- Lie with your back flat on an exercise mat and your feet resting on top of a Swiss ball.
- Use your feet to roll the ball away from you until your legs are fully extended and your ankles are on top of the ball. This is the start position.
- Keep your shoulders flat on the ground and press down with your feet to raise your hips off the floor.
- Bend your knees, so that the ball is pulled towards you and continue as far as is comfortable. Hold for a count of one.
- Return to the starting position by extending your legs until they are straight.
- Repeat.
Stability Ball Full Body
1 min
·
8 exercises
Add notes / instructions
Swiss Ball Hamstring Leg Curl
Swiss Ball Knee Tuck to Chest
Swiss Ball Rollout
Swiss Ball Hand Off
Swiss Ball Bicep Curls
Swiss Ball Dumbbell Shoulder Press
Swiss Ball Dumbbell Chest Press
Swiss Ball Dumbbell Chest Flyes
This Stability Ball Full Body 1 min gym workout plan effectively targets your abs, arms, chest and legs.... Easily follow this workout with confidence on your phone or printable exercise program with our clear exercise demonstrations. You can also look up step-by-step instructions for each of the 8 exercises and see which muscle groups they target. Enjoy!
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Stability Ball Full Body
1 min
·
8 exercises
Add notes / instructions
Swiss Ball Hamstring Leg Curl
Primary muscle group(s):
Hamstrings
Secondary:
Abs, Glutes & Hip Flexors
Primary muscle group(s):
Glutes & Hip Flexors, Hamstrings, Quadriceps
Secondary:
Abs, Calves
- Lie on the ground with a TRX Suspension Strap at your feet. Lift both your feet into the strap, making sure they are secure. Tighten your core and place your hands at your sides.
- Drive your hips up while maintaining a straight line with your body. Curl your feet in, moving them towards your butt. Maintain balance with your hands on the ground.
- Once your feet reach your butt, slowly extend your feet back to the starting position. Do not allow your hips to drop. Contract the core during the entire movement.
Swiss Ball Knee Tuck to Chest
Primary muscle group(s):
Abs
Secondary:
Calves, Glutes & Hip Flexors, Quadriceps
- Position yourself on all fours with your torso on a swiss ball and hands and feet on the floor. Stretch your legs back and keep your hands under your shoulders.
- Engage your abs and slowly walk your hands forward until your feet lift off the floor. Carry on walking out until your quads or knees rest on the ball in a plank position.
- Slowly bend your knees in towards your chest allowing the ball to roll forward. Tuck your knees under your torso as your hips lift towards the ceiling.
- Slowly straighten your legs and roll the ball out to the starting position.
Primary muscle group(s):
Abs, Chest, Shoulders
Secondary:
Glutes & Hip Flexors
- Bring yourself to the ground and enter an elevated push-up position with your hands below your shoulders and your feet directly behind you. Carefully, insert one foot at a time into hanging TRX bands.
- Maintaining a tight core, slowly lower yourself while keeping your balance. Once your upper arms are parallel with the floor, pause, and return to the starting position.
- Bring your knees in towards your elbows, feeling the contraction in your abdominals. Slowly extend your feet back into the starting position. That is one repetition.
Primary muscle group(s):
Abs, Glutes & Hip Flexors
Secondary:
Calves, Hamstrings, Quadriceps, Shoulders
- Lie face down on a padded surface. Place your hands beneath your shoulders and make sure your feet are extended straight behind you. Push yourself up into a classical Push-Up position. Keep your hips are slightly elevated. Tighten your core.
- Keeping your gaze straight, push off the ground with your feet. Bending your knees, allow your feet to come up near your hands.
- Immediately, push off the ground again with your feet, extending your legs straight behind you once again to the starting position.
Swiss Ball Rollout
Primary muscle group(s):
Abs
Secondary:
Middle Back / Lats, Obliques
- Kneel on the ground and place a Swiss Ball in front of you. Cross your feet in the back. Brace your core as you place your forearms on the Swiss Ball.
