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Exercises on the Ball

This workout involves strength training exercises using an exercise ball. Many of these exercises are advanced and should only be performed by experienced exercisers with previous exercise ball and weightlifting experience. Make sure you warm up before beginning these exercises and stretch after the workout. Do 2-3 sets of 12-16 repetitions of each exercise, resting about 30 seconds in between. Start with a lighter weight the first time you do this workout as the movements will be harder using the exercise ball.

One-Legged Deadlift Stand with one foot on the ball, standing leg slightly bent, dumbbells in front of thighs. Keeping shoulders back, back flat and abs in, tip from the hips and bring weights down to knees, hands close to thighs. Contract your glutes and hamstrings to pull your torso back up. Switch legs and repeat.
Chest flyes with leg raise Lie on ball holding dumbbells straight up, palms facing in. Extend one leg and, keeping it extended, lower arms down to chest level. Contract chest to pull arms back to starting position. Keep the leg extended throughout the set, switching legs for each set.
Hamstring Rolls Lie on the floor and place heels on the ball. Squeeze glutes and lift hips until your body is in a straight line. Contracting the hamstrings, press the heels into the ball and roll it towards you while keeping the glutes and abs tight (don't sink in the middle!).
Seated lateral raise with hip flexion Sit on the ball with dumbbells at sides. Lift one foot off the ground and, keeping it lifted, raise arms out to the sides to shoulder level, elbows slightly bent and wrists straight. Lower arms and repeat, keeping leg lifted throughout the set. Switch legs for each set.
One-legged lunge Stand a few feet away from a ball (prop it against a wall for more stability) and place one foot on the ball in a split stance. Slowly bend front knee and lower hips towards the ground, keeping knee behind the toe and back straight. Squeeze the glutes and hamstrings to come up and repeat, switching legs for each set.
Oblique lift In sidelying position on the ball with leg bent, fists on the temples, tighten obliques (muscles around the waist) and lift torso off the ball, pulling the ribcage toward the hip. Repeat and switch sides.
Pushups Place toes, shins or knees on the ball, hands on the floor a little wider than shoulders. Keeping abs tight and back flat, slowly bend elbows and lower torso, stopping when elbows are 90 degrees. Push up to starting position and repeat.,
Bent over rows on one leg Bend torso parallel to floor, back flat and weights straight down. Extend one leg and prop toe on the ball and bend elbows, squeezing the back to pull weights up to torso level. Lower arms and repeat, keeping leg extended. Switch legs for each set.
Squat with leg extension Place ball on a wall directly behind mid-lower back. Lean against the ball (slightly) and bend knees, lowering the body until knees are at 90 degree angles. At the bottom of the movement, extend one leg out, hold and lower, pushing back to starting position. Alternate legs with each repetition.