Push Ups

• Doing push ups on a fitball can help develop upper body strength better than standard push ups because you are fighting constantly to keep balance along with the usual push up pain. You can start by lying your stomach on the fitball and using your hands for stability. Slowly walk yourself forward until the ball is resting on your shins. Place your arms shoulder width apart and extend them until your entire body is in line. Contract your abdomen muscles and then allow your arms to bend at the elbow until your upper arms are parallel to the floor. Extend up to complete the first of 10 repetitions. After 1 set, assume the same position except, this time, grip a pair of dumbbells. You'll see the added challenge in rolling forward with the dumbbells as you reach the "down" position and rolling inward as you go up.
  
  

Superman Routine

• The Superman exercise is a standard for developing lower back strength. Using the fitball and dumbbells, however, can maximize its potential. Place two dumbbells in front of the fitball. Roll onto the ball with your stomach until your hands can reach the floor between the dumbbells and the fitball. Extend your arms until you are propping your self up with them while your body is still on the fitball and your toes are helping keep balance. First, lift the left arm and right leg simultaneously. Hold them straight for 5 seconds, relax and then switch to the right arm/left leg. Hold for 5 seconds, relax, and then raise both arms and legs for up to 5 seconds. Relax, and then repeat the routine, except holding a dumbbell for each exercise. Complete 3 sets of the Superman poses with and without the dumbbells.
  
  

Oblique

• A fitball oblique workout can strengthen the supporting muscles for your core. Begin by placing your lower back on the fitball with your legs stretched out and feet placed more than shoulder width apart. Your body and thighs should be parallel to the floor. Put your hands on either side of your head and sit up as if doing a normal crunch. As you rise, turn your right elbow toward your left knee. When you reach your peek, return to the starting position. Rise again, except this time turning your left elbow to your right knee. Complete a set of 10 crunches for each side. For added resistance, place a medicine ball on your chest and use it for balance as you rise up with each crunch.