- Begin the movement by slowly rolling out with the Swiss Ball. Feel the contraction of your core as you move further out.
- Once you are fully extended, pause, then slowly roll back up to the starting position. Rely on your core muscles to roll you out and pull you back in.
Primary muscle group(s):
Abs, Glutes & Hip Flexors, Lower Back
Secondary:
Biceps, Calves, Chest, Forearms, Shoulders
- Stand tall with your legs extended straight.
- Bend over from the hips and touch the floor with your palms flat on the floor.
- Keep your legs straight as you walk your hands as far forward as you can. Don’t let your hips sag.
- Take small steps and walk your feet to your hands.
- Continue for the desired amount of repetitions and then straighten up to the starting position.
Primary muscle group(s):
Abs
Secondary:
Biceps, Shoulders
- Kneel on the floor on all fours and place the ab roller in front of you.
- Grab hold of either end of the roller with each hand.
- Engage your abs and slowly roll the roller forward in a straight line until your body stretches in a straight position.
- Try to roll down as far as you can without touching the floor.
- Inhale in as you roll down.
- Pull yourself back to the starting position by exhaling and rolling back slowly. Maintain tight abs throughout the movement.
Swiss Ball Hand Off
Primary muscle group(s):
Abs
Secondary:
Glutes & Hip Flexors
- Sitting on the ground, begin by placing a Swiss Ball between your feet. Lie back and extend your arms overhead.
- Contract your abdominals and your hip flexors, simultaneously bringing your upper and lower body together. Carefully pass the Swiss Ball to yourself and lower back to the starting position.
- Repeat the contraction and place the Swiss Ball between your feet again. Slowly descend to the starting position, alternating the back and forth motion.
Primary muscle group(s):
Abs
Secondary:
Glutes & Hip Flexors
- Lie face up on with a medicine ball between your hands and your arms extended behind you. Keep your arms and legs straight and then raise your feet an inch off the floor.
- Raise your torso and legs up at the same time and touch the medicine call to your feet. Hold for a moment.
- Lower down to starting position with arms and ball behind your head.
Primary muscle group(s):
Abs
Secondary:
Glutes & Hip Flexors
- Lie flat on an exercise mat, extending your arms straight back behind your head.
- Fully extend your legs also. This is the start position.
- Bend at your waist and at the same time, raise your legs and arms to meet in a closed jackknife position. Exhale as you do this.
- At this point, your legs should remain fully extended at between 35-45 degrees from the floor.
- Your arms should be fully extended, parallel to your legs.
- Your upper body should be raised off the floor.
- Return to the start position by lowering your arms and legs back to the floor, exhaling as you do so.
- Repeat.
Swiss Ball Bicep Curls
Primary muscle group(s):
Biceps
Secondary:
Abs, Forearms
- Holding a pair of dumbbells, carefully sit down on a Swiss ball. Make sure that you are positioned in the middle of the ball and that you are balanced.
- Starting with the dumbbells lowered near the floor, put a slight bend in the elbows and maintain throughout. Keep your upper arms at your sides. Begin by lifting the dumbbells up and towards your chest. The tension should be exclusively in the biceps.
- Pause at the top and slowly lower. Again, do not lock out your elbows. Repeat.
Primary muscle group(s):
Biceps
Secondary:
Abs, Forearms
- Set up a cable station with a straight bar attachment connected to the low pulley.
- Stand close to the station, feet shoulder width apart either side of the pulley.
- Grip the bar with a shoulder width underhand grip.
- Keep your elbows close to your sides.
- Curls your arms upward from the elbows in a smooth arc.
- Continue until your forearms are vertical with your palms facing your shoulders. Hold for a count of one while flexing your biceps.
- Lower the bar back to the starting position in a smooth motion.
- Repeat.
Primary muscle group(s):
Biceps
Secondary:
Abs, Forearms
- Holding a dumbbell in each hand, stand with your feet shoulder width apart.
- Let your arms hang by your side with your palms facing in to the side of your body.
