Exercise Ball Workout

Oblique Lifts

• Lean your side against your stability ball so it's nestled into your hip (Figure 01).
• Bend your bottom knee for support and place your hands behind your head (Figure 02).
• Lift your torso off the ball, bend toward your hip (feel the squeeze in your side) (Figure 01).
• Repeat and switch sides.

Variations of this exercise: side floor crunches, twisting crunches, dumbbell side bends.

Incline Ball Pushups

• Prop your shins and toes up on your stability ball (Figure 03).
• Place your hands on the floor a little wider-width apart (Figure 03).
• Keeping your tummy tight and your butt flat, slowly bend at the elbows lowering your upper body towards the floor (Figure 04).
• When elbows are bent at 90-degrees, push back up to starting position and repeat (Figure 03).

Variations of this exercise incline bench push-ups, weighted push-ups, classic floor push ups, modified (sissy push-ups), wall push-ups.

Wall Squats

• Place ball on a wall level with the small of your back (Figure 05).
• Lean against the ball (Figure 05).
• Lower your body to the floor, bending knees until they bend at 90-degree angles (Figure 06).
• Push through the heels back to starting position (Figure 05).

Variations of this exercise: barbell squats, body squats, hack squats, jump squats.

Seated Lateral Raises

• Sit on your stability ball, holding a dumbbell at each side (Figure 07).
• Raise your arms out straight (elbows loose) to shoulder level so your upper body forms a T
  (Figure 08).
• Lower your arms back down to your sides and repeat (Figure 07).

Variations of this exercise: standing lat raise, one-arm lat raise, lat raise machine.