Odds are, your gym is littered with fitness tools like BOSUs, kettlebells and pilates rings, but if you’re not using them, you’re missing out big-time—and you may even be wasting time during your sweat sessions by not getting the results you crave. Case in point: A pilates ring is proven to help increase the tush-toning power of a standard squat by a whopping 50 per-cent! Ready to upgrade your workout? Use this easy-to-follow gizmo guide from SELF, which gives you the 411 on your soon-to-be favorite gear, plus fun, effective moves to tone and tighten all over. Give them a go today—do them three times a week and we guarantee they’ll help make you slim!
STABILITY BALL
Crunches are up to 38 percent more effective on this inflatable orb, which comes in three sizes (55, 65 and 75 centimeters). For the right fit, your thighs should be parallel to the floor when seated. For proven gut shrinking, try the rollout, says Michele Olson, Ph.D., professor of exercise science at Auburn Montgomery University. This stomach slimmer was rated most effective at firing ab muscles compared with six other ball moves, according to a study in the Journal of Orthopaedic & Sports Physical Therapy.
The rollout
STABILITY BALL
Crunches are up to 38 percent more effective on this inflatable orb, which comes in three sizes (55, 65 and 75 centimeters). For the right fit, your thighs should be parallel to the floor when seated. For proven gut shrinking, try the rollout, says Michele Olson, Ph.D., professor of exercise science at Auburn Montgomery University. This stomach slimmer was rated most effective at firing ab muscles compared with six other ball moves, according to a study in the Journal of Orthopaedic & Sports Physical Therapy.
The rollout
works abs, arms, back
Kneel on the floor behind the ball. Place your forearms on top of the ball, hands clasped, to start. Contract your abs and roll the ball forward as far as possible without bending your back or hunching shoulders (as shown). Hold for 2 counts, then return to start for 1 rep. Do 2 sets of 15 reps.
MEDICINE BALL
A soft, weighted medicine ball is as versatile as dumbbells but easier to hang on to, especially during dynamic moves that require twisting, swinging or throwing. (Ever try hurling a dumbbell? Please don’t!) The balls range in size from 2 to 30 pounds. Start with a 4-pounder; if you can fly through 12 reps unfazed, increase by 2-pound increments until you feel fatigued by the final rep, says Paul Katami, a trainer in Hollywood, California. To sculpt jiggle-free arms while taming your tummy, try the power-packed suitcase crunch.
Suitcase crunch
Kneel on the floor behind the ball. Place your forearms on top of the ball, hands clasped, to start. Contract your abs and roll the ball forward as far as possible without bending your back or hunching shoulders (as shown). Hold for 2 counts, then return to start for 1 rep. Do 2 sets of 15 reps.
MEDICINE BALL
A soft, weighted medicine ball is as versatile as dumbbells but easier to hang on to, especially during dynamic moves that require twisting, swinging or throwing. (Ever try hurling a dumbbell? Please don’t!) The balls range in size from 2 to 30 pounds. Start with a 4-pounder; if you can fly through 12 reps unfazed, increase by 2-pound increments until you feel fatigued by the final rep, says Paul Katami, a trainer in Hollywood, California. To sculpt jiggle-free arms while taming your tummy, try the power-packed suitcase crunch.
Suitcase crunch
works abs, shoulders, butt
Lie faceup with your legs straight, arms extended behind your head; hold the ball with both hands above the floor. Bring your left knee toward your chest as you lift your upper back off the floor and bring the ball to your left foot (as shown). Return to start. Repeat on the opposite side for 1 rep. Do 2 sets of 12 reps.
KETTLEBELL
Quick physics: Because all of a kettlebell’s weight (5 to 100-plus pounds) is in the cast-iron ball, not the handle, momen-tum is on your side during swinging moves, so you can likely hoist twice your typical heft. The quirky shape (teapot sans spout) also creates a long lever, providing unique resistance during static strength moves. The gunslinger capitalizes on that leverage, leaving your biceps no choice but to get buff!
Lie faceup with your legs straight, arms extended behind your head; hold the ball with both hands above the floor. Bring your left knee toward your chest as you lift your upper back off the floor and bring the ball to your left foot (as shown). Return to start. Repeat on the opposite side for 1 rep. Do 2 sets of 12 reps.
KETTLEBELL
Quick physics: Because all of a kettlebell’s weight (5 to 100-plus pounds) is in the cast-iron ball, not the handle, momen-tum is on your side during swinging moves, so you can likely hoist twice your typical heft. The quirky shape (teapot sans spout) also creates a long lever, providing unique resistance during static strength moves. The gunslinger capitalizes on that leverage, leaving your biceps no choice but to get buff!
Gunslinger
works biceps
Stand with your feet hip-width apart. Hold the kettlebell in your right hand at your side. Keeping your elbow at your side, curl the bell toward your right shoulder until the bottom of the bell is pointed forward like a pistol (as shown). Lower to start. Do 12 reps. Repeat on opposite side.
