10-Minute Trim & Tone with Ball and Bands!
Why are a stability ball and bands so helpful?
- The ball really help you focus on toning the abs, as it makes you work a little harder due to how the ball requires your core to stabilize the body! Whether you are doing a core exercise such as a sit up, or a leg lift that targets the leg muscles, your core is always being worked, even when you are working other areas, too!
- The bands are super helpful when it comes to toning your arms, as you can move them in any direction you want, and make the resistance level difficult or easy by adjusting where you hold the band. This gives you more options of how you tone your arms, with no impact to your body!
The beauty of a ball and bands is that you can use it almost anywhere, every movement you do always offers a stretching component, and - it works! I have been using this combo for years, and with a little patience when you first begin, and then a little dedication to keeping with it, you WILL see the results! So get ready to tone, trim, form, sculpt and shape your entire body with my 10-Minute Trim and Tone Workout!
Welcome to your 10 minutes balls and bands workout. With the use of a fitness ball and my resistance bands, you are gonna get a total body workout. Okay, let's first start with the ball. My favorite way to tone and tighten up the abs is with the fitness ball. All you have to do is get your situated back, low spine on the ball, lift hold, and slowly go back down. You're using that 100% of abdominal strength. That's the goal here. Really feel it right here. That's it. Take your time this way. You're using your abdominals and you're not using momentum. It's a little harder in balancing with the ball, but you can do it. Yes you can. We got two more. I can feel it. Last one. And let's add a little bit of a chop to the side. And lift up to the other side and twist.
There you have it. We're now working those oblique muscles, the sides of the waistline to trim and slim the waist. That's it. Come up and twist and release. Twist. We got two more. Last one. Okay. And slowly sit up and now round your back and do hip circles. This is really good for your hips, for your buttocks to stretch and tone. That's it. Circle and the other way. Keeping those hips healthy and tighten up those abs while you're doing this. Okay, now holding up nice and strong. Lift one leg all the way up. Balance. Balance. Come on, you got this. Pull your abs up and in and release. Okay. The other leg, it works. Those thighs. Hold it. Balance. Contract your abs. Engage your abs. You got it. You got it. Beautiful. I'm proud of you. Now we're gonna do a little waist twist. First of all, I want you to lunge out to the side and reach all the way over and to the other side.
That's it really reach, stretch, and tone. Beautiful. All feels so good. Really sitting up nice and tall. The ball helps with your better posture to sit upright. Last one, stretch it out. And now turn to the side. And let's perform a yoga mo move. This is called the warrior. Hold that stretch. Hold it. This also helps in assisting you to really strengthen your thighs, keeping you in the right posture. Good body alignment. Good form. Okay. And now we switch sides. Go to the other side. Lean a little forward and stretch it out. Beautiful. Stretch each sides of the waistline. You're getting a great stretch too. This is a real full body reach for your side body. So good for your spine. Your spine. That's your lifeline. Keep it healthy, keep it strong. Great. Last one we hold, hold, hold, hold. Stretch. Lift your chest.
You're doing it. Great. And release. Now it's time to do the warrior on this side. Can you sit up nice and tall in the posture and reach your arm straight out? That's a beautiful yoga move with the ball. It helps assist you to be in the right position. Good technique, good alignment. Hold, hold, hold. Beautiful. Now it's time to stand up and grab one of your resistance at whatever you like. This is easy, medium, challenging. I'm gonna start with my little lightweight one. And the first thing is to work on the back of your arms. And at the same time, you're still balancing. Do you notice you're balancing on one foot? This is very important. Good. You can make it a little easier if you want to just hold it right like this. That's it. But push your heel of your hand into the ball.
That initiates movement of stretching. Feeling good. Also holding it like this really contracts your abs better. Can you feel it? Push the heel to hand in. Yes. Good balance helps your strength in your abdominals. We got one more. Hold it up there now baby pulses. Good for the back of those arms. Come on. Tone and trim. Firm and sculpt and shape those beautiful arms. You got it? Good. Okay. Switch sides. Lean into it so you get a little stretch too. And then lift your elbow up, stretch it back and release. This is targeting the back of those arms. That's it. No more under arm flab. No more underarm sag. We'll firm it up you guys. Okay. And then think about your hands. Push the heel of your hand into that ball. Can you feel it? It helps you with balance and it also helps firm up those ab muscles.
