In today's world of fitness there are many tools to enhance core and resistance training. Unfortunately, no one seems to agree on what to call them. Toning balls generally refer to small, palm-sized medicine balls. Sometimes, these are called weighted balls or fit balls. A toning ball might as well refer to a normal sized med ball. Whatever you call them, toning balls are free weights and are used for strengthening your muscles.
V-sit with a Twist
The V-sit with a twist is a core exercise using a toning ball. The V-sit engages your abdominal muscles and the muscles of your lower back to stabilize your spine, and the oblique muscles of your waist to twist your torso while holding the toning ball. To perform this exercise, sit up straight on the floor with your knees bent and your feet flat on the floor. Slide your feet forward so your knees are at an angle slightly larger than 90 degrees. Hold a toning ball in front of your chest with your arms straight. Then, lean back 45 degrees and tighten your abs. This is the starting position. Rotate first in one direction and then the other to work your obliques. Sit up more if this is too challenging for you, or lean back to increase the difficulty.
Single-leg Balance Toss with Ball
The single-leg balance toss is a lower body exercise utilizing a toning ball. This exercise is best done with a partner to catch the ball and throw it back. Since the single-leg balance toss exercise is done standing on one leg, be sure to do an equal number of tosses per leg. To begin this exercise, stand on your right leg and hold a medicine ball in front of you with your arms straight and relaxed against your body. Then, toss the ball by lifting your arms up and forward. Catch the ball when your partner throws it back. At no point should your left foot touch the floor. You can vary the distance between yourself and your partner to make the exercise easier or more difficult.
Single-arm Medicine Ball Push-up
The single-arm medicine ball push-up is an upper body exercise. The muscle groups targeted include the chest, shoulders, abs and arms. To perform this exercise, place your hands on the floor at shoulder-width apart with a toning ball under one palm. Straighten your arms and step your feet back. Position your body so your feet, head and everything in between form a straight line. Then, bend your elbows and lower your body without rotating your shoulders or hips. Press your arms straight and raise your body back to the starting position. Complete half a set and then roll the ball under your other palm.
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