Leg Curl on Exercise Ball

Equipment Setup

Lie down on your back, with your heels resting on the ball. Place your hands out to the side with your hands facing up. Lift your hips off the floor so your body is straight. Only your shoulders and head should be on the floor.

Action

Pull your heels towards your bum as far as you can. Slowly push out into the starting position. Repeat.

Exercise Tips

• Use a slow, controlled movement throughout
• Keep your body straight and hips as high as possible throughout
• Use your hands for stability but not to push or help with the movement
• Breathe out on the way in and in on the way out. Avoid holding your breath.
• Maintain good posture throughout.

Muscles Used

Primary Muscle: Hamstrings
Secondary Muscle: Gluteus Maximus

Dorsal Raise (aka Back Extension) on Exercise Ball

Equipment Setup

Beside a wall, lie down on the ball. Anchor your feet by pressing firmly against the wall. Position your stomach on the ball with your head facing the floor and fingertips on your head.

Action

Raise your shoulders and chest off the ball as high as possible using your lower back muscles. Slowly lower to starting position. Repeat.

Exercise Tips

• Look at the floor throughout exercise
• Use a slow, controlled movement throughout
• Breathe out on the way up and in on the way down. Avoid holding your breath.
• Keep your head inline with your body

Muscles Used

Primary Muscle: Erector Spinae
Secondary Muscle:

Modified Push-Up on Exercise Ball

Equipment Setup

Place your legs on the ball. Walk your hands out into a press-up position with the ball directly under the middle of your thigh. Hands should be slightly wider than shoulder-width apart, directly under your shoulders and body straight.

Action

Lower your body by bending your arms. At the lowest point, your arms at your elbow joint should reach 90 degrees. Push up until your arms are straight without locking your elbows. Repeat.

Exercise Tips

• Stop when your elbows reach 90 degrees
• Breathe out on the way up and in on the way down. Avoid holding your breath.
• Keep your body straight
• Keep your hips inline with your body. Avoid raising your hips higher than your shoulders or letting them sag down.

Muscles Used

Primary Muscle: Pectoralis Major (Pecs)
Secondary Muscle: Triceps Brachii

Reverse Ab Crunch on Exercise Ball

Equipment Setup

Place your feet on the ball. Walk your hands out into a press-up position with the top of your feet on the ball.

Action

Pull your knees into your chest. Push back to the starting position. Repeat.

Exercise Tips

• Keep your tummy tight
• Breathe out on the way in and in on the way out. Avoid holding your breath.
• Maintain good posture throughout with head steady and facing the floor
• Use a slow, controlled movement throughout

Muscles Used

Primary Muscle: Rectus Abdominis (Abdominals)
Secondary Muscle: Obliques, Transverse Abdominals