20 Minute Workout – Medicine Ball Core and LegTrimmer

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There is absolutely no way to target fat cells in any area of the body, science has proven that time and timeagain. What you can do is work on burning fat across the body while toning and tightening areas of thebody that many feel subconscious about.

There are many ways to target the core and lower body, but fewer are more effective or more fun thanusing an exercise ball. These four movements can be done in as little as 20 minutes a day and will showresults in only a handful of weeks.

Ball Assisted Bridge + Leg Lift

This crazy move is actually a total body fat burner with a focus on the legs and core. Stretching out overthe ball lengthens the core which both stretches and engages it and the added elevation puts more stresson the arms to engage the biceps, triceps, and shoulders.

Lifting the leg up engages the core, hip flexors, and quadriceps for a lower body burn.

1. Start by sitting toward the front of the ball.

2. Slowly lower yourself back and stabilize your body on your palms with your fingertips pointed

toward the ball.

3. With one foot flat on the ground lift the other into the air with the knee still bent.

4. Slowly extend the leg upward as far as it can go comfortably, then return to the starting position.

5. Do this 20 times on each leg for 3 sets and you will wonder why you need the other exercises.

Ball Assisted Bicycle

The bicycle is a killer exercise the way it is and when you include the addition of the ball it becomes downright sadistic. Placing the ball between your legs engages your core and your entire lower body before youeven start the movement.

1. Start by laying on your back with the exercise ball squeezed firmly between your knees.

2. Place your fingertips behind you ears and point your elbows toward your knees.

3. Crunch and twist touching your right elbow to your left knee, return to start, then do the same withyour left elbow to your right knee.

4. Do this 20 times on each side for 3 sets – perform the movement rather rapidly, but without losingform.

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Ball Pass

The ball pass is a butt and thigh blaster from another world. It burns through the core before engaging thelower body and then ripping right back up through the core. This one is a guaranteed tummy tightener.

1. Start by laying on your back holding the ball above your body at chest level.

2. Lift your legs into the air while simultaneously crunching up toward your legs.

3. Pass the ball to your legs between your calves and lower your legs back toward the ground as faras you can go without touching the ball to the ground.

4. Lift your legs back up and pass the ball back to your hands before returning to the starting position.

5. Do this in 3 sets of 15 reps a piece and you will hate me now, but thank me later.

Leg Raise

This is an awesome body weight exercise for buns of steel which is only made better by the addition of anexercise ball. This is a great way to end your workout by giving your abs a little rest and giving your bum apick-me-up for the day.

1. Start by laying on your stomach over the ball supporting your body weight with your hands and feet.

2. Transfer your body weight to your arms and slowly lift your right leg up as high as it will go usingyour glutes.

3. Your toes should be pointed strait out behind you.

4. Bring your leg back, bending your knee and touching it to the ball, before repeating another rep.

5. Do this for three sets of 20 repetitions on each leg for tight and tones hamstrings and glutes.

It doesn’t matter how long or short a workout is if you don’t start it. This is an awesome workout forsomeone who is short on time or looking to break into a workout routine. If you do these four exercises theright way 4-5 times a week I personally guarantee that you will notice a difference in the way your jeans fitin just a few weeks.

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