Body Weight Workout with Stability Ball Only

A safe and simple workout where all you need is a stability ball.

Can be performed in a circuit or in straight sets. Doing this routine twice a week will be good for starters. Then you can work up to three days a week, every other day.

Abdominal Crunch - on Ball
Abdominal Crunch - on Ball
Set
Goal
1
12-15
2
12-15
Muscles: Abdominal
Ball Back Extension
Ball Back Extension
Set
Goal
1
12-15
2
12-15
Muscles: Lower Back
Stability Ball Front Squat​
Stability Ball Front Squat
Set
Goal
1
12-15
2
12-15
Muscles: Quadriceps
Supine Ball Leg Curl​
Supine Ball Leg Curl
Set
Goal
1
12-15
2
12-15
Muscles: Glutes, Hamstrings, Lower Back
Push Up - on Knees
Push Up - on Knees
Set
Goal
1
12-15
2
12-15
Muscles: Chest
Calf raise on floor
Calf raise on floor
Set
Goal
1
12-15
2
12-15
Muscles: Calves
Reverse flye row ​
Reverse flye row
Set
Goal
1
12-15
2
12-15
Muscles: Upper Back