posts by :Melanie OMalley 1

Melanie OMalley

About Melanie OMalley

Melanie O’Malley is an engineer, foodie and fitness freak living in Chicago, Illinois. She got interested in fitness in her second year of college to help with stress. Within a year she was hooked on kickboxing, Brazilian JIu Jitsu and running alongside Lake Michigan. She has written about her fitness experiences for her school newspaper, and websites. Melanie also loves to hunt down the best Chicago restaurants after an intense workout.

Don’t Just Sit There: Ball Workouts to Tone Every Inch!


Medicine Ball workout
Medicine Ball workout

For this exercise you should use a ball weighing three to ten pounds. Weighted balls are great way to add intensity to any workout by engaging your abs and working out your torso. While doing all of the following exercises make sure you move quickly with very small breaks in between reps.

Power Cross Chop

Stand with your feet shoulder width apart. Hold your weighted ball to your chest and squeeze your ab muscles. Twist your torso to the right and use your left foot to pivot off of the floor. Simultaneously swing the ball over your right shoulder and quickly chop it down to your left thigh, switching the foot you’re pivoting with. Make sure your form is perfect in each movement to avoid any back pain. Repeat this ten times and  switch to the other side.

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