Wall lunges

Place the Swiss ball between your lower back and a wall behind you. Step one foot forward as far as possible, with the other foot close to the wall with your heel off the ground.

Lower yourself slowly down towards the ground, bending both knees. Your back knee should almost touch the ground. Stand up again to the starting position and repeat for 15 repetitions. Swap feet and perform another 15 repetitions with your other foot forward. Repeat both legs for one more set, resting for one minute between each set.

Keep your posture straight throughout with your abdominal muscles firmly sucked in and your back straight.

Wall squats

Stand with your feet hip-width apart, your knees bent at a 90 degree angle so you are in a seated squat, with your back facing the wall and place the Swiss ball in between the wall and your lower back.

Slowly stand up so your legs are almost straight then lower yourself down again in a slow controlled movement. Repeat this for two sets of 15 repetitions, resting for one minute in between.

Make sure you knees don’t go over your toes and keep your abdominal muscles sucked in tight and your back straight throughout this exercise.

For both of the exercises above, you may wish to hold some dumbbells depending on how strong you are. Hold the appropriate weight in each hand and increase the weight as you get stronger.

Hamstring lifts

Lying on your back on the floor with your legs straight out in front of you, place your heels on the Swiss ball, your arms resting down by your sides.

Slowly raise your butt up off the floor while sucking in your abdominal muscles. Roll the ball in towards your butt until your knees are in line with your hips. Slowly roll the ball back away from you and lower your butt back to the floor.

Repeat this for two sets of 15 repetitions, resting in between for one minute.

To increase the challenge, perform this exercise with your arms raised up above you. This is excellent for your core stability but only perform this advanced move when you are confident you can keep good form and you don’t slump your butt back down to the floor at any stage when you are rolling the ball in and out.

For an even more advanced move, do not lower your butt back down while repeating the repetitions of rolling the ball in and out.

In the next post of great toning exercises using a Swiss ball, we will focus on exercises to strengthen and tone your back.

This post via the Fat Burning Exercises blog where you can get information on how to lose body fat through exercise as well as some great ideas on fat burning foods.

Great Toning Exercises – Part 2

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