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

Reverse Lunge

The Reverse lunge is a great exercise for the entire leg, as well as the abdominals and your metabolism.   Are you doing it correctly?  Listen to Fit Girl Guide Podcast episode Fit 185 for  more info!

Common mistakes when doing the Reverse Lunge include: 

• lifting of the front leg heel
• using the rear leg too much
• leaning forward 
• poor posture

Key points to focus on for a good Reverse Lunge:

• Keep shoulders back and down for proper posture
• Focus on the front leg, which is your working leg
• Drag your rear leg, don't use it!
• Move slowly
• Keep the heel of the front leg pressed into the floor

Watch the video:

 

Triceps Pressdown Sculpt Your Arms the Right Way!

The Triceps Pressdown video below shows you the right way to do this arm sculpting exercise! Always keep your elbows back and stationary! A little stretch at top is ok, but don't go so far the elbows move. Squeeze your triceps at bottom, error on the slow side! Check out the wrong way to do Triceps Pressdowns in episode Fit 153. Use various handles to change up this exercise. It is by far one of the best triceps shaping exercises you can do!

This video is also featured in episode Fit 184: Pressdowns, Actions, Myths Fit of "Fit Girl: Your Guide to Getting in Shape."


Download the video here: Triceps Pressdown

Glute Stretch with Stability Ball: Increase Low Back Flexibility, Relieve Sciatica.

Training: This is also featured on podcast "Fit Girl: Your Guide to Getting in Shape, episode Fit 183: Glutes, Guts, and Quick Weight Loss.

Check out the video below (and on Youtube.com/GetFitTV) for a great Glute Stretch with Stability Ball to increase Low Back Flexibility and Relieve Sciatica.

A form of this stretch is also used in my DVD workouts, Ball Sculpt 1: Nothing But the Ball  and Ab Sculpt & Yoga Stretch This stretch is much like the pigeon stretch in yoga.  Using the ball enables a great lower back stretch at the same time. Plus, it's fun to do!

Stretching your glutes is important to the overall health of your back, especially the lower back.
If the glutes are over tight, they can affect the lower back, spine and even your upper back. Releasing the glutes with a solid, focused stretch like this one aids in proper alignment of the legs and hips, as well a release on the low back.  It's all tied together! Sometimes we forget that each muscle does have a specific stretch! Be sure to include this one before and/or after your next weight training or cardio session!

Shape Your Arms with Better Biceps Curls!

Better biceps curls video and downloadable Personal training!

Download the Biceps Curl how to video here, right click and save as.. or click to watch.

The video has voice instructions and counting for you to pace yourself correctly! Load it in your iPod or iPhone and take me with you to workout! You might be surprised to find your regular pace could be slower!

During the exercise focus on the key points:

• elbows back 
• shoulders back
• biceps focus
• squeeze biceps 
• control the weight

With these tips you'll have sculpted, shapely biceps in no time!

This video is also featured on "Fit Girl: Your Guide to Getting In Shape" episode

Fit 181: Biceps Video, Love Your Body, Food Cravings 

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

Sports & Ab training: The Turn!

Sports specific exercises need to be done on each side of the body! This is especially true in golf! Do this exercise 2-3 times a week, moving slowly through the range of motion and for about 10-15 repetitions per side with a very light weight (or no weight) to improve your golf, baseball, tennis, volleyball or any other sport that requires the body to turn!

Remember, you must do the same amount in each side to gain the best benefits for sports performance and your body shape!

Lunges done right!

Many people think lunges are bad for their knees or have other reasons to avoid them. In reality, if done correctly, lunges are a great exercise for metabolism boosting, shaping the lower body and burning a bunch of calories!

The main objective is to keep the heel of the working leg (ie-front leg) on the ground and to drive off from that heel. This ensures the knee stays in a safe spot and that you get the large muscles of the glutes (buttocks) to do the work! The abdominal stabilize the movement, making it a total body exercise!

Always check with your trainer or physician before adding an exercise to your program. If you are already using lunges as an exercise, check your form with this video!

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

ClubFit Video Tour

Take a tour of ClubFit! the new personal training center and online gym community to help you get in shape and stay in shape!

Reverse Flye

The Reverse Flye is a great exercise for strengthening the upper back, shoulders and rhomboids. All muscles that become weak from too much office work! Expect to use a light weight to do these correctly! It's all about the squeeze of the shoulder blades and rear shoulder at the top of the movement. Keep it controlled at all times! This is also a "Must Do" exercise for many sports such as golf, tennis, baseball and any sport that uses the shoulders!

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.

Abdominal reverse crunches

Abdominal reverse crunches: Proper form is crucial to tightening the lower ab area. Too many people use their legs when doing this movement. Get more tips to Tighten the Tummy with Episode 84: Saggy Tummy Syndrome of the Fit Girl: Your Guide to Getting in Shape Podcast.

Stability ball crunches

This excerpt is from the DVD workout Ab & Yoga for Stability ball. The stability ball is one of the best tools for sculpting the abdominals! Are you sure you are doing the best technique with the ball for maximum results? Watch and learn! Get more tips to Tighten the Tummy with Episode 84: Saggy Tummy Syndrome of the Fit Girl: Your Guide to Getting in Shape Podcast.

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