Exercise Database

Decline Bench Cable Knee Raise

Steps : 1.) Start by placing a decline bench in front of a low pulley cable machine, positioning the lowest end closest to the cable. 2.) Connect an ankle strap to the low pulley cable and wrap it around your ankles. 3.) Lay down with your back flat on the bench with your head up towards the highest end and grab onto the pads with your hands for support. 4.) Slowly pull up with your knees so that they go as high as possible and you feel a stretch in your abs, hold for a count then return back to the starting position. 5.) Repeat for as many reps and sets as desired.

Stability Ball Roll Down

Steps : 1.) Start by sitting on the floor with your knees bent and feet planted firmly on the floor, 2.) Hold an exercise ball in between your hands and arms raised over your head. 3.) Once in position slowly roll down onto your back with control, keeping your feet planted on the ground and knees still bent, and the ball resting on the floor above your head. 4.) Slowly, while squeezing your abs, bring the ball back up towards the ceiling and roll back up to the starting position. 5.) Repeat for as many reps and sets as desired.

Dumbbell Decline One-Arm Fly

Steps : 1.) Start off by laying on an decline bench, with your feet flat on the floor or secured in foot rests, one arm holding a dumbbell and arm extended over your chest. 2.) Keeping your elbow slightly bent, lower the weight down until it is about chest level and hold. 3.) Return back to the starting position and repeat for as many reps and sets as desired.

Stability Ball Full Body Plank

Steps : 1.) Start by rolling onto an exercise ball so that your hips are resting on top of the ball. 2.) Extend your feet out behind you and arms out in front of you on the floor. 3.) Squeeze with your lower back so that you feel a tension in the muscles. 4.) Hold onto this position for 15 to 30 seconds and then return back to the starting position. 5.) Repeat for as many reps and however long you desire.

Staff Pose

Steps : 1.) Start off by sitting on the floor with your legs straight out in front of you with your back erect. 2.) Take your fingertips and place them on the floor besides your glutes. 3.) Straighten out your knees so the back of your knees are stretched out and keep your arms straight out. 4.) Hold this position for 5 to 10 breaths and return back to the starting position.

Bench Quad Stretch (Supine)

Steps : 1.) Start by laying with your back flat on a bench, hanging one leg and arm over the side. 2.) Slowly bend at your knee and hold on to the top of the foot with the extended arm. 3.) Pull back on your foot, keeping your body straight, until you feel a stretch in your quads. 4.) Hold this position for 15 to 30 seconds and return to the starting position. 5.) Repeat for as many reps, sets and duration as desired.

Stability Ball Wood Chop

Steps : 1.) Start off standing up straight with your feet shoulder width apart and your knees slightly bent. 2.) Hold an exercise ball in your hands above your head to one side of your body in a motion that you are about to chop wood. 3.) Squeeze on your abdominals and slowly bring the exercise ball down in a diagonal direction, pressing the exercise ball down to your opposite thigh. 4.) Return back to the starting position and finish the rest of your repetitions on that side before switching over to your opposite side and repeating the exercise.

Dumbbell Alternating Hammer Curl (Stability Ball)

Steps : 1.) Start off by sitting on a stability ball with dumbbell in each hand rested at your sides. 3.) With one of your arms raise the weight up towards your shoulder, keeping the elbow close to your body and squeezing the bicep. 4.) Return back to the starting position and repeat with the other arm. 5.) Repeat for as many reps and sets desired.

Stability Ball Low Back Stretch

Steps : 1.) Begin by lying prone on an exercise ball and putting your arms on the floor next to both sides while your legs rest on the floor behind you. 2.) Get into a relaxed position then wrap your arms around the ball in a "hugging" position and feel a stretch along your back. 3.) Hold onto this position for a few seconds and then release back to the start.

Dumbbell Alternating Row (Stability Ball)

Steps : 1.) Start by laying prone with your hips on an exercise ball with each hand gripping a dumbbell and arms at the sides of the ball. 2.) Once in position, pull one of the weights upwards, keeping the other still positioned at your side, and retract your shoulder to reach its peak until you feel a stretch. 3.) Slowly return back to the starting position, alternate with the opposite arm and repeat for as many reps and sets desired.

Dumbbell Kneeling Lateral Raise (Stability Ball)

Steps : 1.) Start by kneeling on an exercise ball, keeping your body upright with your arms at your sides holding a dumbbell in each hand. 2.) Slowly extend and lift your arms to about shoulder height and then return back to the start, repeating for as many reps and sets as desired.

