Personal Training Session -- Core Ripping Stability Ball Exercises

Taylor Ryan, head trainer for The Art of Weight Lifting and the Charleston, South Carolina-based Fat Blasting Boot Camps for Moms is The Stir's personal trainer, here each week to help us get in shape.

This week, Taylor demonstrates two core-ripping workouts you can do with the stability ball she helped you buy a few weeks ago ... or the one that's been collecting dust in the corner.


Nutrition Tip of the Week:

This week's topic: natural metabolic boosters, easy ways to boost your own metabolism and the amount of calories you burn per day while just sitting around.

The most efficient way to boost metabolism is through exercise (up to 48 hours post workout). But when it comes to diet, drinking plenty of water and staying hydrated allows your body to carry out your natural processes more efficiently, thus boosting metabolism. Try drinking 3 liters or more per day.

Other natural boosters include: hot peppers, which contain a chemical called capsaicin that raises your body temperature and in turn your metabolism. That's the natural chemical responsible for that sweat that forms when eating hot wings. Just add some hot sauce to your favorites ... eggs, chicken, burgers, etc.

Green tea is also a natural metabolism booster; by some counts it increases caloric burn by 4 percent. That may not sound like a lot but every little bit helps. Be sure to add skim or soy milk instead of regular milk or cream.

And last, protein! Your body works hard to break down protein -- up to 25 percent of the calories you just consumed eating those lean meats, beans and other proteins. It takes just 10 percent for carbs and fat. Protein also makes you feel fuller longer. So drop an egg white into your oatmeal tomorrow morning.

(As always, these are just general recommendations. Always check with your doctor before starting any exercise program.)

More Taylor workouts:

Quick Bikini Ready Workout

4 Essential Post-Workout Stretches

Bent-Over Rows

Dips for Women on the Go

Tighten Core, Get Sexy Shoulders  

Tighten Core Like an Olympic Athlete

Push-Up Up Downs

Double Lunges

Also see ...

How to Buy a Stability Ball

The Gym Spy

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