Three moves that strengthen your core and tone your whole body
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Hi! I'm Chris Freytag, Certified Trainer and Fitness Expert for Prevention. Stability balls allow you to do dozens of exercises using just the ball and your body weight and I'm going to show you how to do these moves to help you tone from head to toe and specially target your core body. Now let's head with the ball push-ups. Lie face down on the ball with both hands on the floor and then roll your body out, took the ball underneath your quads or your thighs. Take your hands shoulder-width apart and make sure to keep your abdominal pulling it, belly to the spine and keep your low back from sagging. Go ahead and lower down bending the elbows, chest towards the floor and then thrust back up. If you would like to mimic a full push-up, roll the ball out to your shins, lower down and back up. Again, being mindful of keeping your abdominals tight. Try the ab rolling. Came to a push up position by rolling out over the ball and stop where the ball is about on your quads, underneath your thighs. Hands are shoulder-width apart. You want to keep your abs nice and tight. Now roll your knees in towards your chest, contracting your abs around through your spine and balancing and then roll back. You can imagine there is a piece of velcro on your mat and you're just rolling up on the piece of velcro and rolling back, contracting your core body. Now to make it a little more difficult, start with it, out at your shins, roll in so your knees are suspended in air. You got more abdominal contraction and roll back, and then of course, keep repeating as many times as you comfortably can. Let's try the Hamstring Roll-ins, my favorite. You're going to lie on your back on the floor and place your heels on to the stability ball. Pull your abs in nice and tight and lift your hips up off the floor. Try to keep your hips steady side to side, east to west contracting your abdominal. Pull your heels in towards your buns, feeling the contraction in the back of those hamstrings and then roll it back. Now keep repeating this. Abs are tight. Use your hamstrings roll it in and roll it back. To make it a little more difficult, instead of bending at the hip flexors, pike your body up. Keep your hip flexors open and long. You're going to feel little bit more contraction in the back of those hamstrings and bring it back down. And again, keep repeating. Do as many as you can comfortably. Work up to doing 10-15 repetitions of each of these exercises if you can and do two sets three days a week, leaving one day recovery between workout sessions. Then check back soon for more quick trainer tips.
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