- Keep your elbows close to your sides.
- Curl the dumbbells up towards your shoulders. Do not swing your hips to get the weight moving.
- Continue raising the dumbbells until they are level with your shoulders with your palms facing in. Your forearm should be in a vertical position.
- Squeeze or flex your bicep and hold for a count of one.
- Slowly lower the dumbbells to the starting position.
- Repeat.
You can also perform this exercise by alternating between left and right arms or one arm at a time.
Primary muscle group(s):
Biceps
Secondary:
Forearms
- Begin the movement by stepping on to a resistance band with your feet at shoulder-width, toes pointed slightly out.
- Holding the handles of the band in each hand, tighten your abdominals and straighten your lower back. Keep your chest up and gaze forward.
- Using an underhand grip or hammer fist grip, slowly pull the band towards your shoulders. Keep your upper arm in place, moving only your forearms.
- Once you reach the top of the movement, pause, and slowly lower the band to the starting position. Do not lock out your elbows.
Primary muscle group(s):
Biceps
Secondary:
Forearms
- Holding a water bottle in each hand, stand with your feet shoulder width apart.
- Let your arms hang by your side with your palms facing in to the side of your body.
- Keep your elbows close to your sides.
- Curl the water bottles up towards your shoulders. Do not swing your hips to get the weight moving.
- Continue raising the water bottles until they are level with your shoulders with your palms facing in. Your forearm should be in a vertical position.
- Squeeze or flex your bicep and hold for a count of one.
- Slowly lower the water bottles to the starting position.
Swiss Ball Dumbbell Shoulder Press
Primary muscle group(s):
Shoulders
Secondary:
Abs
- Holding a pair of dumbbells, carefully sit and find your balance on a stability ball.
- Sit up straight and keep your core tight as you lift the dumbbells up to shoulder height. The dumbbells should be horizontal and your palms should be facing forward.
- Slowly push the dumbbells overhead without locking out your elbow.
- Pause and return to the starting position.
Primary muscle group(s):
Shoulders
Secondary:
Abs, Triceps, Upper Back & Lower Traps
- Sit on a military press bench or bench that has a back support, holding a dumbbell in each hand with an overhand grip.
- Place the dumbbells on top of your thighs with your palms facing down.
- Raise the dumbbells to your shoulders.
- Rotate your wrists so that the palms of your hands are facing away from you. This is the start position.
- As you exhale, push the dumbbells up and over your head by extending your arms until the dumbbells touch at the top of the movement.
- Pause for a count of one.
- Slowly return to the start position inhaling as you do so.
- Repeat.
This exercise can be performed standing or sitting on flat bench. For people with lower back problems, the version described is better.
Primary muscle group(s):
Shoulders
Secondary:
Biceps, Forearms, Triceps
- Keep a tight core and flat back as you remain seated in the shoulder press machine.
- Look straight ahead as you hold on to the handles.
- Slowly, press the handles up above your head.
- Do not lock out your elbow.
- Slowly, bring the handles back down but do not let the weight stack touch.
- Repeat the movement.
Swiss Ball Dumbbell Chest Press
Primary muscle group(s):
Chest, Triceps
Secondary:
Abs, Shoulders
- Carefully sit on a stability ball while holding a pair of dumbbells.
- Slowly walk your legs forward while you lie back on the ball. Only your upper back and shoulders should be on the ball.
- Keep a tight core as you bring your arms out to the sides, holding the dumbbells in a horizontal position.
- Slowly, press the dumbbells straight up but do not lock out your elbow.
- Pause and return to the starting point.
Primary muscle group(s):
Chest
Secondary:
Abs, Shoulders, Triceps
- Lie on a flat bench holding a dumbbell in each hand with an overhand grip.
- Start by holding the dumbbells slightly wider than shoulder width apart above your shoulders. Your palms should be facing forward.
- Slowly bend your elbows until they are at a 90 degree angle and your upper arms are parallel to the ground.
