing abs.
2. While holding dumbbells, extend your arms directly above the chest.
3. Slowly lower one arm at a time behind your head and return it to your starting position. Alternate arms.
4. Repeat for 20 repetitions per arm.

Exercise 3: Exercise Ball Ab Roll
1. From your knees, place your fists in the center of the ball. Brace your abs and roll the ball forward while keeping the body tight and in a straight line.
2. Reverse the roll to return to your starting position.
3. Repeat for 20 repetitions.

Exercise 4: Exercise Ball Glute Lift

1. Place your abs on the exercise ball and your palms on the floor in front of the ball about shoulder width apart.
2. Extend your legs outward to form a “V.”
3. After stabilizing your body firmly on the ball, lift your hips upward and squeeze your glutes. Hold that for 3-4 seconds.
4. Release, and lower to starting position.
5. Repeat for 20 repetitions.

Tips For The Taking
Warm up for about 5-7 minutes before you start
Work out in a circuit mode, moving from one exercise to the next with minimal rest.
Drink water and recover for 60 seconds, and repeat the entire circuit for 3-5 sets.
Always finish your workouts with a cool down and stretching routine
Stretch and cool down after your workout.

 > Watch the video to see these exercises in action!



Doug Rice


We teamed up with certified personal trainer Doug Rice to design a fitness boot camp exclusively for brides! Doug has helped thousands of brides get the results they need to look and feel amazing on their wedding day. Learn more about Doug and the Bridalicious® Boot Camp by The Knot DVD at TheKnot.com/bootcampdvd. Follow Doug on Twitter (@bridalicious) and Facebook (Facebook.com/bridaliciousbootcamp).