How to Trim the Waist With a Toning Ball

The abs are an area known for sagging and bulging, and driving people into health food stores and gyms. Your abs -- the obliques, transverse abs and rectus abdominus -- help expel air from your lungs and keep your torso erect. Tossing junk food and ramping up your cardio helps trim fat from your entire body, including your waistline. To define your abs, you need strength training to build lean muscle. Use small, weighted toning balls -- or medicine balls -- as a unique addition to your ab workout.

Instructions

  1. Obliques

    • 1

      Whittle down your "love handles" with oblique-targeting, seated medicine ball trunk rotations. Begin with a light to medium toning ball and sit with your back tall. Extend your legs to the front and bend your knees.

    • 2

      Hold the toning ball with both hands and bring in front of your chest. Tighten your abs and breathe in and out deeply. Keep your back straight and rotate your trunk to the left. Hold the twist for a second, keeping the ball centered, before rotating back to center.

    • 3

      Rotate to the right and repeat, pausing briefly before twisting back to center. Exhale with each rotation and inhale on each pause. Add difficulty by leaning your torso back or leaning with your heels raised. Perform three sets of 10 rotations in each direction.

    Rectus Abdominis

    • 4

      Strive for "six pack" abs and hit the floor for tried-and-true planks -- with a twist. Grab your toning ball and place it on a flat surface. Get into a plank position, with feet out behind you, toes down and legs together and rigid.

    • 5

      Contract your abs and balance your lower body on your toes. Bring your hands together, placing them atop the toning ball and raise your torso.

    • 6

      Keep your body rigid, your head facing down but aligned with your spine, and your torso raised and not sagging. Hold the plank pose for five to 10 seconds, breathing calmly through your mouth. Lower your body and rest for five seconds before rising for another rep. Do eight to 12 reps, or until your middle abs feel tight.

    Transverse Abs

    • 7

      Engage your transverse abs by standing with your left side facing a wall. Position your body 3 to 5 feet out from the wall, with your feet pointing forward. Widen your stance, placing your feet shoulder-width distance. Bend your knees slightly and maintain a straight back.

    • 8

      Hold the toning ball in front of your waist, with elbows bent. Contract your abs and rotate your upper body to the left. Raise your arms to chest level as you rotate and toss the ball toward the wall.

    • 9

      Wait to catch the ball before rotating in the opposite direction. Keep from moving your hips as you rotate. Rotate back to center and then repeat steps one through three eight to 12 times or until you feel tightness along the waistline. Pause for 30 seconds and do an additional set of eight to 12 reps.