exercises that tone your legs

Ball Exercises To Tone Abs

Using an abs exercise ball is a great way to achieve a six pack. This is a simple but very effective apparatus to use exercising your stomach muscles. Abs exercise balls are not expensive at all and easy to use. Using the abs exercise ball, you especially strengthen the erector spinae and traverse abdominus, which is hard to strengthen through other conventional exercises. If you have not included the abs exercise ball in your routine so far, start out with the more simple exercises first. If you are not certain how to do an exercise properly or experience any hurt, consider skipping that exercise and moving on to something else.

Before working with an ab exercises ball, there are some things to remember that can help in your workouts.
1.    Tighten your abdomen muscles by drawing in your abdomen button to your spine. This can help stabilize your lower back, pelvis and hips.
2.    Keep a gap between your chin and chest to help prevent lifting with your neck muscles.
3.    While you must consult a general practitioner ahead of starting any workout plan, this is especially imperative for ab workouts if you have osteoporosis as particular exercises can do further damage than good to your lower back.
4.    Be certain to make use of good form for every exercise. If you can't accomplish this right away with a particular exercise, also try it at a later phase when you become stronger and you can keep form. Work your stomach muscles like you would every other workout, three to four times a week.
Taking this advice into consideration when exercising with the abs exercise ball, you can do the next exercises for that desired effect. Include the next abs ball routine into your workout as soon as possible. It will help you build some killer abs.

Exercise Ball Crunch.

1. Support the ball under your lower/mid back while lying face upwards.
2. Put your arms either behind your head or across your chest.
3. Pulling the underside of your ribcage toward your hips, Pull in your stomach muscles to haul up your torso off the ball.
4. Be certain the ball doesn't roll, keep it steady as you curl upwards.
5. Drop back down stretching your stomach muscles. Replicate for 12-16 repetitions.

Now that you have the basic exercises by incorporating the abs exercise ball into your routine under your belt, here are a few more difficult exercises to consider:
Ball Balance

1. Put the ball beneath your stomach muscles and hips, with hands on the ground and your legs in the raised pose.
2. Draw your stomach muscles in and keep the position for 20-30 seconds, keeping your body straight.
3. Keep your balance and little by little lift your right arm out to the side. Be certain the ball doesn't roll and don't collapse any part of your body.
4. Hold tight for 8 to 10 seconds and then switch arms. Do this for more or less 10-16 reps, for 1 to 3 sets.

Hip Extension

1. Lie down with heels propped up on the ball.
2. Little by little elevate your hips off the ground, tightening your stomach muscles, until you have formed a straight line.
3. Keep for 8 to 10 seconds and bring down. Do again for 10-16 reps, for 1-3 sets.

What are the BEST exercises to tone my butt and back of thighs?

No matter WHAT I do, I can never seem to work off the fat on the back of my thighs, or my butt. What are the bext exercises for this? I recently got an at-home weight set where you can adjust the bench and lay flat on your stomach and curl the weights up behind you with your legs, is that a good one?

Trust me it should work. Are you always on your butt at work, meaning, your work is more sedentary? You need to take time exercising, and exercise means the extra time you spend aside from the usual active (or inactive) lifestyle you have.

do a lot of squat repetitions. carry some weights while you're at it, don't carry with your back, but feel the burn in your thighs and butt (squeeze it!). jogging and cycling helps too, allot at least 30 mins 3x/week for each. For your squat repetitions, aim for about 50 a day, doing 5 reps of 10s.

2 1/2 yrs ago i thought i couldn't combat that same problem, too... but with discipline, exercise & changed eating habits, i (being a 5'7" female) came down from 235 lbs to 159 lbs

go for it, sis...

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