Toning With Exercise Balls

The latest accessory to a workout, the toning ball, is an easy way to add more resistance and challenge to any routine. These handy items come in all sizes and colors for different styles of exercise. Pilates, for example, uses lighter balls so the balance is not disturbed, abdominal exercises use weighted medium sized toning balls and yoga poses require the largest sizes.

Varieties of Toning Balls

Available in a rainbow assortment of shades, these useful aides to working out also come in many forms.

Weighted Toning Balls

These suit exercisers who are aiming for the six pack look of totally toned abdominal muscles. A weighted toning ball increases the difficulty of any workout to help form the muscles that make this look. Costs are between $18.00 and $45.00, depending on size and weight.

Weighted Ball Abdominal Crunch

Start with the ball underneath the prone body which is in a straight line from head to knees. The ball should support the area between the lower buttocks and upper back. (The lower it is, the better the results) Knees are bent and feet flat on the floor.

With the hands either folded over the chest or up at the head, the abdominal muscles lift the upper body to an almost upright position, then slowly lowered below the level of the hips-to-knees straight line. The advantage of using the toning ball means the upper abdominals are working hard when the upper body stretches below the lower portion.

Large Toning Balls

For the larger sized balls that need to support the weight of a body, it is recommended to buy one that is rated:”Burst resistant” to avoid injury. If portability is an issue, these can be inflated at a gym or training class to allow each user to work with the same one they use at home. The exercises possible using this size of ball include those for balance, abdominal exercises carried out while resting the body on the ball, core muscle exercises and lower back stretches.

By supporting various parts of the body, larger toning balls are an effective help to working out, especially in exercises such as yoga, where the support helps users try out new positions that would usually require the aid of a partner. To find the correct size measure from the back of the knee to the ground, add 3cm and buy the ball that is closest on the higher side of that total in cm. Typical sizes vary from 50cm to 80cm. Costs are from $13.00 upwards.

Large Toning Ball Abs Crunch

Sit on the ball, then slide the backside slightly off, so the shoulders and hips are barely touching it. With feet flat on the floor and a weight with both hands, slowly walk the feet outwards until the hips are slightly lower than the knees but the lower back is still firmly supported by the ball. Use only the abdominal muscles to crunch up, counting to 10, and then hold the position for 2 seconds and release. Return to the first position, counting to 10, slowly. Repeat 5 times.

Small Toning Balls

These are the easiest to use and carry around, slipping into medium sized purses and desk drawers. They become rather addictive and can be safely “borrowed” by children or even pets, as they are made of soft, washable plastic. By adding an amount of weight when hand-held, small toning balls increase resistance in any form of workout. Weighing from 2 to 12 pounds, and costing from $13 to $60, these toning balls come with a number of optional features such as handles, soft spikes to improve grip and in sets of two or more.

Small Toning Ball Stretch

Place a small sized toning ball in each hand while performing the morning stretch. Begin with hands in a straight line above the head, bending slowly from the waist, until the balls are resting on the ground and the face is against the knees. Hold for a count of 5, and then slowly straighten up.

These popular exercising aids are very appealing to many who have never before purchased any fitness equipment, are very simple to use and relatively cheap to buy. Children are attracted by the bright colors and learn the fun exercises, especially on the largest sizes, very easily.