Video: Quickie Leg and Ab Sculpt with the Stability Ball

In this video workout sequence of a Stability Ball Combo, you hit legs and abs quickly and effectively!

This is one of my favorite leg shaping sequences from the DVD workout Ball Sculpt 1: Nothing But the Ball (available at Amazon.com). This 5 minute workout hits your hamstrings and abs using the stability ball. Leg curl works the hamstrings, and most people are weak in the hamstrings, which causes lower back and posture problems. If you workout at home, (and some gyms), you may not have access to a leg curl machine, making it all the more important to use this video!

When doing the leg curl, you may have to do one rep, then stop and slowly build your strength to get consecutive reps. Done properly, it is a very challenging exercise!  The plank position targets the core, ie the abdominals and lower back muscles. You pretty much work everything form the neck down! The leg curl is supersetted with abdominal exercises. You get more done in less time! Efficient, effective workouts get you in shape faster than ever! Add this sequence to your routine 2-3 times a week for tighter legs and abs before summer!

Additional info: This DVD workout Ball Sculpt 1: Nothing But the Ball (available at Amazon.com) is loaded with workout options! It includes "pre-mix" routines that combine the exercises in various combinations for unique workouts. Plus, you get a "Fit in 40" full body workout.  For more preview clips visit the All In One Workout DVD site and click on Stability Ball Exercise.

See also the Fit Girl Guide Podcast for more topics!

Download the video here. If you are subscribed to this podcast, the video should automatically download for you!

Quickie Leg and Ab Sculpt with the Stability Ball Video Workout

Rotational Ab exercise for Golfers and Sculpt

A great exercise for any sport! Do this with or without the ball for a core workout!
From the DVD workout Ab Sculpt & Yoga Stretch for Stability Fitness Ball

Combo favorite #2: Lunges with bicep curls

Lunges with bicep curls are another a great time-saver combo! This example video is from the DVD: Quick Fit! 10-Minutes to Tone!

This combo is very effective at:

• increasing heart rate
• challenging balance and core muscles
  
• working the legs & glutes
• challenging the abdominals and low back
• working the biceps
• toning the entire body
• boosting fat loss

Good lunges for great glutes!

How to do a lunge properly.
Many people lunge forward when doing a lunge, and that can bother the knees. It is important to bend both legs and to keep your weight on the front heel (working leg). Sometimes, it is better to think of bending the rear leg first, or as I tell my clients, stop drop and drive (thru the heel).

This sample clip shows how to do a proper stationary lunge with the resistance bands. It comes from the dvd Got More Bands? Resistance Bands for body sculpt #2 (available on Amazon.com) which is 3 band workouts in one. This clip does not include music, but the dvd has options to turn the music on or off, your choice! See the clip on youtube or at the Get Fit TV player.

Combo favorites #1: Squat & Delt Press

Squat and shoulder press is a great time-saver combo! It's one of my favorites! This example video is from the DVD:QuickFit 1: 10-minutes too Tone!

This combo is very effective at:

• increasing heart rate
• working the legs & glutes
• challenging the abdominals and low back
• working the shoulders and upper back
• toning the entire body
• boosting fat loss

Click here get more info on the DVD Quick Fit! 10-Minutes to Tone!

Fitness Makeover Kit: Part 3: Nutrition (excerpt)

Fitness Makeover Preview Special:
Excerpt from the Fitness Makeover Kit: Part 3: Nutrition
There is also a bonus DVD on Exercise Instruction!
Visit FitnessMakeover.com for more information.


The Fitness Makeover Kit includes:

• Part 1: Control Workshop DVD and workbook
• Part 2: Exercise Workshop DVD and workbook
• Part 3: Nutrition Workshop DVD and workbook
• And a bonus DVD on Exercise Instruction!

Visit FitnessMakeover.com for more information.

Fitness Makeover Kit: Part 1: Control (excerpt)

Fitness Makeover Preview Special:
Excerpt from the Fitness Makeover Kit: Part 1: Control
Visit FitnessMakeover.com for more information.



The Fitness Makeover Kit includes:

• Part 1: Control Workshop DVD and workbook
• Part 2: Exercise Workshop DVD and workbook
• Part 3: Nutrition Workshop DVD and workbook
• And a bonus DVD on Exercise Instruction!

Visit FitnessMakeover.com for more information.

Fitness Makeover Kit: Part 2: Exercise (excerpt)

Excerpt from the Fitness Makeover Kit: Part 2: Exercise

The Fitness Makeover Kit includes:

• Part 1: Control Workshop DVD and workbook
• Part 2: Exercise Workshop DVD and workbook
• Part 3: Nutrition Workshop DVD and workbook
• And a bonus DVD on Exercise Instruction!

Visit FitnessMakeover.com for more information.

Total Body Tone Combo 1

Total Body Tone Combo 1
Body Tone: Upper and Lower Body Combinations
Shoulder lateral and leg lift
Fitness Levels: All, Pre-beginners use body weight only
Sample clip:
Light or no weights for this combination. Shoulder lateral and leg lift combination.
From the DVD Total Body Tone.

Ball Sculpt 1: Abs & Triceps

This superset is very effective and a great time saver! Ab Roll-in for lower abdominals combined with Triceps push-ups using the Fitness Stability Ball!

