Ball Lower-Body Toner

Primary Muscle Group: Buttocks and Outer Thighs

Muscle Groups Worked in This Exercise: Gluteus Maximus, Semitendinosus, Semimembranosus, Biceps femoris (long and short heads); Quadriceps

Preparation: For this exercise, you'll need to lie on your back and place your feet and calves against the ball. They should be about 1 foot apart. Place your arms at your sides and your palms on the floor.

Breathing: Exhale while you lift your hips and rotate the ball, inhale as you return to starting position.

Execution: Lift your hips and back off the floor, exhale, and balance on your shoulders and heels. Rotate the ball with your feet toward the floor to the left. How far can you go without losing your balance? Inhale and roll back to center and then repeat to the right. Alternate left and right up to 12 repetitions.

Comments: What a great balance and coordination exercise! Hey, it's okay to laugh at yourself on this one.

Print   Email