Upper Body

• The most basic arm exercises to do while on the exercise ball are bicep and tricep curls, using 3- to 5-pound weights. Posture is essential in this maneuver; sit up straight and make sure your spine is neither convex nor concave. More importantly, use slow, controlled movements during your curls, especially during the tricep exercises. If you are too rapid with your movements or if you choose a weight that is too heavy, you could pinch a nerve. The idea is for the exercises to feel comfortably difficult. Another good move is to get on your stomach, steadying the ball under your abdomen, and alternating sides with a weight in each hand, pulling the weight back until it reaches behind your ear. An even more basic exercise that we all know is the push-up, which can be adapted to the exercise ball by propping the fronts of your calves on the ball, then pushing. Alternatively, you can steady the ball under your hands while performing the push-up. Posture is especially important during push-ups on the exercise ball.
  
  

The Core

• Steadying the exercise ball under your back while doing abdominal crunches is the best way to work your core. Because you are relying on the balance of your own body, the exercise ball is actually ensuring that you perform the push-up correctly. While the standard crunch is mandatory, don't forget to work your obliques as well by performing side crunches. In these crunches you are aiming your chest toward alternating knees. Another good move for the core muscles is to steady the exercise ball under your lower back, and bend your arms behind your head, cradling your head in your hands. Next, take your left elbow and reach for your right knee, while bringing the right knee inward. Alternate this move for both sides. When you're ready for lower ab work, lay on your back and get ready for lower abdomen exercises. Place the ball between your ankles and lift your legs to a 45-degree angle, making sure they are keeping straight. This killer exercise will whip your lower abdomen into shape in no time!
  
  

Lower Body

• The squat gets a makeover with the incorporation of the exercise ball. Find a wall and stand against it, steadying an exercise ball behind your lower back. Keep the exercise ball steadied on your lower back as you ease into a squat, making sure your knees do not extend over your toes. Next, get on the floor, steady the ball under your abdomen and plant your hands firmly on the floor. Lift one leg at a time until you can feel the burn in the upper thigh and buttocks. Optionally, you can reach the opposite arm straight ahead. Be sure to switch sides.