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 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...

Forward lunge and dumbbell front raises
Exercises your hips, thighs, upper body & calves. Holding dumbbells at side of body take a step forward (lunge position). Bending knees drop down... ...till back knee...

Lying chest press
Exercises your chest & arms. Using ball and bridging develops stabilising muscles around mid section and hips. Lie on fit ball with head and upper back support. Hold...

Lying dumbbell fly and pullover
Exercises your upper body. Using ball and bridging develops stabilising muscles around mid section and hips. Lie on fit ball with head and upper back support. Lift hips up...

Prone dumbbell front raises
Exercises your back & shoulders. Lie face down with torso supported on fit ball. Feet shoulder width or more apart for balance. Hold dumbbell with both hands in front of...

Prone dumbbell raises to side
Exercises your back & shoulders. Lie face down with torso supported on fit ball. Feet shoulder width or more apart for balance. Hold dumbbells at side and lift to...

Seated shoulder presses
Exercises your upper body & arms. Sitting on ball and maintaining posture develops stabilising muscles around hips and mid section. Sit on fit ball holding dumbbells at...