BOSU
If you cut a stability ball in half and slapped a plastic base on it, you’d get the BOSU. Think of this balance trainer as a surfboard for landlubbers: Staying steady while standing on it activates your abs. Most people stand on the squishy side, but for an even more effective balance challenge, flip the BOSU over (it does mean “both sides up”), says Rich Barretta, who owns a private training studio in New York City. Now you’re working to steady yourself and the BOSU, so during our tush-tightening, saddlebag-busting side kick, your abs are working, too!
Side kick
Stand with your feet hip-width apart. Hold the kettlebell in your right hand at your side. Keeping your elbow at your side, curl the bell toward your right shoulder until the bottom of the bell is pointed forward like a pistol (as shown). Lower to start. Do 12 reps. Repeat on opposite side.
BOSU
If you cut a stability ball in half and slapped a plastic base on it, you’d get the BOSU. Think of this balance trainer as a surfboard for landlubbers: Staying steady while standing on it activates your abs. Most people stand on the squishy side, but for an even more effective balance challenge, flip the BOSU over (it does mean “both sides up”), says Rich Barretta, who owns a private training studio in New York City. Now you’re working to steady yourself and the BOSU, so during our tush-tightening, saddlebag-busting side kick, your abs are working, too!
Side kick
works abs, hips, butt
Stand with your right foot centered on the flat side of the BOSU; step your left foot back and to the right on floor, arms out to the sides at shoulder height. Balance on the BOSU, swinging your left foot out to the side at hip level (as shown). Return to start. Do 10 reps. Switch sides; repeat.
BODY BAR
Unlike a barbell, the weight on a body bar is evenly distributed along its 4-foot length, keeping you balanced. (Imagine you’re a tightrope walker.) The bars are covered in rubber for a comfy grip and range in size from 4 to 36 pounds. Start with an intermediate-level 12-pound bar and go heavier or lighter from there, suggests Lashaun Dale, national creative manager for Equinox Fitness Clubs. Grip the bar during our pullover bridge to fight arm flab and keep your body in proper alignment.
Pullover bridge
Stand with your right foot centered on the flat side of the BOSU; step your left foot back and to the right on floor, arms out to the sides at shoulder height. Balance on the BOSU, swinging your left foot out to the side at hip level (as shown). Return to start. Do 10 reps. Switch sides; repeat.
BODY BAR
Unlike a barbell, the weight on a body bar is evenly distributed along its 4-foot length, keeping you balanced. (Imagine you’re a tightrope walker.) The bars are covered in rubber for a comfy grip and range in size from 4 to 36 pounds. Start with an intermediate-level 12-pound bar and go heavier or lighter from there, suggests Lashaun Dale, national creative manager for Equinox Fitness Clubs. Grip the bar during our pullover bridge to fight arm flab and keep your body in proper alignment.
Pullover bridge
works butt, arms, abs, thighs
Lie faceup with knees bent, feet flat, hips lifted; hold bar at waist with both hands to start. Lower hips to floor as you ex-tend right leg, bend elbows and reach bar behind head (as shown). Return to start. Repeat on opposite side for 1 rep. Do 20 reps.
STEP
This is no ’80s flashback—the deck popular in high-impact aerobics classes is also a universal toning tool. Add risers to customize the height on this use-anywhere weight bench, Dale says. Do the decline squat to downsize your butt and thighs while going easy on knees. Standing downhill helps perfect your form: You can sink deep into the squat without bringing knees too far over ankles.
Decline squat
Lie faceup with knees bent, feet flat, hips lifted; hold bar at waist with both hands to start. Lower hips to floor as you ex-tend right leg, bend elbows and reach bar behind head (as shown). Return to start. Repeat on opposite side for 1 rep. Do 20 reps.
STEP
This is no ’80s flashback—the deck popular in high-impact aerobics classes is also a universal toning tool. Add risers to customize the height on this use-anywhere weight bench, Dale says. Do the decline squat to downsize your butt and thighs while going easy on knees. Standing downhill helps perfect your form: You can sink deep into the squat without bringing knees too far over ankles.
Decline squat
works abs, butt, thighs
Put three risers under one side of the deck. Stand facing downhill, arms extended at shoulder height. Squat, then move your right heel down the step, toes up (as shown). Stand, extending your right leg forward at hip height, bringing your arms behind you. Return to start. Repeat on the opposite side for 1 rep. Do 2 sets of 12 reps.
FOAM ROLLLER
Foam tubes come in 12-inch and 3-foot sizes and are generally used for rolling out tight, achy muscles, especially in the quads, hamstrings and calves. The fancy name for the technique is self-myofascial release—it’s basically a sports massage minus the masseuse. During the treasure chest, the roller also has your back: Lying on it releases tension in the muscles around your spine and forces you to balance, for firmer abs, says trainer DeAnna Bellamy, a corrective exercise specialist and owner of Body Revolution in Chicago.
