Top 10: Exercise Ball

The exercise ball. So versatile and an effective tool to strengthen your core and the rest of you!

-one-

Back Flies

With the ball at your hips, and weights in each hand, squeeze your shoulder blades together 

as you lift your arms. This will work your total back!

-two-

Bicep Curls

Use the ball to stabilize your arms as you perform the curl.

-three-

Chest Press

Keep the ball at your upper back, hips pressed up. Bring the arms down across the chest and 

press back up. You will feel this in your chest, and your glutes!

-four-

Stretching

The ball can be used in stretching tool as well as a sculpting tool. My favorite is a simple back

bend. The ball supports your body as you stretch it out!

-five-

Basic Crunch

On the ball, this crunch takes on a whole new dimension making it hurt! (in a good way, I swear!)

-six-

Hamstring Roll-ins

Misery. Keep those hips up, feet on the ball, and as you roll in the feet towards you, 

prepare to hate me.

-seven-

Hip Press

Feet planted on the ball, press the hips straight up and return to start.

Great for the glutes.

-eight-

Pendulum Abs

Pass the ball from your feet, to your hands, keeping the lower back down the whole time.

-nine-

Leg Lifts

This is an advanced move. Start in plank position. If you feel like you have the balance down-

lift one leg at a time, squeezing the glutes as you do. Repeat 8-16 times and switch legs.

-ten-

Wall Squat w/Front Extension

Start with the ball at your lower back, pressed against the wall. Squat down to a seated

position and back to standing. Can make it a one-legged squat or add a front arm 

extension, biceps curls, or t-raise to the squat.

More great moves here and here.