Stability Ball Exercises

Learn how to do step back lunges with a plate twist. Presented by Real Jock Gay Fitness Health & Life. Benefits Strengthen the stability of your core and your hips as you give your legs a workout. Using a weight plate and body twist adds an intense edge to the classic lunge. ...more

Learn how to do side pillar hip lifts. Presented by Real Jock Gay Fitness Health & Life. Benefits You need stability in your hips and oblique muscles (the muscles that run down the sides of your torso) for body balance and core strength in sports and everyday life. But many p ...more

Learn how to do lean barbell single side rows. Presented by Real Jock Gay Fitness Health & Life. Benefits Side rows work the entire complex of muscles in your upper back. For this variation, you use a barbell rather than a dumbbell so that you can be certain you're controllin ...more

Eliminate the FUPA from your body! This fitness video will show you the cure to that nasty "Fat Upper Pubic Area" that most woman have trouble with. That belly flab is a no-go, so start using this abs workout to begin exercising your abdominal area and feeling great again. You ...more

If you can walk, then you can do this exercise. Many exercise moves force you to contort your body like a German pretzel, often resulting in tilting over in a ball of confusion before the lifting or the squating even begin. This walking lunge move, however, is as simple as it ...more

Chelsea F.C. and Czech Republic goalkeeper Petr Cech believes that goalkeeping is one of the most important and strenuous positions on the soccer team. And with this video, he shows you just how hard tuning into the ball's whereabouts it. This video is not for you if the thou ...more

Joel Harper from Runners World TV is going to show you how an ab workout properly named the "karate kid". For this ab exercise you are going to need a small medicine ball preferably one with sand inside and you are going to want to place it between your two feet while standing ...more

To do the samurai chop grab a medicine ball with both hands. Put your feet adjacent to each other (keep them very close). Lift the medicine ball up and to the left of your body. Then bring it down and to the right of your body. After this you can do it on the others side, up t ...more

This pilates how-to video illustrates the Obliques Roll Back exercise. This is a challenging rotational pilates exercise for athletes and advanced clients. Obliques Roll Back targets the obliques, transversus abdominis and rectus abdominis. Focus on opening your hip joints to ...more

Learn how to do Super Chests. Presented by Real Jock Gay Fitness Health & Life. Starting Position Attach a tube to a fixed at your head height. Stand with the tube behind you and take one handle in each hand. Stand with feet staggered and bring the tube to chest level, elbows ...more

If you have a Swiss ball, then it's probably about time you used it, and the "lying Swiss-ball row with external rotation" is a great exercise to try out. Men's Health gives you the lowdown on this arm workout. As with the incline bench row, you will work your back, biceps and ...more

This instructional video from Men's Health demonstrates one of the best ways of toning your abs. Start out with an easy weight and progress to a heavier ball for more effectiveness. Lie on your back holding a medicine ball in front of your chest, elbows flared out to the side ...more

Learn how to do seated leg presses. Presented by Real Jock Gay Fitness Health & Life. Benefits For training all of the large muscle groups in the legs, you can’t beat leg presses. They’re also one of the few mass-building exercises where you can safely use a lot of resistance ...more

Learn how to do power press single leg presses. Presented by Real Jock Gay Fitness Health & Life. Benefits For these leg presses, you'll choose an amount of weight that presents a challenge, but not so much that you can't add some speed and thrust to your movement. You'll be ...more

Learn how to do shoulder push up. Presented by Real Jock Gay Fitness Health & Life. Benefits If you can already do full handstand push-ups, you probably already have rippling shoulder muscles. If you can't, don't despair, because you can build up to handstand push-ups using t ...more

Learn how to do medicine ball soccer throws. Presented by Real Jock Gay Fitness Health & Life. Benefits Work toward a World Cup physique by throwing a medicine ball toward the ground, then catching it and bringing it overhead. Your abs support the movement of your shoulders; ...more

Learn how to do plank hop ups and down on a medicine ball. Presented by Real Jock Gay Fitness Health & Life. Benefits Invert a push-up to take your chest and shoulders to a new dimension. With a medicine ball under your chest in push-up position, blast off the floor with both ...more

Learn how to do hands and toes walk out and backs. Presented by Real Jock Gay Fitness Health & Life. Benefits The hands and toes walk out and back is essentially a slow and methodical change in position from a pike position to a plank position. Sounds easy? It's not. This exer ...more

Learn how to do tuck jumps. Presented by Real Jock Gay Fitness Health & Life. Benefits Tuck jumps are the last word in simple power leg workouts. Jump into the air as high as you can, bringing your knees up in mid-air, and then land light—even if your muscles are shaking. St ...more

Learn how to do dumbbell clean and presses. Presented by Real Jock Gay Fitness Health & Life. Benefits This exercise converts a classic shoulder exercise, often done with a barbell or kettlebell, to take advantage of its leg-busting potential. Put squats between the elements o ...more

Learn how to do landmines with a barbell. Presented by Real Jock Gay Fitness Health & Life. Benefits They don't call them landmines for nothing. You'll need an explosive motion to swing an Olympic bar from one side of your body to the other, giving you a full body workout that ...more

