5. Back Extension
Benefits: Strengthens the muscles of the lower back.
Step 1: Place the front of your body from hips to ribs on the ball. Your legs should be extended straight behind while your toes must rest on the floor. Your body should form one, long line.
Step 2: Raise your chest high and hold on to the ball for balance. Pull your shoulders back as you exhale and keep your neck in line with the spine. Return to a relaxed position. Complete 12–15 reps.
Benefits: Works your chest and shoulder muscles. Also helps activate a number of core muscles.
Step 1: Lie with your stomach on the stability ball with both feet and hands on the floor, hip- and shoulder-width apart. Place your hands on the ball at the sides of your chest and your toes on the floor with your legs straight. Now, push your body up until your arms are almost straight. Make sure that your elbows aren’t locked.
Step 2: Hold and balance for two seconds. Return to the starting position slowly and continue for 8–10 reps.
7. Chest press
Benefits: Works your shoulders and triceps. Strengthens both your chest and core muscles.
Step 1: Lie your back down on the ball while holding one dumbbell in each hand. Keep your feet flat on the floor with your ankles directly under your knees. Bring both weights up to meet your shoulders while bending your arms with your elbows out wide.
Step 2: Engage your core with your hips lifted. Exhale slowly as you press the weights toward the ceiling. Make sure that you are holding the dumbbells by your chest with your palms facing forward. Hold this position for a second.
Step 3: Lower the dumbbells back to the starting position slowly. Repeat while using your abs to keep your body still. Complete three sets of 10-12 reps keeping your hips lifted all through.
8. Mountain Climber
Benefits: Great cardio workout. Also works at your core.
Step 1: Begin by resting your hands on either side of the ball. Extend your feet out behind you in a way that you are leaning on the ball in a high plank position.
Step 2: With your core engaged, bring your right knee forward under your chest. Switch legs quickly, bringing the left knee forward while sending your right foot back. Return to the starting position. Complete 12 reps, alternating legs.