Fast Body Sculpting Workouts

Getting in a workout doesn't have to mean taking hours out of your day. In fact, you can work towards toning and strengthening your body in only a few minutes every day.

For best results of course you'll need to devote some time to your fitness routine, however, even a ten minute workout can make a difference over time. The trick of course is to be consistent and to stick with it.

Sometimes toning up can be as simple as adding a few extra quick sculpting techniques to your gym routine. Below are some great ones to try.

Using a large workout ball can help target the areas you most want to tone quickly and efficiently. As such investing in one of these oversized balls is a good idea. These balls make it easy to hit your abs, butt, legs and arms without missing a beat.

You can also frequently find these balls at your local gym. If you are already there for a quick cardio fix, then take ten extra minutes to test these moves out on the ball. You will certainly notice a difference if you keep at it.

1. Arm Curls: For a good sculpting workout that can last as little as ten minutes, begin by doing seated curls on the ball. Simply sit on the ball with legs and feet hip width apart. Next, with arms at the sides grab some free weights. Bring weights slowly up towards your shoulders and repeat. Try doing three sets of ten or twelve reps.

For added effect you can put your feet slightly closer together and use heavier weights. Alternatively, lower the weights but keep the same reps if you feel you are in danger of hurting yourself.

2. Crunches on the Ball: Doing stationary crunches while on the ball is an excellent way to work your core. Begin by lowering yourself on to the ball with your lower back touching the ball. Feet and knees should rest comfortably shoulder width apart.

Next, put your arms behind your neck for support and crunch up using your core muscles. Arms and hands should be used only to gently support your neck. Use a good amount of control so as not to move the ball. Try three sets of ten or twelve crunches to begin with and work your way up to fifteen.

In order to intensify this workout you can always move your legs upwards and balance your feet against a wall. If the original workout is too intense you can instead move your lower back a bit lower on the ball. This should make it slightly easier.

3. Overhead Extension Squats: In order to work your butt and thighs, try these amazing squats. First begin by holding the ball in front of yourself. Drop down now into a squat position as if you were sitting down on a chair. As you do this begin raising the ball over your head. Repeat for ten reps and three sets.

To make this tougher you can always try staying in the squat position while lifting and lower the ball over your head for the ten reps. For a lighter workout hold the ball stead while doing your squats.

4. Arm Press: Begin by lying with your upper back and neck positioned on the ball. Get some weights in each hand and begin to bend arms so that your elbows are parallel with your shoulders and the weights are facing upwards at a ninety degree angle from your elbows. Next begin to press the weights slowly upwards towards the ceiling. Do this for 3 sets of 10 or 12 reps.

To slow things down you can widen your legs in order to give yourself more support. Alternatively, if you want to pump things up a bit, try doing single arm presses in between your sets.

These toning techniques have been proven effective and will certainly help tone and tighten all the usual problem areas. Adding these moves to your regular routine will dramatically improve overall physique so long as you take the time to do them at least two times a week.

These moves, on top of a regular fitness routine and a healthy diet, can get your ready for swimsuit season. Adding just ten minutes to your routine can make a world of difference. Just an extra ten minutes a few times a week can mean the difference between fab and flab.

Dale Miller is a health, sports, fitness and nutrition enthusiast.  He operates http://centurysupplements.com/ and writes a blog at http://centurysupplements.com/blog/

Article Source: http://EzineArticles.com/?expert=Dale_M_Miller

The Best Core Workouts

The Medicine Ball is one of the oldest fitness tools in the history of strength and conditioning. Dates all the way back to Hippocrates' time in Greece. It's used by Athletes and top-notch Sports and Conditioning programs. It works. It's challenging. It's incredibly diverse, It'll lengthen, strengthen and sculpt you from head to toe.

I'm not one to waste time when I think I've found something good... so lets dive in and get started with a quick introductory style workout! Perfect for beginners yet easily modifiable for more advanced individuals and athletes alike.

What you'll need: How Much Should it Weigh?

1) Medicine Ball (beginners try a 3lb-5lb medicine ball)

-Athletes/Advanced try a 5lb-10lb medicine ball

The great thing about this workout is it can really be done anywhere. It's great to know for a day you can't make it to the gym. Med Balls can be taken to the office, the garage, and even your bedroom. It's a very useful piece of equipment.

The other thing these circuit style medicine ball workouts do is increase both your cardiovascular and muscular endurance.

The Workout

Do 1 Set (certain number of repetitions) of 20 repetitions in each exercise. Move in order straight down the list beginning with 1. Try 1-5 rounds depending on endurance.

1) Circles: Standing up nice and tall, with chest up and shoulders back, feet just outside the your frame. Arms stiff, hands by below your waist holding the med ball Begin to make a big circle moving clockwise for 10, then counter-clockwise for another 10. That's one set.

2) Med Ball Chops

Same place as before except bring your feet out about 5 inches wider than your shoulders. Think of chopping wood. Bring the ball over your left shoulder, slightly and naturally allowing your elbows to bend.Bring the ball down diagonally across your chest and over your right leg, slightly bending. In one swift motion now bring the ball back over the left shoulder and repeat 20x. Then begin on the right shoulder.

3) Med Ball Swing Squat

Feet Remaining in the same position, lower into a squat keeping arms stiff with hands and ball below waist. Bring the ball to or as close as you can to the floor. As you come back up from the squat, simultaneously swing the ball up to the level of your shoulders, let go of the ball so that it goes straight up lightly in front of you about 5-12 inches. Your arms and legs should be straight at the same time. All in one smooth motion, catch the ball lower your arms and self back down, into the squat. Tap the floor with ball and start repetition #2.

Repeat 2-5 times or incorporate into a free weight session for added variety and volume to your workout routine.

Check back in for level 2 of the Med Ball Core Strengthening Series.

Another great way to utilize this workout is do on a day you would mormally do your abs or shoulders because it really does hit a lot of muscles from front to back and head to toe. It's lengthens out your rectus abdominus ("6pack") and it tightens up those back and oblique muscles to help whittle down your waistline. It also works the lower back to stabilize the spine, and it works your glutes and quads for an overall leg workout as well. It's a secret weapon that you now have in your arsenal. Use it wisely and reap the rewards.

Article Source: http://EzineArticles.com/?expert=Debra_D.