Exercise Database

Reclining Big Toe Pose

Steps : 1.) Start by laying on your back with your knees bent up towards the ceiling. 2.) Take your right leg, extend it up and grab it. 3.) Allow the straight leg that is being held to go out to the side of your body, keeping it straight in the process and you move it down towards the floor. 4.) Turn your head slightly in the opposite direction and keep your opposite hand pushed upon the left leg. 5.) Hold this position for 5 to 10 breaths and then switch legs.

Hare Pose

Steps : 1.) Start by sitting on your knees keeping them close together. 2.) Fold your body forward so that your forehead rests on or near the floor. Extend your arms behind you near your feet. 3.) Take your hands and hold onto the sides of your feet, then lift your buttocks high in the air. 4.) Hold onto this position for 5 to 10 breaths and return back to the starting position.

Dumbbell Cobra (Stability Ball)

Steps : 1.) Start by lying in a prone position with a stability ball positioned under your sternum. Keep your legs straight behind you and your arms at your sides. Take hold of a light pair of dumbbells. 2.) Squeeze with your glutes, extend your arms back towards your legs, keep your feet straight and lift your torso a few inches off the ball in an elevated position. 3.) Hold the position for a few seconds and return back to the start. 4.) Repeat for as many reps and sets as 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.

Dumbbell Bicep Curl on Stability Ball

The bicep curl on a stability ball with leg raised exercise is an advanced exercise that incorporates balance along with a bicep curl. Steps : 1.) Start by holding a dumbbell in each hand with a palms up grip. 2.) Place the top of one foot behind you on an exercise ball as if you were stretching your leg. 3.) While keeping your back straight and your abs drawn in, bring your arms down in front of your legs. 4.) Raise your arms up, curling and contracting your biceps, squeezing the muscle as much as possible. 5.) Lower your arms and return to starting position and switch legs. 6.) Repeat for as many reps and sets as desired.

Barbell Snatch Balance

Steps : 1.) Start by holding a barbell with light weight across the back of your shoulders, keeping your feet shoulder width apart and turned out slightly. 2.) Slowly lower yourself by bending your knees slightly then forcefully pushing yourself up so that the bar is overhead and you can drive yourself underneath. 3.) As you continue into a full squat, elevate the barbell overhead and hold for a count. 4.) Return to a standing position then slowly, under control, lower the weight back to the starting position. 5.) Repeat for as many reps and sets as desired.

Dumbbell Alternating Bicep Curl (Stability Ball)

Steps : 1.) Begin by standing up straight with a dumbbell in each hand and a stability ball placed behind you. 2.) Lift up one of your legs and place it behind you onto the stability ball making sure that your shin is placed on the top of the ball. 3.) Slowly lift one of the dumbbells up to chest level, isolating the bicep, hold for a 2 count and then lower back down to the starting position under control. 4.) Repeat with the other other for as many reps and sets as desired.

Dumbbell One-Arm Posterior Fly on 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 one hand. 2.) While maintaining a flat back, lift the weight 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 repeat for as many reps and sets desired.

Stability Ball Rollover

Steps : 1.) Lay down on the floor with your legs extended and an exercise ball between your ankles. 2.) Keep your hands firmly positioned at the sides of your glutes. 3.) Using your abs, slowly bring the exercise ball up and over your body until the ball is resting on the floor above your head. 4.) Hold this position for up to 15 seconds and then return back slowly to the starting position.

Stability Ball Reverse Crunch

Steps : 1.) For this exercise you will need a partner or a structure to hold your balance and you in place. 2.) It is important to make sure that you have core abdominal strength before performing this exercise. 3.) Start off by lying with your back in the middle of an exercise ball, grabbing your partner's hand, finding your balance and straightening out your legs. 4.) After finding your balance, curl your legs up towards your chest and squeeze tight with your abdominals. 5.) Return back to the starting position and repeat for as many reps and sets as possible. Tips : 1.) It is important to take this workout/exercise slowly, as it is difficult to maintain and get your balance

Barbell Frankenstein Squat

Steps : 1.) To begin this exercise; start off by placing a barbell on the front of your shoulders. 2.) Keeping the barbell still and in place, extend your arms out in front of you so that they are parallel with the floor and at shoulder level. 3.) Bend at the knees and lower your hips down towards the ground, keeping your chest and back straight along with the barbell secure on your shoulders. 4.) Continue in a basic squat motion until your upper legs come in contact with your calves. 5.) Return back to the starting position slowly with barbell in place. 6.) Repeat this exercise for as many repetitions as needed.

Medicine Ball Bicep Curl on Stability Ball

The medicine ball biceps curl on an exercise ball requires balance and coordination while also isolating and targeting the bicep muscle Steps : 1.) Start by sitting on an exercise ball with your feet firmly on the floor in front of you. 2.) Hold a Medicine Ball in one hand and curl it up bringing your forearm up to your bicep, isolating the muscle as much as possible. 3.) Return to starting position and switch arms. 4.) Repeat for as many reps and sets as desired.

Dumbbell One-Arm Arnold Press (Stability Ball)

Steps : 1.) Start by sitting on an exercise ball with a dumbbell in each hand. 2.) Elevate the dumbbells up towards your shoulders with your palms facing towards you in an arnold press position. 3.) Slowly press one of the dumbbells up towards the ceiling, rotating your wrist outward, until your arm is fully extended. 4.) Then return back to the starting position, rotating your wrist back inward, and repeat for as many reps and sets as desired.

Stability Ball Hundreds

Steps : 1.) Start by laying with your back on the floor and your legs placed on top of an exercise ball, keeping your hands at your sides. 2.) Once in position lift your shoulder blades off of the floor with your hands and then quickly raise your hands up and down using short spurts feeling tension on your abs. 3.) Repeat for as many reps and sets desired.

Kettlebell One-Arm Palm Clean

Steps : 1.) To begin this exercise; start off by placing one kettlebell between your feet and bend down at your knees pushing your glutes out. 2.) Take the kettlebell by the handle and raise it quickly so that it flips and the ball lands in the palm of your hand. 3.) Then throw the kettlebell back out and catch it with the handle in front of you and return it back to the floor. 4.) Return back to the starting position. 5.) Repeat this exercise for as many repetitions as needed

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

Stability Ball Quadricep Stretch

Steps : 1.) Begin by sitting on an exercise ball and placing your hands upon either side of the ball. 2.) Roll forward slowly so that your upper glutes are barely touching the ball and the middle of your back is in the center of the ball. 3.) While rolling forward straighten out one leg and keep the other one bent, then push the bent leg towards the floor so that you feel a stretch in your quads. 4.) Hold onto this position for 15 to 30 seconds and the repeat with the opposite leg.

Cable One-Arm Incline Press (Stability Ball)

Steps : 1.) Start by setting up a handle on a low pulley cable machine and placing a stability ball next to the machine. 2.) Grab onto the handle with a neutral, hammer grip, twisting it so that it is turned horizontally and sit down on the ball. 3.) Walk your feet out in front of you so that your legs are extended out in front of you with knees bent and your upper back is flat on the middle of the ball. 4.) Raise the handle above your chest as this will be your starting position. 5.) Slowly lower the handle down to your side, feeling a stretch in your chest and hold for a count. 6.) Return back up to the starting position and squeeze. 7.) Repeat for as many reps and sets as desired.