I'll show you several ways to do the triceps push-ups so they are good for any level! This combo can be a mini workout or a personal training session.

The full workout Ball Sculpt 1: Nothing But the Ball- Stability Fitness Ball Workout. can be purchased online at allinoneworkout.com and amazon.com.

If you want to learn more abdominal exercises to do on the ball, get Kira's other ball workout: Ab Sculpt & Yoga Stretch for Stability Fitness Ball

Back Strengthening

Back Strengthening
Fitness Levels: All levels
Clip: This uses the Stability ball but can be done with out without the ball (lay on the floor). The sequence focuses on low back and mid-back strengthening exercises such as the superman and alternating leg lifts. From the DVD “ Ball Sculpt 1: Nothing But the Ball”.

Quick Fit 2 No Equipment Needed

DVD title: Quick Fit 2: No Equipment needed!
Fitness Levels: beginner, intermediate.
Clips:
1.Cardio Squats:
Squats done in this fashion get the heart rate up and can be very cardiovascular for de-conditioned exercisers.
2.Triceps Push-ups:
Triceps push-ups are generally easier for most people to do. This exercise will strengthen the shoulders, arms and the core. Variations shown to add challenge as the exerciser strengthens.
3.Abdominal Planks:
Abdominal planks work the abdominal and core while helping to strengthen the upper body as well. Variations are given for to add challenge as the exerciser strengthens.

Notes: Strengthening of the core and upper body makes daily life activities easier. Squats are the cornerstone of many movements and are vital to a healthy lower body.

Got More Bands? Back & Chest

Resistance Bands: Back & Chest Combo
Fitness Levels: Beginners to advanced
Sample clip:
A combination set of back and chest exercises using the resistance band. Can also be done seated in a chair.
From the DVD “Got More Bands? Resistance Bands for body sculpt #2”

Warm-up & Stretch

From the DVD Got More Bands? Resistance Bands for body sculpt #2.

An active full body stretch that includes instruction on squats and lunges. Plie squats (adductor and full leg focus) are performed and practice of front and reverse lunges are also done. Can also serve as cardiovascular exercise for Pre-beginners and Beginners. A good combination of movements and stretching, great for a warm-up!



Got More Bands? Resistance Bands for body sculpt #2

Quick Fit 1: 10 Minutes to Tone!

From the DVD Quick Fit! 10-Minutes to Tone!
This dvd is full of body sculpting combinations! Combinations work more core and burn more calories. Save time and maximize your workouts! This sample clip: Squats and shoulder press. Front lunge and biceps curls.

Ball Sculpt 1: Legs, Hamstrings, Glutes

Hamstrings can be difficult to target without machines, but the ball does the trick!
Leg curls using the Fitness Stability Ball activate even more core and glutes. When working out at home, leg curls can be intense on the Fitness Stability Ball.

In this exercise sequence, you'll do leg curls with the butt lift and single leg curls. Regular leg curls are just as good too! You don't always have to do all of them! A few (2-3) sets of one exercise (10-12 reps) can be done per workout. Some crunches are thrown in the mix to give the legs a little recovery time between exercises. Give it a try! You'll love the feeling!

The full workout Ball Sculpt 1: Nothing But the Ball- Stability Fitness Ball Workout. can be purchased online at allinoneworkout.com and amazon.com.


Additional core and ab exercises can be found on Kira's other ball workout: Ab Sculpt & Yoga Stretch for Stability Fitness Ball

Ball Sculpt 1: Single leg Squat Set

The Single leg squat using the Fitness Stability Ball is a great exercise for balance, core leg sculpting and abs too! This is a full set of 1-leg squats from my DVD, Ball Sculpt 1: Nothing But the Ball, you can get the DVD at allinoneworkout.com and amazon.com.

You can do the exercise at home or load it into your iPodand then try it at the gym (with Hand Weightsfor an extra challenge!) The full workout can be purchased at
allinoneworkout.com and amazon.com.




If you like more abdominal exercises for the ball, get Kira's other ball workout: Ab Sculpt & Yoga Stretch for Stability Fitness Ball.

Comments from Rochelle on Pregnancy Fitness

Rochelle, who is 7-months+ pregnant in the Total Body Tone dvd, also did this workout throughout her pregnancy. In this interview, Rochelle talks about her experiences working out and pregnancy fitness.

Got More Bands Preview

Got More Bands: Total Body Sculpt for Resistance Bands #2 is actually 3 band workouts in one! This is a follow-up wokrout for the wildly popular Got Bands? workout dvd.

Kira has proven to design workouts that work! Just check out the results on her websites allinoneworkout.com and fitnessmakeover.com

In Got More Bands, the band is used 3 distinct ways for 3 great total body workouts! Even better, the core is activated throughout every exercise! You get it ALL in this workout!

For more details on the Got More Bands workout, check out the preview below and the Got More Bands DVD Detail Page.

Ab Sculpt for Stability Ball preview

Ab Sculpt for Stability Ball preview.
This workout has the best of ab exercises for stability ball!
Great instruction and variety to get your abs firm and lean in record time!
Full workout available at Amazon.com.