Squats are probably the most useful exercise you can do at the gym—no other single exercise encourages more muscle growth. With a range of motion that incorporates many different muscle groups in the legs, core and upper body, squats strengthen not only those muscles, but also ...more

Learn how to do medicine ball pull-overs. Presented by Real Jock Gay Fitness Health & Life. Benefits Pull-overs are excellent for strengthening the lat and serratus muscles around your shoulder blades. If you go for too much range of motion on these, you risk injuring your sho ...more

Learn how to use a medicine ball to do a squat thrust with a wall rebound. Presented by Real Jock Gay Fitness Health & Life. Starting Position Stand upright facing a wall at a distance of five or six feet, with a medicine ball held in both hands. Your hands should be at chest ...more

Learn how to do knee tuck floor crunches. Presented by Real Jock Gay Fitness Health & Life. Benefits Many people overwork their upper abs while neglecting their lower abs, which are weaker and harder to target. Knee crunches work both together, developing your upper and lower ...more

Learn how to squats and plyometric jump squats. Presented by Real Jock Gay Fitness Health & Life. Benefits This combination exercise alternates body weight squats and plyometric jump squats to give your legs and body a maximum workout. Plyometric jump squats provide many of th ...more

Learn how to do single medicine ball on the shelf crunches. Presented by Real Jock Gay Fitness Health & Life. Benefits Add the medicine ball to a classic abdominal crunch to get an extra punch. Alternate holding the ball in your hands and with your legs to push both your uppe ...more

Learn how to do center, diagonal and side to side heavy medicine ball chops. Presented by Real Jock Gay Fitness Health & Life. Benefits To train your entire body—arms, legs, core, and back—try this sequence of medicine ball chops. Start with center chops, then move to diagona ...more

Learn how to do super legs exercise. Presented by Real Jock Gay Fitness Health & Life. Benefits Super Legs is one leg exercise you can't live without, particularly since it combines four incredible leg exercises: squats, reaching lunges, jump scissor switches, and jump squats ...more

Learn how to do flip turn abs with jumps. Presented by Real Jock Gay Fitness Health & Life. Benefits This explosive exercise works you in every direction, combining an abs-crunching reverse tuck to squatted tuck with an explosive vertical jump for leg speed and power. Starti ...more

If traditional supine bridges become too easy, you can try to progress to the one leg version. This exercise is going to work your glutes like none other. Your hamstrings and lower back are also heavily engaged during this exercise. The single leg bridge requires an advanced l ...more

This video shows you how to perform a BOSU ball squat thrust. A beginner and a more advanced version of this exercise are both shown. First you put the BOSU on the ground flat side up and you reach down and grab the sides of the BOSU. You then kick your legs out into a push-up ...more

Yuri Elkaim, personal fitness coach, shows you a five-exercise Bosu Ball workout that will tone your abs fast. The first exercise is a pushup on the Bosu Ball with the spherical side down. With your torso down, lift one leg up from the floor. Bring the torso down, then back up ...more

Medicine balls have been used for strength training for thousands of years. Athletes in many sports can attest to their value. Learn how to use a medicine ball in this exercise tutorial. When exercising with a medicine ball you should intensify with faster reps, choose a safe ...more

The cable pullover is a great way to work the upper back muscles. This exercise also works just about all the muscles of the upper body to some degree. The largest muscle in the back is scientifically known as the latissimus dorsi. You might see it referred to as the "lats" or ...more

Here is a simple exercise you can do for the gluteus muscles. Abduction means to move away from the center of the body. In this exercise, your leg will move laterally (outward). When the leg moves laterally, the primary muscle being worked is the gluteus. Instructions: Lean ...more

If you want to improve balance and strength in the leg muscles, try the single leg deadlift (also called the single leg Romanian deadlift). This exercise is primarily going to work your hamstrings and butt. The single leg deadlift comes with a high degree of difficulty because ...more

This clip offers an overview of how to perform a simple Pilates exercise routine with a Purple Pilates Ball. With Pilates, as with any physical fitness system, a basic mastery of proper technique is essential for both maximizing the effectiveness of your workouts and avoiding ...more

Better your lumbo-pelvic stability with a Pilates Reformer exercise machine. With pilates, as with any physical fitness system, a basic mastery of proper technique is essential for both maximizing the effectiveness of your workouts and avoiding accidental injury. Whether you'r ...more

The body saw exercise is as difficult as it sounds, but once you see your body the next day you'll be happy you stuck to it. Coach Nick Tumminello, Baltimore personal trainer, shows you how to perform the body saw abs workout. The body saw is a great abs exercise to get six p ...more

This how to video is a demonstration of an exercise which contributes to back strength and core stability. The bridge exercise should not be attempted if you have shoulder problems. Watch this tutorial and you will be able to do the bridge exercise.

