Back extension on fit ball
Strengthens upper and lower back muscles. Take up a position lying prone on a fit ball. Make sure the feet are wide apart for stability. Bend over the ball to start the...

Ball on the wall squats
Exercises your hips & thighs. Stand with fit ball positioned between the wall and the lower back. Maintaining pressure against the ball, lower slowly into a squat...

Dumbbell circular side raise
Strengthens shoulder, upper and lower back muscles. Take up a prone position on a fit ball. Have the feet wider than shoulders for stability. Holding dumbbells at the side...

Dumbbell squat and press
Exercises your hips, thighs & upper body. Stand with dumbbells positioned at shoulders. Squat down slowly till thighs are parallel to floor. Return to standing...

Dumbbell squat and side raises
Exercises your hips, thighs & upper body. Stand with dumbbells at side of body. Squat down... ...and raise the dumbbells to the side, about shoulder height. Stand...

Fit ball abdominal crunches seated on ball
Exercises your abdominal muscles. Using fit ball develops stabilising muscles around mid section. Lie face up on the ball so that the spine curves over the ball to stretch...

Fit ball crunches feet on ball
Exercises your abdominal muscles. Start by lying on the floor with legs supported on fit ball. Knees at a right angle (90°). Cross the arms in front with hands on...

Fit ball hamstring and gluteal butt roll in
Exercises your hamstrings (back of thigh) & gluteus (butt). Lying on the floor with feet resting on top of ball. Arms extended out to side of body for support. Lift hips...

Fit ball pushups
Exercises your upper body & arms. Using ball and keeping body rigid develops stabilising muscles around mid section and hips. With legs resting on fit ball assume a push...

Fit ball reverse crunches
Exercises your abdominal muscles & inner thigh. Lying on floor with fit ball position between ankles and calves. Hips are at 90°. Hold ball firmly and lift hips till...