Exercise Database

Stability Ball Balance

Steps : 1.) Start by laying face down on top of an exercise ball with your waist resting on the top of the ball. 2.) Once in position roll your body forward with your hands and lift your legs up in the air. 3.) Hold this position for 15 to 30 seconds then return back to the start. 4.) Repeat for as many reps and sets as desired.

Dumbbell Cobra (Stability Ball)

Steps : 1.) Start by lying in a prone position with a stability ball positioned under your sternum. Keep your legs straight behind you and your arms at your sides. Take hold of a light pair of dumbbells. 2.) Squeeze with your glutes, extend your arms back towards your legs, keep your feet straight and lift your torso a few inches off the ball in an elevated position. 3.) Hold the position for a few seconds and return back to the start. 4.) Repeat for as many reps and sets as desired.

Downward Facing Dog Single-Leg

Steps : 1.) Start off on all fours with your hands placed shoulder width apart and fingers spread. 2.) Lift your hips up in the air, keeping your feet flat on the floor and arms straight. 3.) Press your chest towards the floor and then raise one of your legs high up in the air, still keeping the other foot on the floor and shoulders at level. 4.) Hold onto this position for 5 to 10 breaths and return the leg to starting position. 5.) Repeat this pose with your opposite leg.

Rotational Step-Up

Steps : 1.) Start by standing next to a box or bench slightly rotated so that you aren't fully facing the box, keeping your feet shoulder width apart and straight ahead of your body. 2.) Place your hands on your hips, then rotate your body and step up with one foot onto the platform. 3.) Finish the rotation by taking the rest of your body and lifting up through the hip on the opposite side onto the platform. 4.) Step down, still holding your hands on your hips, return to the starting position and repeat for as many times as you can.

Dumbbell One-Arm Fly (Stability Ball)

Steps : 1.) Start by sitting on an exercise ball with a dumbbell in one hand. 2.) Slowly roll down making sure that your head and shoulders are on the ball and your feet are planted firmly on the floor in front of you. 3.) Position the dumbbell straight up over your chest and then lower your arm down letting it bend slightly until the weight reaches shoulder level. 4.) Return back to the starting position and repeat with the opposite arm for as many reps and sets as desired.

Cable One-Arm Incline Press (Stability Ball)

Steps : 1.) Start by setting up a handle on a low pulley cable machine and placing an exercise ball next to the machine. 2.) Grab onto the handle with a neutral, hammer grip, twisting it so that it is turned horizontally and sit down on the ball. 3.) Walk your feet out in front of you so that your legs are extended out in front of you with knees bent and your upper back is flat on the middle of the ball. 4.) Raise the handle above your chest as this will be your starting position. 5.) Slowly lower the handle down to your side, feeling a stretch in your chest and hold for a count. 6.) Return back up to the starting position and squeeze. 7.) Repeat for as many reps and sets as desired.

Dumbbell Kneeling Lateral Raise (Stability Ball)

Steps : 1.) Start by kneeling on an exercise ball, keeping your body upright with your arms at your sides holding a dumbbell in each hand. 2.) Slowly extend and lift your arms to about shoulder height and then return back to the start, repeating for as many reps and sets as desired.

Stability Ball Standing Hamstring Stretch

Steps : 1.) Start by standing in front of an exercise ball with one leg in front of the other, keeping both legs straight. 2.) Lean towards the exercise ball while contracting your abs so that you are placing one hand on either side of the ball. 3.) As soon as you feel a stretch hold the position for 15 to 30 seconds. 4.) Return back to the starting position and repeat stretch with opposite legs.

Stability Ball Back Extension with Knees Off Ground

Steps : 1.) Begin by lying prone with your chest on top of an exercise ball in a plank position with your arms extended back behind your body. 2.) Extend your back towards the ceiling and hold position for a few seconds then return to the start position. 3.) Repeat for as many reps and sets as possible.

