Among the many waist toning exercises, this one is excellent if you have access to an exercise ball (also know as the Swiss ball). By lying on the ball sideways, you are strengthening the lateral muscles of your torso, hips, and thighs.
The instability of the ball is also extremely beneficial to your back and pelvis.
As the body is supported by the ball, this fantastic waist toning exercise targets your thigh and buttocks as well.
Follow the steps below for this great all-round, waist toning exercise:
- Start by kneeling on the floor as you lean into the exercise ball with your right thigh
- Keeping your right knee on the floor, straighten out your left leg as you lie over the exercise ball
- Bring your right elbow up to rest on the ball, leaning your head into your right hand so your head is resting in a supporting and comfortable position
- Hold in your abdominal muscles to support your back and try to keep your back straight throughout this exercise, as well as keeping your abs sucked in the whole time
- Now you are all set up for the exercise, go ahead and lift your left leg off the ground until it is in line with your body
- Hold your leg up here for 3-5 breaths
- Slowly lower your left leg towards the ground but not quite touching the ground
- Lift your left leg up again, holding at the top for 3-5 breaths as before, and repeat this action 15 times, keeping the movement smooth and flowing
- Once you have done this 15 times with your left leg, come back to the ground slowly and move the ball to the other side of your body
- Repeat the same action with your right leg
- Repeat this one more time on each side, making it two sets of 15 on both your left and right legs
- Finish by stretching out over the ball, first on your right side for 20 seconds, then on your left side for 20 seconds
Tip: If you find this exercise too easy or if you wish to increase the intensity, hold a weight in your top arm and rest it on your thigh as you raise and lower your leg.
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