Stability Ball Hamstring Stretch

Steps : 1.) Start off by lying on your back with an exercise placed in front of one of your legs that is extended straight backwards with your toes pointed and the opposite leg used as a support, bent at the knee resting the ball on top of the thigh. 2.) Making sure that your extended leg stays straight, slowly stretch out your handstring and hold this position for 15 to 30 seconds. 3.) Switch legs and repeat motion. Tips : 1.) Keep exercise ball in between legs through the entire stretch

Dumbbell Alternating Posterior Fly (Stability Ball)

Steps : 1.) Start off sitting on a stability ball with both feet together, your chest close to your knees and arms hanging down in front with a dumbbell in each hand. 2.) While maintaining a flat back, lift one of the weights to shoulder height allowing the arm to bend slightly and hold for a count, as the other arm stays in front of you. 3.) Return back to the starting position and alternate the exercise with the opposite arm. 4.) Repeat for as many reps and sets desired.

Revolved Abdomen Pose

Steps : 1.) Begin by laying on your back with your arms out to the sides keeping your hands at shoulder level. 2.) Take your legs and bring them up in the air whilst lifting your hips and buttocks up and to the left. 3.) Extending your heels outward, take your right leg and aim it out towards your fingertips at the side. 4.) Follow this movement slowly by lowering your left leg down to join the right. 5.) Try and hold onto both of your feet with your right hand and anchor your body to the floor with your left arm and shoulder. 6.) Turn your head in the direction of your left hand and repeat this pose for a few reps, lifting your left leg and up down towards the right and holding at full position.

Passive Opening Twist

Steps : 1.) Start by laying on your chest with your arms and legs apart in a star form. 2.) Keeping your right hand and arm attached to the floor, move your left arm up and over your left hip. 3.) Allow both of your knees to bend slightly and roll over onto the sides of your feet. 4.) Turn your head to look behind you as you lay your left arm right next to the side of your head. 5.) Hold this position for 1 to 2 minutes and then return back to the starting position and repeat with the opposite side.

Child's Pose (Stability Ball)

Steps : 1.) Begin by kneeling on the floor in front of a stability ball, placing your hands on the ball with your arms extended straight. 2.) Roll down forward slowly so that your head is even with your arms and hold this stretch for 15 to 30 seconds. 3.) Return back to the starting position and repeat this pose

Stability Ball Dumbbell Kickback

Steps : 1.) Start by laying with your chest on a stability ball, knees on the ground and feet extended behind you, holding a dumbbell in each hand. 2.) Raise your elbows up as high as possible and tuck your arms in against your body as this will be your starting position. 3.) Extend your arms back as far as possible, squeezing your triceps and hold for a count. 4.) Return back to the starting position. 5.) Repeat for as many reps and sets as desired.

Straight Leg Walk

The straight leg walk, also known as the straight leg bear crawl, is an excellent exercise for targeting the muscles of the core, shoulders, and hip flexors while also improving stability and coordination. This exercise is also known as "Toy Soldier." Begin in a tabletop position on your hands and knees with your wrists directly under your shoulders and your knees under your hips. Engage your core muscles to maintain a flat back and a stable torso throughout the exercise. Lift your knees off the ground so that you are supporting your weight on your hands and the balls of your feet. Keep your legs straight as you lift your knees, so your body forms a straight line from your head to your heels. Take a small step forward with your right hand and your left foot simultaneously. Keep your legs straight and your hips level as you move forward, focusing on maintaining a stable core. Alternate by taking a step forward with your left hand and your right foot next. Stay low to the ground as you walk forward, maintaining a slight bend in your elbows and knees to prevent locking out your joints. Avoid lifting your hips too high or sagging your lower back. Move forward in a slow and controlled manner, focusing on maintaining proper form and balance with each step. Avoid rushing through the exercise, as this can compromise your stability and increase the risk of injury. Breathe naturally throughout the exercise, inhaling and exhaling in a steady rhythm. Try to coordinate your breath with your movement, exhaling as you lift your limbs and inhaling as you place them back down. Aim to walk forward for a certain distance, such as 10-20 feet, depending on the available space. You can also perform the straight leg walk in reverse by stepping backward with your hands and feet. Start with 2-3 sets of walking forward and backward, gradually increasing the distance and duration as you become more proficient. Rest for 30-60 seconds between sets.