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    Advanced Total Body Strengthening Program: Stability Ball, Free Weight Exercises

    Got a stability ball?

    Are you looking for an advanced stability ball exercise program for core strength?

    Stability Ball Exercise.

    This outline will provide suggestions for general strengthening utilizing an exercise ball and hand weights for advanced exercisers. We are personal trainers dedicated to helping people identify and reach their personal fitness and nutritional goals with in home, work place, and private studio personal fitness training and online meal planning.

    Begin with a 15-20 minute warm up of light cardio (walking in place, recumbent bike, etc.) Advanced Exercisers: Perform each exercise for 2-3 set of 12-16 repetitions, resting when you need to, using enough weight that you can only complete the desired number of repetitions. Do this workout 2-3 times a week, taking at least one day of rest between workouts. For best results, combine this workout with regular cardio and a healthy meal plan.

    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 (neutral grip).  Extend one leg and, keeping it extended, lower arms down to chest level (parallel to floor).  Contract chest to pull arms back to starting position.  Keep the leg extended throughout the set, switching legs for each set. 

    Hamstrings Rolls

    Lie on the floor and place heels on the top of 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 Crunch

    In sidelying position on the ball with one leg (under 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.


    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. 

    Back Extension

    Lie facedown with ball under your hips and lower torso.  On toes or knees and with hands behind the head or behind back, slowly roll down the ball.  Lift your chest off the ball, bringing your shoulders up until your body is in a straight line.  Repeat 12- 16.  Make sure your body is in alignment (i.e., head, neck, shoulders and back are in a straight line), your abs are pulled in and that you are breathing continuously. 

    Lie facedown with ball under your abs and hips, hands on the floor and legs straight.  Hold that position for 20 to 30 seconds, keeping your body in a straight line, abs pulled in.  Keeping balance, slowly raise your right arm out to the side, taking care not to roll or allow any part of your body to collapse. Hold that for a few seconds and switch arms.   

    Butt Lift

    Lie face up with the ball under head, neck and shoulders so that head is supported on the ball and knees bent.  Squeeze the glutes to raise hips up until body is in a straight line like a bridge.  Make sure knees don't flare out.  Lower and repeat for 12-16 reps.

    Lie face up on floor with feet heels propped on ball.  Keeping abs tight, slowly lift your hips off the floor (squeezing the buttocks) until body is in a straight line.  Hold for a few seconds and lower, repeating 12 times.  To make it easier, place ball under knees rather than under heels.  To make it harder, cross your arms across your chest.  

    Ab Roll

    Place your arms on the ball, parallel to one another.  Pulling your belly button towards your spine and tightening your torso, slowly roll forward until your chest touches the ball.  Keeping form, slowly pull your body back using your arms and abdominals.  Don't collapse as you roll forward!  Repeat 10 times.
    Lie face up with ball under shoulders and lower back, arms straight up over chest, palms together.  Hold your body in a straight line from hips to knees, knees at a 90 degree angle.  Tightening your glutes and abs, slowly twist your body to the left, sweeping arms parallel to the floor, then back up, repeating on the other side.  Keep your hips straight (don't turn them when you turn your body) and abs pulled in.  Do as many as you can for 10 to 20 seconds, rest and repeat. 

    Ball Twist

    Place ankles on the top of the ball (direct your feet to "cup" the ball).  Hold body in a straight line with abs pulled in, hips straight and hands directly under shoulders.  Slowly twist the ball to the right, keeping torso straight, then to the left.  Don't sag in the middle.  Do as many as you can for 10 to 20 seconds, rest and repeat.

    *See your doctor before you begin any exercise program.

    For more workouts please feel free to contact us! Remember, this is an advanced level workout, if you are just beginning, you can be challenged appropriately with more specific exercises ranging in intensity, duration, frequency and modality. There is a wealth of information, motivation and variety of exercises included in our programming for fitness enthusiast of all levels. Take a few moments, perhaps 15 - 20 minutes, to stretch the muscle groups you have just challenged; you will feel refreshed, relaxed, and super motivated for your next basic workout! Looking for strength exercises on a stability ball? Get a personal trainer for motivation, injury prevention, greater strength & safe weight loss.

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