Learn how to exercise by doing the dumbbell tricep extension on bosu flat down. EXERCISE DETAILS: Primary Muscle Group: triceps Secondary Muscle Group: abs and obliques Base Movement: tricep extension Equipment: bosu flat down, dumbbell Training Type: balance and stability, we ...more

Learn how to exercise by doing the cable leg extension. EXERCISE DETAILS: Primary Muscle Group: quads Secondary Muscle Group: abs and obliques, hip flexors Base Movement: leg extension Equipment: cable Training Type: balance and stability, weight training Level of Difficulty: ...more

Learn how to exercise by doing the standing cable hip abduction with hip rotation. EXERCISE DETAILS: Primary Muscle Group: outer thighs Base Movement: hip abduction Equipment: cable Training Type: balance and stability, weight training Level of Difficulty: 6 Sport Specific: ba ...more

Learn how to exercise by doing the standing hip abduction with ankle weight. EXERCISE DETAILS: Primary Muscle Group: outer thighs Base Movement: hip abduction Equipment: ankle weights Training Type: balance and stability, weight training Level of Difficulty: 5 Sport Specific: ...more

Learn how to exercise by doing the alternating quadrupled lift with same side arm and leg. EXERCISE DETAILS: Primary Muscle Group: lower back Secondary Muscle Group: glutes, hamstrings, levator scapulae, shoulders, traps - upper Base Movement: quadruped lift Training Type: bal ...more

Learn how to exercise by doing the alternating superman on bosu with opposite side arm and leg. EXERCISE DETAILS: Primary Muscle Group: lower back Secondary Muscle Group: glutes, hamstrings, neck extensors, shoulders Base Movement: superman Equipment: bosu flat down Training T ...more

Learn how to exercise by doing the alternating superman on bosu with same side arm and leg. EXERCISE DETAILS: Primary Muscle Group: lower back Secondary Muscle Group: glutes, hamstrings, neck extensors, shoulders Base Movement: superman Equipment: bosu flat down Training Type: ...more

Learn how to exercise by doing the quadruped lift with same side arm and leg. EXERCISE DETAILS: Primary Muscle Group: lower back Secondary Muscle Group: glutes, hamstrings, levator scapulae, shoulders, traps - upper Base Movement: quadruped lift Training Type: balance and stab ...more

Learn how to exercise by doing the superman on bosu. EXERCISE DETAILS: Primary Muscle Group: lower back Secondary Muscle Group: glutes, hamstrings, neck extensors, shoulders Base Movement: superman Equipment: bosu flat down Training Type: balance and stability, weight training ...more

Learn how to exercise by doing the standing bent knee cable leg raise. EXERCISE DETAILS: Primary Muscle Group: hip flexors Secondary Muscle Group: abs and obliques Base Movement: leg raise Equipment: cable Training Type: balance and stability, weight training Level of Difficul ...more

Learn how to exercise by doing the standing bent knee leg raise with ankle weight. EXERCISE DETAILS: Primary Muscle Group: hip flexors Secondary Muscle Group: abs and obliques Base Movement: leg raise Equipment: ankle weights Training Type: balance and stability, weight traini ...more

Learn how to exercise by doing the standing leg raise and extension with ankle weight. EXERCISE DETAILS: Primary Muscle Group: hip flexors Secondary Muscle Group: abs and obliques, quads Base Movement: leg extension, leg raise Equipment: ankle weights Training Type: balance an ...more

Learn how to exercise by doing the standing straight leg raise with ankle weight. EXERCISE DETAILS: Primary Muscle Group: hip flexors Secondary Muscle Group: abs and obliques Base Movement: leg raise Equipment: ankle weights Training Type: balance and stability, weight trainin ...more

Learn how to exercise by doing the standing hip adduction with tubing. EXERCISE DETAILS: Primary Muscle Group: inner thighs Base Movement: hip adduction Equipment: tubing Training Type: balance and stability, weight training Level of Difficulty: 5 Sport Specific: basketball, b ...more

Learn how to exercise by doing the reverse dumbbell fly on bosu flat up. EXERCISE DETAILS: Primary Muscle Group: shoulders Secondary Muscle Group: lats, rhomboids, traps - mid Base Movement: reverse fly Equipment: bosu flat up, dumbbell Training Type: balance and stability, we ...more

Learn how to exercise by doing the alternating dumbbell bicep curl on bosu flat up with underhand grip. EXERCISE DETAILS: Primary Muscle Group: biceps Secondary Muscle Group: forearms Base Movement: bicep curl Equipment: bosu flat up, dumbbell Training Type: balance and stabil ...more

Learn how to exercise by doing the cable bicep curl with rope on tilt board diagonal. EXERCISE DETAILS: Primary Muscle Group: biceps Base Movement: bicep curl Equipment: cable, rope, tilt board diagonal Training Type: balance and stability, weight training Level of Difficulty: ...more

Learn how to exercise by doing the double crunch on bosu with your arms at your side. EXERCISE DETAILS: Primary Muscle Group: abs and obliques Secondary Muscle Group: hip flexors Base Movement: crunch, leg raise Equipment: bosu flat down Training Type: balance and stability, w ...more