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...

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...

Hip lift on fit ball
Strengthens hamstrings, gluteal, lower back and transverse Ab muscles. Lying supine on floor with feet on the fit ball. Knees bent at a right angle. Arms out and palms up...

Lying triceps extensions
Strengthens the triceps at the back of arm. Lying supine on a fit ball so that the shoulders and head are supported. Hold the dumbbells at arm length in front of the chest....

Medicine Ball ab crunches
Strengthens mid section, torso and shoulder muscles. Lying supine on floor with feet supported on a fit ball and knees bent at a right angle. Hold a medicine ball at arm...

Medicine Ball lunges
Strengthens legs, hips, shoulders and spinal erector muscles. Start with one leg forward and medicine ball held at arm length in front. Lunge forward by bending both knees...

Medicine Ball sit ups using a fit ball
Strengthens mid section and torso muscles. Take a position on a fit ball so that the feet are wide enough apart for stability. Stretch back over the fit ball with the arms...

Medicine Ball squats
Strengthens legs, hips, shoulders and spinal erector muscles. Stand with feet slightly wider than shoulder width holding medicine ball at arm length above head Squat down...

Medicine Ball step-ups
Strengthens legs, hips, shoulders and leg stabilisers. Stand with one leg on low bench or step with the medicine ball held at chest. Step up on to the bench... ...and...

Medicine Ball trunk rotation on fit ball
Strengthens mid section and shoulder muscles. Sitting on a fit ball with feet wider than shoulder width apart for stability. Hold the medicine ball at arms length and...

Pushups
Strengthens chest and torso muscles. Start by kneeling on the floor. Place the hands in front of you slightly wider than shoulder width and the arms straight to support the...

Seated dumbbell biceps curl
Strengthens the biceps at the front of the arm. Take a position sitting on a fit ball. Start with the arms extended at the side holding the dumbbells. Keep the elbows...

Single leg squats
Strengthens legs, hips, and leg stabilisers. Stand with one leg extended back with the foot supported on a low bench or step. Lower body by bending both knees. Continue...