8 exercises with a fitness ball for perfect body shaping

　　1. Flexion and extension press ( exercise biceps, chest, crotch, gluteal muscles)

　　Replacement exercises: biceps extensions, chest presses, horse stance or squats

　　Stand with your feet shoulder-width apart and facing forward. Lie back with your butt and lower back against the edge of the exercise ball. Holding a 5 to 10 pound (2.3 to 4.5 kg) dumbbell in each hand, extend your arms downward and lean in front of the ball. Tighten your abs, contract your biceps, bend your arms, and lift the dumbbells toward your shoulders. Tilt your head and neck back, lean on the exercise ball behind you, contract your buttocks, and lift your hips until your hips are parallel to the ground. Lift the dumbbells up toward your chest. Then return the hips and arms to the original position, and repeat the entire action for 10 to 12 times.

　　2. Hold the bocce ball (exercise the abdomen, waist, and shoulders)

　　Alternative exercise: Side crunches

　　In a push-up position, place your feet on an exercise ball with the tops of your feet facing down. Place your hands on the ground, shoulder-width apart. Tighten your abdomen and straighten your arms. Bend your knees and pull the ball toward your left shoulder. Then push it out, and then pull it to the right side, repeating 10 to 15 times.

　　3. Lunge and rolling ball (exercises quadriceps, biceps, and gluteal muscles)

　　Alternative Exercise: Regular Lunge Exercises

　　a. With your feet shoulder-width apart, hold a dumbbell weighing 3 to 8 pounds (1.4 to 3.6 kg) in your right hand. Bend your right knee and place your right foot on the medicine ball behind you.

　　b. Slowly bend your left knee, and while shifting your center of gravity, roll the ball back until your left thigh is almost parallel to the ground (the neck should be in a straight line with the spine). Gradually straighten your front leg, lift your body, and roll the ball back to the starting position. Repeat 10 times on each leg.

　　4. Bend over and lift (exercise shoulders and upper back)

　　Alternative Exercises: Chest Expansion Exercises

　　Lie face down with your chest on the exercise ball and your toes on the floor. Hold a 1 to 5 pound (0.5 to 2.3 kg) dumbbell in each hand. Keeping your elbows slightly bent, your head and spine straight, lift the dumbbell forward, return to the original position, and do 24 times.

　　5. Lean over and bend your legs (exercise gluteal muscles and lower back)

　　Alternative Exercise: Hip Stretch

　　Lie face down with your hips on the ball and your hands on the ground. Spread your legs hip-width apart, bend your knees, instep your feet naturally, with the soles of your feet pointing upward, and your thighs parallel to the ground. Swing your legs up and down, tightening your hips as you swing, keeping your abs tight to avoid arching your back and not letting the ball roll. Do 25 times.

　　6. Chest expansion and shoulder hugging (exercise chest and back shoulders)

　　Alternative Exercises: Chest Expansion Exercises

　　a. Hold a 3-8 pound (1.4-3.6 kg) dumbbell in each hand. Lie on the ball with your head, neck and shoulders. Stand with your feet shoulder-width apart and toes pointed forward. Lift your hips until your torso is parallel to the floor. Stretch your arms out to both sides, with your upper arms parallel to the ground and your elbows slightly bent.

　　b. Lift the dumbbell until the dumbbell is above your chest. Then cross your arms until the dumbbells almost touch your shoulders, and then slowly lift the dumbbells back to the starting position along the original route. Do this 10 times.

　　7. Leg-cutting ball spin (abdominal exercise)

　　Alternative exercises: leg raises or supine leg kicks

　　a. Lie flat on your back and hold the ball tightly between your ankles. Stretch your hands at your sides with your palms facing down to maintain balance. Then raise your legs to a 45° angle to the floor.

　　b. While keeping your shoulders close to the ground, try to rotate your legs to the right, then return them to the center position, and then rotate them to the left. Rotate each side 10 to 15 times, keeping the torso straight and the spine curve natural throughout the process.

　　8. Single-leg squats (exercise legs and buttocks)

　　Replacement exercises: regular single and double leg squats

　　Press the ball against the wall with your lower back. Feet shoulder-width apart. Let your arms hang by your sides or rest on your hips to assist with balance. Lift your left foot off the ground, and slowly bend your right knee until your thigh is almost parallel to the ground, and slowly stand up. Do 10 squats on each leg.