4 exercises that build strength, not bulk

Tone up faster and target key muscles you never knew you had, with a handy weighted ball.

As shown on the Chatelaine magazine website.

1. Squat and squeeze

Stand with hands on hips, ball between thighs. Squeeze ball as you lower into a squat, until thighs are parallel to floor, li fting arms to shoulder height. Hold for five counts. Return to standing. Do 10 to 12 reps.

Perfect your form: Avoid bending knees beyond toes.
Dial it down: Keep hands on hips.
Amp it up: Increase reps and try squatting even lower.

2. Toning ball slam

Stand with feet slightly wider than hip-width apart, holding ball overhead. Engage your core as you drive arms down to slam ball onto floor in front of you, bending knees as you follow through. Quickly squat, using legs (not bending your back!), to pick up ball. Do 10 to 12 reps.

Perfect your form: Avoid locking elbows.
Dial it down: Do fewer reps.
Amp it up: Increase reps.

3. Side kick

Hold ball in your hands at chest. Shift weight onto one leg as you draw opposite knee into chest. Kick leg out to side, then immediately draw knee back into chest. Briefly touch foot to floor before kicking again. Do 10 to 12 reps. Switch sides.

Perfect your form: Keep abs engaged for balance.
Dial it down:  Ditch the ball.
Amp it up: Increase reps.

4. Pullover crunches

Lie on back with knees bent, feet flat on floor. Hold ball behind your head, arms outstretched, keeping a good bend at elbows. Swing arms forward and engage abs to come up into a crunch, bringing ball toward legs. Do 10 to 12 reps.

Perfect your form: Engage chest and abs and avoid li fting from neck.
Dial it down: Ditch the ball.
Amp it up: Increase reps.