Great. We're working the whole core and the back of your arms. Two more. One more. Beautiful. Okay. Sit down on the ball. Sit up nice and tall. Let's now begin in your upper back exercise. This is like a beautiful lap. Pull down working the upper back muscles to improve your posture. Pull down. That's it. Pull. Working that bra. Overhang. You know where I'm talking about. That's what we're targeting right now. Pull. Beautiful. Two more. Great. Last one. Hold it up there. Hold it. And let's turn to the side and twist. Good pull. So you're working your chest as well as your waistline Here. Great. Two more. You can do it. Last one. Good. Now straddle your legs. Lean slightly forward and use this for a good stretch. And pull back. That's it. Can you feel it in your hamstrings? Oh, it's so great cuz it helps you with posture.
Good. And release. Let's go to the other side. Hook your wrist, and then pull it back. Good. So right now you should feel in the hamstrings, your inner thighs, and also your upper back by the row. Good. Pull and feel the stretch. Lean into it. Oh, feels so good. I love it. Okay. And come on down on the ball, please bring it over in front of you now. And place your band right on the ground. We're now going to take it into a different level, a more plank position and elbows come down and roll back up. Okay. Can you feel this in your rectus abdominals as well as in your bottom. So this is such a good exercise. Just roll it out. Can you hold it there? Can you hold it? Okay. Now let's take it to the next level.
You can do a plank and just hold it right there. Straighten out your legs and just press into the ball. Hold it. Tighten up those abs. Only if you can bend your knees if you want on the ground and release. Great. Okay, come on down and bring the ball with you. We're now gonna work a little more targeted for the lower tummy. Placing the ball right there between the thighs and legs. And now we're gonna go all the way halfway down and come back up. Can you try that? Just give it a try. You can relax your neck. Keep it down. Just hold that tummy in. Press a small the back against the floor. One more. Go down, tighten up the tummy. Tight, tight, tight. Press the small on the back against the floor and come back up. Beautiful. And just hold the stretch.
Good. And now slowly reach all the way up. Press up Good. Lift and lower. Lift and lower. We got two more. Last one. Beautiful. And now place the ball right behind you. You're gonna do some lips of the pelvic area all the way up. Tighten up that tushy. Look right from behind and back down. Good. For those of you that are just starting out, you could try your feet right here and lift and lower. It's a pelvic tilt up to a bridge. This is now working the entire back of your thighs and your abs. Tone and tighten. Beautiful and slowly come up. And now grab the band. We're gonna do some great stretching. I love to do the stretching. All you do is hook it right at the ball of the foot. Hold it up both sides, and then come up and stretch. Hold it and stretch.
Good. Can you feel it? The hamstring stretch. Oh, my favorite. Stretch. Stretch, stretch. That's it. Great. Loosen it up. And let's do some leg circles. Great for your thighs. Great for long, lean, sexy legs. Good. Last one. And release. Okay. Switch sides. And let's do a nice stretch first and pull yourself up. If you can stretch your leg out in front of you. That's it. Beautiful. Hold it. Oh, feels so good to stretch. I could do a little more. Oh, it's my favorite stretch of all. Feel so good. And release. And now some lake circles to tone. And firm up those legs. Beautiful legs. That's it. Lean and strong and toned and tightened. And flexible too. And both legs come up. That's it. Hold it up there. And now slowly rock up and hold. Hold, hold. Hold to V. Come on. You can do it. Pilates. That's it. Beautiful. And now slowly relax. Sitting up nice and tall, bringing your legs and arms to the side and to the other side. Oh, feel so great. Hope you enjoyed a wonderful way to use your bands as well as the ball stain, toned and firm and stretch and flexible. Feels so good. The whole body, total body workout. Inhale and exhale. Congratulations. You did it. Yay.