Exercise Videos - Bodybuilding, Strength Training & Cardio Exercises

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Ball Dumbbell Chest Press

The dumbbell chest press performed on the ball is significantly more challenging than the barbell bench press. The ball forces you to stabilize your body while pressing the dumbbells. You are also using you glutes and hamstrings to maintain proper position on the ball. This exercise requires you to focus your attention on using proper technique which helps you get more out of the exercise.

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Target Muscle Groups: Back  |  Chest  |  Hips & Buttocks  |  Legs  |  Shoulders


Ball Dumbbell Shoulder Press

The dumbbell shoulder press performed while seated on the ball is a great exercise for building shoulder strength while at the same time working the core muscles. As you press the weight overhead you activate more of the core in order to stabilize your spine. This is a good way to add variety to your training plan. You can add this exercise to your workout plan if you are bored with your current routine.

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Target Muscle Groups: Shoulders


Ball Dumbbell Supine Fly Unilateral

The dumbbell supine fly performed on the ball is an advanced exercise requiring a strong core. By weighting the body on one side it forces you to work harder to stabilize the movement. The surface of the ball provides for more range of motion and therefore recruits more muscle to perform the action. If one side of you chest is stronger than the other this exercise can help even out development. Bodybuilders like to use this exercise as a "finishing" movement on their chest day.

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Target Muscle Groups: Back  |  Chest  |  Hips & Buttocks  |  Legs


Ball PowerBlock Shoulder Press

The PowerBlock shoulder press performed while seated on the ball is a great exercise for building shoulder strength while at the same time working the core muscles. As you press the weight overhead you activate more of the core in order to stabilize your spine. This is a good way to add variety to your training plan. You can add this exercise to your workout plan if you are bored with your current routine.

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Target Muscle Groups: Shoulders


Ball Pushup Feet on Ball

If your push ups are too easy you can perform them with your feet on a ball. By raising your feet you add more resistance to the upper chest muscles, much like the incline bench press. The swiss ball also adds the extra challenge of maintaining your balance while performing the exercise. The instability challenges your core and activates the abdominals, low back and obliques.

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Target Muscle Groups: Abs & Core  |  Chest  |  Hips & Buttocks  |  Legs  |  Shoulders  |  Triceps


Ball Reverse Extension

The reversion extension on the swiss ball is a great exercise to strengthen the muscles of the back and glutes. By using the swiss ball you activate more muscles than if you perform the exercise on the floor or on a bench. The reverse extension on the ball is ideal for anyone looking to improve their back and glute strength. Hold the contraction for a second or two to get the most out of this exercise.

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Target Muscle Groups: Back  |  Hips & Buttocks  |  Legs


Ball Reverse Hip Extension

The reverse hip extension on the ball develops strength in the low back, glutes and hamstrings. This exercise is a challenging and fun way to develop low back strength. Focus on activating your glutes as you raise your legs. Keep your feet close together and stabilize your upper body with your hands planted firmly on the floor. Perform this exercise for a stronger core.

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Target Muscle Groups: Back  |  Hips & Buttocks  |  Legs


Ball Side Drape

The side drape performed on the ball will help you relieve tightness in your trunk muscles. If you sit for long periods of time and your body feels tight, this exercise will get you feeling better. Let your body melt into the ball and relax your upper body. You can perform this exercise as part of your cool down and post-workout recovery. Perform the side drape for both sides of your body during the workout.

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Target Muscle Groups: Abs & Core  |  Neck


Ball Side Drape -- Arm At Side

The ball side drape with arm at side is an excellent stretch for the torso. This exercise can be added to your workout on your strength or cardio day. It's recommended that you perform the ball side drape with your arm at your side to help control the stability of the ball. Keep your feet apart to create a solid support base for your upper body. Exhale and melt into the ball.

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Target Muscle Groups: Abs & Core  |  Neck


Ball Side Drape -- Arm Over-head

The ball side drape with arms over head stretches the torso and back muscles. By extending the arm overhead you increase the effectiveness of the stretch and release tension in the shoulder blades. Hold your arms overhead for 30 seconds or as long as it feels good. Repeat often during back workouts and at the end of your workouts. Keep your feet apart to stabilize your torso.

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Target Muscle Groups: Abs & Core  |  Back  |  Neck


Ball Superman On Toes

The superman exercise performed on the ball develops the erector spinai muscles and glutes. Performing the superman exercise on a swiss ball increased the demand placed on your core muscles. By holding your arms at your side you also stretch the chest and shoulders. This allows you to develop strength-endurance in your back while stretching the upper body. Keep your feet apart for more stability and closer together for increase difficulty.

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Target Muscle Groups: Back  |  Hips & Buttocks  |  Legs


Ball Thoracic Extension

The ball thoracic extension is a stability ball exercise that strengthens the upper back and core. The surface of the ball allows for greater range of motion than if performed on the floor. The stability ball is a great tool for developing your strength, endurance, balance, and coordination. Perform the ball thoracic exercise at home or in the gym.

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Target Muscle Groups: Back


Ball Tripod Drape

The tripod drape performed on a swiss ball stretches the back muscles. The upper, middle and lower-back muscles are effectively stretched with this exercise. The surface of the stability ball allows the muscles surrounding the shoulder blades to relax. Hold the stretch for 30 seconds or as long as it feels good. Alternate this exercise with rolling your back on the foam core to work out knots and give self massage.

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Target Muscle Groups: Back  |  Hips & Buttocks


Ball Trunk Extension

The trunk extension on the Swiss ball develops low back and glute strength. Performing this exercise with you feet against a wall will add support and make it easier to perform. Once you've mastered this exercise with your feet against a wall try it in an open space. By keeping you feet together you will recruit more of the core. As you extend your back you will feel the ball shift underneath you and this movement will require more muscles to stabilize your body.

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Target Muscle Groups: Back  |  Hips & Buttocks  |  Legs


Band Bench Press

The bench press performed with a resistance band works the chest, shoulders and triceps. The resistance on the band increases as you press away from you chest and decreases as you return to the starting position at the bottom. The resistance band also recruits the stabilizer muscles around the shoulders. You'll want to find a band with enough resistance at the top of the movement, also called the "positive" portion of the exercise.

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Target Muscle Groups: Chest  |  Shoulders  |  Triceps



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