A complete list of exercises techniques for your entire body.
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Core strength exercises
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Muscle Groups Worked in This Exercise: Obliques and Rectus Abdominis
Preparation: Roll on top of your stability ball in a prone position and roll your body out with your hands on the floor and your knees bent and resting on top of the ball along with your feet, in a coiled position.
Breathing: Breath out on the contraction of the muscle and breath back in on the way back to the start position.
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Read more: Ball Core Twist
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Core strength exercises
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Primary Muscle Group: Core Muscles
Muscle groups worked in this exercise: Abdominus Rectus
Preparation: Lying on your back, bent your knees and place your feet on the floor. Hold the ball straight up above your chest. Bring both knees in toward your chest.
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Read more: Ball Bicycle Intermediate
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Core strength exercises
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Primary Muscle Group: Upper back
Muscle Groups Worked in This Exercise: Deltoideus, Brachialis and Trapezius
Preparation: Stand with the band under your left foot and grasp the end of the band in both hands. Take a step back with your right foot, moving your feet about 2 feet apart.
Breathing: Exhale while raising elbows, inhale while lowering them.
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Read more: Ball Band Arm Row Advanced
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Core strength exercises
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Primary Muscle Group: Core Muscles
Muscle groups worked in this exercise: Upper and Lower Abdominals
Preparation: Lie on the floor with your arms down at your sides, palms down. Your heels and calves should rest on the top of the ball.
Breathing: Exhale as you lift. Inhale as you relax back to starting point.
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Read more: Ball Balanced Roll Ups
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Core strength exercises
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Primary Muscle Group: Rectus Abdominis
Muscle Groups Worked in This Exercise: Rectus Abdominis and Obliques
Preparation: Place hands firmly on a stability ball about shoulder width apart as you lean forward with your body fully extended and supported by your feet and hands. You will be in a diagonal pushup position, leaning forward.
Breathing: Breath out on the contraction of the muscle and breath back in on the way back to the start position.
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Read more: Ball 1 Leg Knee Drive
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Leg Exercises
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Primary Muscle Group: Quadriceps
Muscle Groups Worked in This Exercise: Glutes and Quadriceps
Preparation: Stand upright and straight in front of a flat bench.
Breathing: Breath out on the contraction of the muscle and breath back in on the way back to the start position.
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Read more: Step Ups on Bench
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Leg Exercises
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Primary Muscle Group: Gluteus Maximus
Muscle Groups Worked in This Exercise: Gluteus Maximus, Quadriceps (Rectus femoris, vastus lateralis, vastus medialis and vastus intermedius)
Preparation: Begin by standing just in front of the ball and place your left shin on top. Place your hands on your hips.
Breathing: Inhale as you bend your leg; exhale as you come back to standing.
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Read more: Ball Leg Lunge
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Leg Exercises
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Primary Muscle Group: Quadriceps femoris, Gluteus
Muscle Groups Worked in This Exercise: Thigh Flexors, Glutes
Preparation: Place a ball between your back and the wall and inch your feet away from the wall and let your body weight lean into the ball. Your feet should be about 1 to 1 ½ feet in front of your hips. Hold the dumbbells up in your hands next to your shoulders.
Breathing: Inhale when sliding your back (and the ball) down the wall; exhale when rising to standing position.
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Read more: Ball Dumbbell Squats
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Leg Exercises
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Primary Muscle Group: Quadriceps femoris, Gluteus, Abdominals
Muscle Groups Worked in This Exercise: Gluteus, Bicep Femoris
Preparation: Lie on the floor with your arms down at your sides, palms down. Your heels and calves should rest on the top of the ball.
Breathing: Exhale while you raise your hips, inhale when you release the position back to the floor.
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Read more: Ball Bottoms-Up
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Exercises
