Fat Burning Exercises

This next part in the series on “Great Toning Exercises”, will focus on exercises using the Swiss ball to strengthen and tone your back. This is often the most overlooked part of any good body toning routine, yet is one of the most important. As a long time sufferer of back problems myself, I can most definitely attest to the fact that keeping your back strong and toned is a must in any fitness routine and one of the best, great toning exercises you can do look after your body.

Back roll on the ball

It’s always a good idea to start off any back routine by warming up the vertebrae. This simple exercise gets your back ready for the next two back strengthening exercises.

Sitting forward on the Swiss ball, rest your hands on the top of your thighs, keeping your back straight. Now slowly roll up, vertebrae by vertebrae, so you finish sitting in an upright position on the ball. Complete this move by rolling your shoulders up, back and down. Repeat this move at least 5 times.

Back extension

Start by lying prone over the Swiss ball, with your feet out behind you, toes resting on the floor. Place your hands lightly on the ball on either side of your hips.

Raise your chest slowly, up off the ball then follow this with raising your arms sideways off the ball like wings. Lower both your arms and chest slowly back to the starting position. Repeat this move for 12 repetitions then rest over the ball for a minute, then repeat another 12 repetitions.

Balancing back

As with the previous exercise, start by lying prone on the ball, with your feet resting behind you on the floor. Your finger tips can rest of the floor in front of you.

Slowly raise your left arm off the floor to shoulder height, while at the same time, raise your right leg off the floor behind you to hip height. Hold this position for three breaths then slowly lower your arm and leg back down. Repeat this movement with your right arm and your left leg and alternating legs, repeat for 12 repetitions. Rest over the ball for one minute, then repeat another 12 repetitions on each side.

The next “great toning exercises” post will cover your core strength exercises, which along with toning your back, will greatly affect the success of any good exercise routine.

Great Toning Exercises - Part 4

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