Stability Ball Rounded Rollout (female)
Take a stability ball and rest your arms till the elbows on the ball. Form a straight line with your body and resting your body on your toes. This is your starting position. Using your forearms move the ball in circular motion towards the right side. Complete the circle and return to the starting
Stability Ball Crunch (Full range hands behind head)
Sit on exercise ball. Walk forward on ball and lie back on ball with shoulders and head hanging off and knees and hips bent. Gently hyperextend back on contour of ball. Place hands behind neck or beside head. Flex waist to raise upper torso. Return to original position. Repeat.
Stability Ball Single Leg Squat
Position a stability ball in the small of the back against a wall. Lift the right leg up, while slowly squatting down on the left leg through the desired range of motion. The right leg will be flexed to about 90 degrees throughout and move beneath the body and toward the wall. Pause for
Weighted Lying Twist
Start by lying on your back with your arms out at your sides and an exercise ball held up about 12 inches (30 cm) off the ground between your feet, your legs straight. Keep your arms extended and palms flat on the ground. This is your starting position. Slowly move your legs as far
Weighted Leg Extension Crunch
Lie on the floor with your hands behind your neck. Keep your knees at 90 degree in the air, hold the gym ball between your legs. Move into crunch position and as you lift your torso raise the ball in the air.
Lying Hip Lift (on stability ball)
Lie face up on the floor with your arms at your side and knees bent, feet firmly panted floor. Rest your upper body on the stability ball till the mid part of your lower back . Raise your hips so your body forms a straight line from your shoulders to your knees. Pause in
Pull-In (on stability ball)
Place an exercise ball nearby and lay on the floor in front of it with your hands on the floor shoulder width apart in a push-up position. Now place your lower shins on top of an exercise ball. Tip: At this point your legs should be fully extended with the shins on top of the
Leg Curl (on stability ball)
Lie on the floor with your arms palm down on the ground. Rest your feet on the stability ball. Inhale, and bend your knees, so that your calves roll the ball toward you. Exhale, and roll the ball back out. Keep your back and hips straight throughout the exercise.
Russian Twist (on stability ball arms straight)
Lean on top of a stability ball with the upper back on the ball and the hips out straight in front of the body, with knees bent at 90 degrees. Keep the body straight from shoulders to knees. Hold the arms out straight in front of the chest with the palms touching each other.
Seated Twist (on stability ball)
Sit on the stability ball and cross your arms on the back of your head. This will be your starting position. Move your torso to the left extending your obliques. Alternate & Repeat.
Side Bend (on stability ball)
Lie on your side on a stability ball. The ball should be under your lower waist and hip. Allow your upper body to bend over the surface of the ball. Extend your legs and position one in front of the other for stability. Place your hands behind your neck or head. Exhale as you