- Push the weights up by straightening your arms.
- As you push the weights up, move your arms in an arc to bring the dumbbells together, until they meet over the center of your chest. Hold for a count of one.
- Lower the dumbbells by slowly bending your elbows back to 90 degrees.
- Continue lowering your arms until they are a little lower than parallel to the floor. (Your elbows should be pointing slightly towards the floor and you should feel a stretch in your chest muscles and shoulders.)
- Repeat
Be sure to concentrate on a balanced movement when lifting the dumbbells. Use both arms equally spaced and moving at the same speed.
Primary muscle group(s):
Chest
Secondary:
Abs, Shoulders, Triceps
- Place a pair of dumbbells on the floor. Lie on your back in between the dumbbells. Bend your knees and move your feet towards your butt.
- Grab the dumbbells and hold them above you. Allow your upper arms to remain on the floor. Begin the movement by pushing the dumbbells over your chest. Pause at the top and squeeze your chest muscles.
- Slowly bring the weights down to the starting position, allowing your arms to rest for a brief moment before beginning the next repetition.
Primary muscle group(s):
Chest
Secondary:
Abs, Shoulders, Triceps
- Adjust the height of the pulley lever to be at shoulder height. Place yourself in the center of the pulley machine while holding the handle of each side. Brace your abdominals and take a step forward. Bring your arms up to shoulder height.
- Begin the movement by pushing the handles forward. Be sure to focus the contraction in your chest muscles.
- Once fully extended, pause then slowly release to the starting position.
Swiss Ball Dumbbell Chest Flyes
Primary muscle group(s):
Abs, Chest
Secondary:
Shoulders, Triceps
- Sit on a Swiss Ball while holding a pair of dumbbells. Slowly, walk your feet forward, rolling yourself down the Swiss Ball. Lean back and keep the dumbbells at your chest.
- Once your shoulders are supporting you on the ball, engage your hips, driving them up. Your feet shoulder be outside of shoulder-width. Engage your core throughout the exercise.
- Push the dumbbells above your chest. Slowly, spread your arms to the sides, opening up the chest. Pause when the dumbbells are at parallel with the ground. Return to the starting position.
Primary muscle group(s):
Chest
Secondary:
Abs, Shoulders, Triceps
- Holding a pair of dumbbells, sit on a flat bench and slowly lower yourself back.
- Keep a tight core as you push the dumbbells above your chest. The dumbbells will be facing one another and held together.
- With a slight bend in the elbow, open up your chest and slowly lower the dumbbells to the sides.
- When the dumbbells are parallel with the ground, pause, and return to the starting position.
Primary muscle group(s):
Chest
Secondary:
Shoulders, Triceps
- Sit on a pec deck machine with your back flat against the back rest.
- Grip the handles and make sure your arms are parallel to the floor. If not parallel,adjust the seat or handles accordingly. This is the start position.
- Exhale and slowly push the handles together squeezing your chest to the middle as you do so. Hold for a count of one.
- Inhale as you return to the starting position in a controlled movement.
- Repeat.
This exercise can be performed using an exercise band or pulleys. There are a variety of different machines with different placement of your forearms. With these, place your forearms on the pad, with your elbow bent to 90 degrees. Perform the exercise by squeezing your elbows together.
Primary muscle group(s):
Chest
Secondary:
Abs, Shoulders, Triceps
- Stand between two cable stations with the dumbbell grip handles attached to the high pulleys on each side of you.
- Hold the handles with an overhand grip. Your arms should be outstretched.
- Bend your knees and hips slightly so that you are leaning forward, but not too far.
- Bend your elbows slightly and rotate your shoulders in towards the centre of your chest a little. Your elbows should be slightly behind you.
- Use a hugging motion, keeping your elbows in a fixed, bent position to bring the grip attachments together in front of your chest.
- Slowly return to the starting position until you feel a slight stretch in your chest muscles.
- Repeat.
We're not done yet!
Exercises done
of 8
Approx. time left
32:15
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