A stability ball is essential to any home workout program and all exercises in this circuit workout are performed on or with a stability ball. Working on an unstable surface helps build core strength, which is important for a strong back and tight abs. In addition you will burn more calories and build more lean muscle mass further boosting your metabolism.

You can also buy them at Wal-Mart, Target, or any sporting good store but the ones online are more durable. Perform each exercise for one minute then repeat the entire circuit one more time. Focus on breathing properly and pulling your belly button into your spine. Tightening your abs protects your lower back, increases stability, and burns more calories. Looking for a tougher workout then try three circuits.

Exercise
Wall Squat 1) Place flexaball against wall approximately lower back height. 2) Start position: Lean lower back against ball and take approximately one step forward with each foot. Feet should be slightly wider than hip width apart. 3) Bending at the hips and knees, lower body until thighs are parallel to the ground. DO NOT allow knees to extend past the big toe. 4) Return to start position. 5) Remember to keep back and head straight in a neutral position. 6) Watch for proper knee alignment - do not let front knee extend past big toe or deviate laterally or medially.	Sets Reps Weight/ Resistance 1     2     3     4     5
Pushups with feet on stability ball 1) Lie face down with chest on flexaball. 2) Take your hands and walk forward allowing the flexaball to roll under your body until the top of your feet are supported by the flexaball. 3) Start position: Place your hands slightly wider than shoulder width, fingers pointing straight ahead, and aligned at the nipple line. Remove one foot and suspend it 4-6 inches above the flexaball. 4) Lower your body (legs, hips, trunk, and head) 4-8 inches from the floor. 5) Return to the start position by extending at the elbows and pushing the body up. 6) Remember to keep the head and trunk stabilized in a neutral position by isometrically contracting the abdominal and back muscles. Never fully lock out the elbows at the start position and avoid hyperextension of the low back.	Sets Reps Weight/ Resistance 1     2     3     4     5
Ball Transfer Crunch 1. Start by lying on your back with a stability ball held between your legs and your arms directly above your head. 2. Simultaneously raise your legs with the ball and your shoulders up towards the ceiling. 3. At the top grab the ball with your arms and return to the starting position with the ball in your hands. 4. Repeat this movement and transfer the ball back to your feet. 5. Repeat for the required repetitions.	Sets Reps Weight/ Resistance 1     2     3     4     5
Prone Reverse Flye on ball 1) Lie face down with chest supported by a stability ball. Feet should be wider than shoulder width apart for stability. 2) Start position: Hold DB’s in each hand with neutral grip (palms facing each other) and rest DB’s on floor directly under shoulders. 3) With elbows slightly bent and facing the ceiling, raise DB’s to shoulder level and squeeze shoulder blades together at top of movement. 4) Return to start position.	Sets Reps Weight/ Resistance 1     2     3     4     5
Seated Shoulder Press on 1 Leg 1) Sit in upright position with feet shoulder width apart and knees slightly bent. Raise one leg up off the floor and maintain your balance. 2) Start position: Position DB’s to ear level with an overhand grip (palms facing forward). 3) Press hands up above head keeping wrists over the elbows and arms moving parallel to body at all times. 4) Return to start position. 5) Remember to keep back and head straight in a neutral position - hyperextension or excessive flexion may cause injury.	Sets Reps Weight/ Resistance 1     2     3     4     5
Supine Bicep Curl Sit in upright position on flexaball with feet flat on floor. Walk feet forward allowing flexaball to roll underneath body until it is positioned on mid to upper back region (you may rest head on flexaball). Raise hips to create a “table top” position parallel to floor. Start Position: Extend arms so that the dumbells are towards the ground in front of the ball. Curl dumbells up to the top position. Avoid flexing the arm forward using the shoulder. Return to the starting position and repeat.	Sets Reps Weight/ Resistance 1     2     3     4     5
Incline overhead tricep extension 1. Lie on your back on the ball and drop your hips towards the floor. 2. Hold the dumbells above your chest with your arms extended. 3. Proceed to bend your arms at the elbows until your elbow is bent to around 90 degrees. 4. Return to the starting position and repeat. 5. Try not to move your elbows or upper arm during this movement.	Sets Reps Weight/ Resistance 1     2     3     4     5
Russian Twist 1. Roll out onto ball in a supine position. The ball should be on your upper back. 2. Keeping your hips and body parallel to the floor (no sagging of the hips) rotate your shoulders to the right with your arms extended. 3. Remember to keep your trunk parallel with the floor. Now rotate towards your left and repeat back and forth until the desired number of repetitions is met. The ball should pretty much stay in one place. Keep your body in a straight line and parallel with the floor. No sagging of the hips	Sets Reps Weight/ Resistance 1     2     3     4     5
Prayer Stretch 1. Start by kneeling on the ground with your arms out in front of you. 2. Slide your arms further away and slowly shift your hips back towards your feet until a comfortable stretch is felt. 3. Hold for 20-30 seconds. Repeat as prescribed.	Sets Reps Weight/ Resistance 1     2     3     4     5
Runners Hip Flexor Stretch 1. Stand with legs wider than shoulder width apart. 2. Bend knee and lean to that side, with your chest on your thigh. Keep opposite leg straight. Stretch should be felt in extended straight leg. 3. Hold for 20-30 seconds and then repeat to the other side.	Sets Reps Weight/ Resistance 1     2     3     4     5