The lunch hour is a time for some people to visit the local buffet and overdose and high-fat foods. If you are trying to lose weight and tone up, incorporate core ball exercises into your lunch break. Make the best of this time by working as much of your body as possible.
Squat and Reach
The squat and reach works your glutes, thighs and abs simultaneously and it is done from a standing position with your feet shoulder-width apart. Hold the ball straight in front of your chest, bend your knees to lower your body and twist your torso to your right side. After holding for a full second, slowly rotate to your left side and hold again. Come back to center, rise up and repeat.
For an intense variation, hold the ball straight overhead, lower yourself into a squat and jump in the air as high as possible. To do this, you will have to change into sneakers or take your shoes off completely.
Seated Cross Crunches
Seated cross crunches work your abs and hip flexors. To do these, sit up straight on the ball with your hands on the sides of your head and feet flat on the floor. Steadily lift your left foot off the floor as you move your right elbow and left knee toward each other in a twisting motion. Slowly reverse the movement and repeat with your opposite side. Alternate back and forth in a steady motion.
Hand Walks
Hand walks work your abs, shoulders and lower back muscles which are known as the erector spinae. To do these, lie face-down on the ball and place your hands on the floor. Slowly walk your hands forward one at a time until your lower shins or toes are on top of the ball. Your hips should be lifted at this point and you should have a straight line from your shoulders to your heels. Carefully walk yourself back to the starting point and repeat. For a variation, perform a push-up when you walk your hands out. This will work the pectorals, shoulders and triceps, which are on the back of the upper arms.
Nose to Knee Crunch
Nose to knee crunches work the abs and shoulders and they are done in an angled position. After placing your hands shoulder-width apart on the ball, walk your feet behind you and place them together. Steadily lift your right leg and move your knee up to your chest. Squeeze your abs for a second, extend your leg back out and repeat with your other leg. Alternate back and forth in a slow and steady motion.
Shoulder Bridge
Shoulder bridges target the glutes, hamstrings and lower back and they are done from a face-up position. Lie on your back with your lower back legs propped up on the ball and your arms at your sides. Steadily push down to lift your hips in the air until you form a straight line from your heels to your shoulders. Hold for a full second, lower yourself down and repeat. To increase the intensity, alternate lifting each leg in the air for a full second before lowering your hips back down.
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