Treasure chest
Put three risers under one side of the deck. Stand facing downhill, arms extended at shoulder height. Squat, then move your right heel down the step, toes up (as shown). Stand, extending your right leg forward at hip height, bringing your arms behind you. Return to start. Repeat on the opposite side for 1 rep. Do 2 sets of 12 reps.
FOAM ROLLLER
Foam tubes come in 12-inch and 3-foot sizes and are generally used for rolling out tight, achy muscles, especially in the quads, hamstrings and calves. The fancy name for the technique is self-myofascial release—it’s basically a sports massage minus the masseuse. During the treasure chest, the roller also has your back: Lying on it releases tension in the muscles around your spine and forces you to balance, for firmer abs, says trainer DeAnna Bellamy, a corrective exercise specialist and owner of Body Revolution in Chicago.
Treasure chest
works chest, shoulders, triceps, back, abs, hips
Lie faceup on the roller with your head supported, knees bent and feet flat. Hold a 5-pound dumbbell in each hand, arms bent 90 degrees. Contract your abs to stabilize and extend your arms up (as shown). Return to start. Do 2 sets of 15 reps.
YOGA BLOCK
Not-so-flexible yogis lean on these foam blocks to maintain proper alignment during poses or sit on them for bonus back support. In the serving tray, the tone-up toy hangs in the balance, and keeping it stable helps to shrink your stomach as you lean your legs, says Kristin McGee, a yoga and pilates instructor in New York City.
Serving tray
Lie faceup on the roller with your head supported, knees bent and feet flat. Hold a 5-pound dumbbell in each hand, arms bent 90 degrees. Contract your abs to stabilize and extend your arms up (as shown). Return to start. Do 2 sets of 15 reps.
YOGA BLOCK
Not-so-flexible yogis lean on these foam blocks to maintain proper alignment during poses or sit on them for bonus back support. In the serving tray, the tone-up toy hangs in the balance, and keeping it stable helps to shrink your stomach as you lean your legs, says Kristin McGee, a yoga and pilates instructor in New York City.
Serving tray
works abs, butt, thighs
Lie faceup with your legs extended on the floor, arms at your sides. Bend your right leg toward your chest, toes turned out, and place the block on top of your foot to start (as shown). Balance the block on your foot as you extend your leg straight up. Return to start. Do 12 reps. Switch sides; repeat.
PILATES RING
Pilates devotees believe in the magic circle—a 13-inch soft rubber ring with comfort grips that adds resistance to basic body-weight exercises. Step into the ring and you’ll increase the tush-toning power of a standard squat by 50 percent, accord-ing to a study from The Journal of Applied Research.
Ring squat
Lie faceup with your legs extended on the floor, arms at your sides. Bend your right leg toward your chest, toes turned out, and place the block on top of your foot to start (as shown). Balance the block on your foot as you extend your leg straight up. Return to start. Do 12 reps. Switch sides; repeat.
PILATES RING
Pilates devotees believe in the magic circle—a 13-inch soft rubber ring with comfort grips that adds resistance to basic body-weight exercises. Step into the ring and you’ll increase the tush-toning power of a standard squat by 50 percent, accord-ing to a study from The Journal of Applied Research.
Ring squat
works butt, hips, thighs
Stand with the ring around your thighs, feet hip-width apart. Press out into the ring as you squat (as shown) until your thighs are almost parallel to floor. Return to start. Do 3 sets of 8 reps.
TRAMPOLINE
Hopping on a mini-trampoline, also known as an urban rebounder, is 68 percent more effective than running on a treadmill at a similar heart rate and oxygen intake, a NASA study finds. You can jump off the jiggle and go easy on your joints. While there’s no bouncing with the trampoline jackknife, there’s plenty of benefit. The rebounder’s unstable surface recruits even your deepest ab muscles, says fitness expert Jonathan Roche, who developed a trampoline workout system for Gaiam.
Stand with the ring around your thighs, feet hip-width apart. Press out into the ring as you squat (as shown) until your thighs are almost parallel to floor. Return to start. Do 3 sets of 8 reps.
TRAMPOLINE
Hopping on a mini-trampoline, also known as an urban rebounder, is 68 percent more effective than running on a treadmill at a similar heart rate and oxygen intake, a NASA study finds. You can jump off the jiggle and go easy on your joints. While there’s no bouncing with the trampoline jackknife, there’s plenty of benefit. The rebounder’s unstable surface recruits even your deepest ab muscles, says fitness expert Jonathan Roche, who developed a trampoline workout system for Gaiam.
Trampoline jackknife
works abs
Sit on the trampoline, your back at a 45-degree angle, knees bent, feet on floor. Grip the sides of the trampoline. Maintain the tilt as you bring your knees toward your chest (as shown). Return to start. Do 2 sets of 15 reps.
Sit on the trampoline, your back at a 45-degree angle, knees bent, feet on floor. Grip the sides of the trampoline. Maintain the tilt as you bring your knees toward your chest (as shown). Return to start. Do 2 sets of 15 reps.
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