Stability Ball Reverse Crunch

Steps : 1.) For this exercise you will need a partner or a structure to hold your balance and you in place. 2.) It is important to make sure that you have core abdominal strength before performing this exercise. 3.) Start off by lying with your back in the middle of an exercise ball, grabbing your partner's hand, finding your balance and straightening out your legs. 4.) After finding your balance, curl your legs up towards your chest and squeeze tight with your abdominals. 5.) Return back to the starting position and repeat for as many reps and sets as possible. Tips : 1.) It is important to take this workout/exercise slowly, as it is difficult to maintain and get your balance

Stability Ball Hamstring Stretch

Steps : 1.) Start off by sitting on an exercise ball with one leg stretched out in front of you while the other is bent inwards towards the ball while keeping your spine straight and upright. 2.) When in place, slowly tilt your hips forward towards your straightened leg while your hands are rested upon your bent leg. 3.) Hold as soon as you feel as stretch in your legs hold onto this position for 15 to 30 seconds and release. 4.) Repeat with the opposite leg.

Dumbbell One-Arm Row (Stability Ball)

Steps : 1.) Start off laying prone with your hips on an exercise ball with one hand gripping a dumbbell and other arm at the side of the ball. 2.) Once in position, pull the weight upwards, keeping your elbow wide, and retract your shoulder to reach its peak until you feel a stretch. 3.) Slowly return back to the starting position and repeat for as many reps and sets desired.

Stability Ball Single-Leg Hip Rotation

Steps : 1.) Start by rolling onto an exercise ball so that you are in a pushup position with your shins and ankles are rested right on top of the ball. 2.) Take one leg and bring it off of the ball so that your hip, knee and ankle turn inward towards your pelvis. 3.) Keep your shoulders square and turn your hip so that the twisting leg goes underneath the straight leg. 4.) Return back to the starting position and repeat with the opposite leg for as many reps and sets as desired.

Stability Ball One-Arm Bridge

Steps : 1.) Start by rolling onto an exercise ball until your knees are rested upon the top of the ball with your hands in front of you underneath your shoulders as if you were about to perform a pushup. 2.) While keeping your body completely straight slowly elevate one arm out in front of you so that it is in line with your body and hold for a few seconds. 3.) Return back to the starting position and repeat with the opposite arm. 4.) Repeat this exercise for as many reps and sets desired.

Stability Ball Single-Leg Bridge

Steps : 1.) Start off by sitting on an exercise ball and slowly walk your feet out in front of you so that your back is laying on the top of the ball. 2.) Make sure to keep your head and shoulders on the ball, forming a bridge position, keeping one foot on the ground bent at a 90-degree angle and the other extended in the air. 3.) Slowly lift your hips towards the ceiling, with your arms extended out to the sides of you, and hold this position for 15 to 20 seconds. 4.) Return back to the starting position and repeat. 5.) Switch legs and repeat for as many reps and sets as desired.

Dumbbell One-Arm Posterior Fly on Stability Ball

Steps : 1.) Start off sitting on an exercise ball with both feet together, your chest close to your knees and arms hanging down in front with a dumbbell in one hand. 2.) While maintaining a flat back, lift the weight to shoulder height allowing the arm to bend slightly and hold for a count, as the other arm stays in front of you. 3.) Return back to the starting position and repeat for as many reps and sets desired.

Reclining Big Toe Pose

Steps : 1.) Start by laying on your back with your knees bent up towards the ceiling. 2.) Take your right leg, extend it up and grab it. 3.) Allow the straight leg that is being held to go out to the side of your body, keeping it straight in the process and you move it down towards the floor. 4.) Turn your head slightly in the opposite direction and keep your opposite hand pushed upon the left leg. 5.) Hold this position for 5 to 10 breaths and then switch legs.

Dumbbell Alternating Bicep Curl (Stability Ball)

Steps : 1.) Begin by standing up straight with a dumbbell in each hand and a stability ball placed behind you. 2.) Lift up one of your legs and place it behind you onto the stability ball making sure that your shin is placed on the top of the ball. 3.) Slowly lift one of the dumbbells up to chest level, isolating the bicep, hold for a 2 count and then lower back down to the starting position under control. 4.) Repeat with the other other for as many reps and sets as desired.