Exercise Database

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.

Band Shoulder Press (Stability Ball)

Steps : 1.) Begin by sitting on an exercise ball that is placed on top of a stretched band with a grip held in each hand and keeping your feet flat on the floor. 2.) When balanced slowly press the bands upward so that they are elevated over your head and hold this position for a count and return back to the start. 3.) Repeat for as many reps and sets as desired.

Dumbbell One-Arm Shoulder Press (Stability Ball)

Steps : 1.) Start by sitting on a stability ball straight up, gripping a dumbbell in one hand and keeping it parallel to your head. 2.) Slowly press the weight upward until the elbow is next to your ear and hold for a count. 3.) Return back to the starting position and repeat for as many reps and sets as desired.

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

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 Hip Flexor Stretch

Steps : 1.) Start off by sitting on an exercise ball with one of your feet in front of the ball and the other behind it, both feet extended. 2.) Take your hands and place them upon your forward knee and sit up straight. 3.) Move your hands back towards your hips, after your in place, and push down on your hips until you start to feel a stretch. 4.) Hold this position for a few seconds then switch sides and repeat steps with opposite leg.

Stability Ball Hug

Steps : 1.) Start by sitting on the floor with an exercise ball in between your legs and close to your body. 2.) Hug your arms around the exercise ball as a support for your body during this stretch 3.) Then position your feet so that they are flat on the floor. 4.) Grip tightly against the exercise ball feeling a full stretch in your back and hold for about 15 to 30 seconds. 5.) Repeat for as many reps and however long you desire.

Stability Ball Single-Leg Crunch

Steps : 1.) Begin by lying on an exercise ball with the small of your back, crossing your arms across your chest and slowly lifting one leg off of the floor. 2.) As soon as you find your balance, curl your torso up and draw in your belly button towards your spine. 3.) Squeeze with your abdominals and then slowly return back to the starting position repeating for as many reps and sets as possible.

Stability Ball Narrow Push-Up

Steps : 1.) Begin by rolling into a prone position on an exercise ball until your shins are on the top of the ball and your hands are on firmly on the floor in front of you right under the shoulders. 2.) Position your hands and bring them closer together so that they are just shoulder width apart. 3.) Lower your chest in a pushup position bending at the arms and go down as far as you comfortably can and then slowly raise back up. 4.) Repeat for as many reps and sets as desired.

Dumbbell Alternating Cobra (Stability Ball)

Steps : 1.) Start off by lying in a prone position with a stability ball underneath your sternum, keeping your legs straight behind you and your arms at your sides. 2.) Squeeze with your glutes, keep your feet straight and lift your torso off of the ball in an elevated position. 3.) Extend your right arm backwards while keeping the left arm in place, return the right arm to the starting position while the left arm extends backwards. 4.) Alternate arms for as many reps and sets as desired.

Cable One-Arm Press (Stability Ball)

Steps : 1.) Start off 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 in a horizontal position and sit down on the ball. 3.) Slowly walk your feet out in front of you so that your legs are extended out in front of you with knees bent and your 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.

Stability Ball Side Bend

Steps : 1.) Begin by sitting down on a stability ball keeping your spine straight and your feet planted firmly on the floor, using your left arm as a support for your body. 2.) Then stretch your right arm up and back so that your hand is elevated right above your head. 3.) Lean slowly over to your left with your head towards your left shoulder as far as you can until you feel a stretch. 4.) Hold for 15 to 30 seconds and then repeat with the opposite side.

Cable Dual Overhead Curl (Stability Ball)

Steps : 1.) Start by setting up handles on two cable pulley machines and placing a stability ball in between the machines. 2.) Place the handles in a position where it is at shoulder level when you sit down on the exercise ball. 3.) Grab the handles with an underhand grip and sit down on the exercise ball, keeping your body straight up, and arms extended out towards your sides. 4.) Slowly curl the cables up towards your head, isolating the biceps, and squeeze. 5.) Hold for a count then return back to the starting position. 6.) Repeat for as many reps and sets as desired.

Barbell Jerk Dip Squat

Steps : 1.) Start with a barbell racked upon your shoulders in a front squat or jerk position, using your shoulders to create a resting shelf and bar lightly touching your throat. 2.) While keeping your torso vertical, dip slightly by flexing in your knees allowing them to move forward without your hips moving. 3.) Then forcefully push through your feet to return the barbell to the starting position. 4.) Repeat for as many reps and sets as desired.

Stability Ball Back Extension with Knees Off Ground

Steps : 1.) Begin by lying prone with your chest on top of an exercise ball in a plank position with your arms extended back behind your body. 2.) Extend your back towards the ceiling and hold position for a few seconds then return to the start position. 3.) Repeat for as many reps and sets as possible.

Dumbbell Kneeling Bicep Curl (Stability Ball)

Steps : 1.) Start off kneeling on an exercise ball, making sure that you find and get your balance first, with a dumbbell in one of your hands. 2.) Hold the dumbbell palms up at hip level and slowly curl the weight to chest level, pause and then lower back down to the starting position under control. 3.) Repeat for the number of reps and sets desired and switch arms.

Stability Ball Hip Extension

Steps : 1.) Start by rolling onto a stability ball getting into a push up position, with the exercise ball right underneath your hips. 2.) Keep your legs straight together and lift them as far back as you are able to. 3.) Raise both legs slowly and make sure not hyperextend your back, then return back to the starting position. 4.) Repeat for as many reps and sets as desired.

Upward Facing Bow Pose

Steps : 1.) Start off by laying on your back with your knees bent up, placing your palms facing out near your shoulders. 2.) Putting the weight of your body on your heels, peel your back off of the floor and lift up through the hips. 3.) As your hips are raised up off of the ground, put the pressure on the palms of your hands and straighten the arms to lift into the full position. 4.) Once at this position press your inner thighs closer together and push your groin up towards the ceiling. 5.) Hold this position for a few seconds and return back to the starting position.