MOVE 1: CAT COW
WARMS up your entire core, arms and chest!
PLACE hands on top of the ball with knees on the ground below hips. Press hands agains the ball as you lower chest toward the ground and raise your head to look up at the ceiling. Push up through core and lower head toward chest, stretching out the back and neck. Repeat 5 times.
MOVE 2: SIDE STRETCH
WORKS your waistline.
BEGIN on your knees with the ball to your right. Leading with right hand, lean into the ball as far as you can to stretch out side body. Keep core tight for balance. Slowly return to start and repeat 3 times before switching sides.
MOVE 3: HIP CIRCLES
WARMS up hips and core!
SIT on the ball with legs bent in front of you, core engaged and arms on legs. Rotate your hips in small circles to the right. After five circles, switch sides.
complete 2 times through!
MOVE 4: DUMBBELL FLYES
TONES arms, chest and booty!
LAY on the ball with head and upper back supported and dumbbells in hands. Keep feet hip-width apart and lift the booty in the air so you’re in a reverse table top position. With a slight bend at the elbow, hold both dumbbells in the air directly in front of your chest. Maintaining the slight bend in your elbows, slowly open your arms so they’re in line with your chest. Keep your booty up and engaged. Complete 12 reps.
MOVE 5: CHEST PRESS
SCULPTS your shoulders, chest and booty!
REMAIN in the same position as above. Bring arms out to your side so their in line with shoulders with elbows bent at 90 degrees. Complete a chest press by pressing arms up straight to be directly above your chest. Keep that booty in the air as you complete 12 reps.
MOVE 6: TRICEP EXTENSION
TIGHTENS the back of your arms and engages your booty!
STILL in the same position as above, hold arms straight in front of your chest, hands close enough together that they touch. Slowly bend elbows back to a 90 degree angle as you lower the dumbbells towards your face. Extend arms back to starting position. Complete 12 reps.
MOVE 7: BICEP CURLS
TONES wow-worthy arms!
ROLL torso down towards the ground from the previous position. Back should be resting on the ball and booty just a few inches off of the ground. Hold the dumbbells at your sides by your hips. Curl the weights towards your chest to complete a bicep curl. Keep core engaged throughout this move. Complete 12 reps.
After you complete this move, go back and complete moves 4-7 one more time.
ABS & BOOTY
MOVE 8: ALTERNATING LEG & ARM LIFT
TONES shoulders, upper back and booty!
LAY on top of the ball so that it is directly underneath your belly. Holding on to the weights, place hands on the ground in front of you and feet directly behind you. With a slight bend in the elbow, lift right arm up as you simultaneously lift left leg up. Slowly lower and repeat on opposite side. Complete a total of 20 reps.
MOVE 9: PUSH UPS ON THE BALL
STRENGTHENS abs, arms and chest!
PLACE weights aside and position the ball under knees to get into plank position. Hands should be directly under shoulders and spine neutral. Lower chest down toward the ground until elbows are at a 90 degree angle. Keep spine neutral as you come back up. Complete 10 reps.
MOVE 10: JACK KNIFE ON THE BALL
TIGHTENS core and lower abs!
REMAIN in plank position, knees on the ball, hands beneath the shoulders and spine neutral. Slowly roll knees toward chest as your booty moves up into the air. as your booty to raise into the air. Slowly roll back to the starting plank position. Complete 10 reps.
MOVE 11: KNEE TO ELBOW SIDE CRUNCH
ROLL onto right side with hip resting on the ball. Support your weight with your right hand down on the ground and right foot extended out to the side. Place left behind ear, elbow out. Slowly lift left knee up to meet left elbow. Engage your core to keep stabilized. Slowly lower to the ground. Complete 10 reps and switch sides.
MOVE 12: CRUNCHES ON THE BALL
TONES upper and lower abs!
LAY on the ball so your back is supported but head is off the ball. Bend knees in front of you with feet hips-width apart to support you. Place hands behind your head and slowlty crunch up. Use your core and avoid pulling your neck forward. Complete 20 reps.
Source : www.toneitup.com