Your Ultimate Tightening Tool

Works: Abs, Inner Thighs

1. Lie on the mat with your arms and legs straight, palms down, and lower back flat, holding a stability ball between your ankles. 
2. Brace your abs and raise the ball until you rlegs are almost perpendicular to the floor, keeping a slight angle for tension. 
3. Lower the ball until it’s about six inches off the floor. 
4. Perform two sets of 25 reps. 

Tip: Stop the leg raise just before you no longer feel resistance at the top, to maintain maximum tension throughout the move. 

Works: Core, Glutes, Hamstrings

1. Lie on your back with your hands flat on the mat and your heels on top of a stability ball, legs straight.
2. Bridge your pelvis up, pulling your lower and mid back off the floor. Create a straight line, with your core engaged from your heels to your shoulder blades. Then draw your heels inward toward your glutes while maintaining control. 
3. Return to elevated bridge. Repeat for two sets of 25 reps. 

Tip: Make sure to use the full range of motion: Brace abs, and after drawing your heels inward, extend your legs all the way out to an elevated bridge. 

Works: Chest, Core, Abs

1. Holding dumbbells, like back on a stability ball, upper glutes to shoulder blades touching the ball. 
2. Lift the dumbbells above your chest, palms facing each other. 
3. Keeping your torso and head in line, slowly lower dumbbells out to your sides and down to shoulder level. 
4. Return to start, with arms above chest. Do three descending sets of 16, 12, and 10 reps, increasing the weight each set. 

Works: Shoulders, Core

1. Sit on an exercise ball with your feet on the floor, shoulder-width apart. Hold dumbbells with your elbows bent 90 degrees and palms forward. 
2. Perform a shoulder press, then return to start. Twist torso to the left until your right elbow is over your right knee. 
3. Return to start, perform another shoulder press, then twist to the right. Perform two descending sets of 16 and 12 reps, increasing the weight each set. 

Tip: To fire up as many abdominal fibers as possible, exhale during the twist. 

Works: Core, Lower Abs

1. Assume a plank position on a stability ball, arms bent, applying inward pressure through your hands. 
2. Keep your back flat, drive your right knee toward the ball, then return your foot to the start. Repeat with your left knee. Do two sets of 30 reps. 

Tip: Keep knees as close to the floor as you can. This will engage your lower abs (instead of your hips) to the max. 

Works: Shoulders, Core, Quads, Hamstrings

1. Hold dumbbells at your sides, palms facing inward. Put your left foot forward and place your right toe on a stability ball directly behind you, knee bent 90 degrees. 
2. Perform a rear lunge, pushing the ball backward until your shin touches it. Simultaneously raise dumbbells to chin level.
3. Return to the start position. Perform two sets at 15 reps on each leg. 

Works: Biceps, Core

1. Sit on a ball with your feet hip-width apart. Hold dumbbells at your sides with arms extended and palsm forward. 
2. Extend your left leg forward under control to maintain balance.
3. Perform 10 bicep curls with leg extended and while keeping your core engaged, then switch legs. 
4. Perform two sets of 20 reps. 

Tip: Stability ball workouts can recruit up to 38 percent more muscle fibers than floor- and bench-based basics. 

Works: Chest, Core, Abs

1. Get in plank position with the tops of your feet and ankles resting on a stability ball. Lower into a pushup. 
2. Return to plank position and immediately drag ball toward your chest. 
3. Slowly straighten your legs and return to start, then immediately begin next pushup. Do two seets of 20 reps.