Two-Minute Toned Abs | Body and Soul

Published April 17, 2009

(www.BlackDoctor.org) -- What if I told you, you can get a bangin’ beach body by only using a beach ball? Would you believe me? If you don’t now, you will after you finish reading this article. In this article, I will show you how to transform your body from winter coat ready to bikini ready by doing each exercise for only two-minutes. Are you ready?! Summer time is here and it’s time to go from flab to fab.
 

What you need:
Beach Ball
Yourself
 
Tummy Toner – works abs and arms
Sit on the ground with your knees bent, your feet flat on the ground and your chest lifted. Squeeze the ball in front of you with hands (elbows are bent). Contract your abs and tilt your pelvis under at a 45-degree angle. Maintain contraction as you rotate your torso to the left. Return to the start position; repeat on the right side to complete one rep. Do 12 reps.
 
Hold Your Own – works butt, thighs
Stand with your feet slightly wider than hip width apart, squeezing the ball between your thighs, keep your arms at your sides. Keep squeezing ball as you lower into a squat and raise your arms to chest height, keep your palms facing in. Return to start. Do 12 reps.
 
Pendulum – works shoulders, arms, back, abs, butt and legs

Stand on your left leg with your right knee raised and bent so your thigh is parallel to the ground, while squeezing the ball with both hands, extended your arms overhead. Contract your abs as you hinge forward from your hips and extend your right leg straight behind you. Return to start. Do 12 reps. Switch sides; repeat.
 
Reverse Lunge – works shoulders, arms, abs, butt and legs
Stand on your left leg with your right knee raised and bent so your thigh is parallel to the ground. Squeeze the ball with both of your hands and extended your arms overhead. Lower your arms to chest level, as you bend your left knee and step your right leg back into a lunge, keep your knee bent and your heel lifted. Return to start. Do 12 reps. Switch sides; repeat.
 
Close Reach – works, abs and legs
Lie facing up with the ball between your calves, your legs extended at a 45-degree angle, your arms extended towards the sky and your fingers pointed. Keeping your hips still and your legs extended, crunch up, lifting your head and shoulders off ground as you reach for your toes. Lower your upper body; repeat. Do 12 reps.
 
Squeeze Play – works abs and legs
Lie on your left side with your legs stacked and the ball between calves. Prop your upper body on your bent left forearm and place your right arm, palm down in front of you for support. Squeeze the ball as you raise your legs about 12 inches off the ground. Slowly return to start. Do 12 reps. Switch sides; repeat.
 

 

Written by Shawn Johnson, BDO Staff Writer

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