Stability Ball Exercises

• Weight training exercises, like push ups, are effective exercises to build strength in your body. Push ups, like many weight training exercises, can be enhanced with the addition of a stability ball. Push ups work your pecs, arms, shoulders, glutes and abs. Lie on a stability ball with the ball under your thighs or shins. Place your hands on the floor under your shoulders. Tuck your hips, squeeze your abs and keep your back flat. Your body should be parallel to the floor with your legs extended straight behind you in the air. Bend your elbows until your head is 1 inch from the floor. Hold yourself there for 2 seconds. Adding an isometric hold to exercises will greatly enhance the challenge. Exhale and push back up until your body is parallel to the floor again.
  You can also do exercises like bicep curls, French presses and overhead presses while sitting on a stability ball to add core work to the exercise. Instead of lying on a bench to do dumbbell chest presses, chest flyes and rows, you can lie on a stability ball.
  
  

Bosu Ball Exercises

• The Bosu ball is a piece of exercise equipment that can be incorporated into your weight training routine to challenge your balance and core. You can find Bosu balls at some sporting goods stores of online. You can do exercises like bicep curls, French tricep presses and overhead presses standing on the rounded side of a Bosu ball. Once you can do these exercises standing on a Bosu ball with two legs, stand on one leg to add even more challenge to your balance.
  Squats are a great lower body exercise that works your quads, glutes and calves. Stand on the flat side of a Bosu ball while you squat to work your abs too. Place one foot straight forward on the Bosu ball at hip's width apart. Put your hands on your hips. Bend your knees and reach back with your hips. Do not allow your knees to pass your toes. Lean slightly forward with your upper body. Hold yourself in a low squat position for 2 seconds. Exhale and stand back up straight.
  
  

Alternating Exercises

• Chest presses, chest flyes, overhead presses, bicep curls and French presses are some of the best weight training exercises that can be made better by alternating your movements one arm at a time to challenge your coordination and core. For example, when doing a dumbbell overhead press only press one arm at a time. Stand up straight with your feet hip-width apart and a dumbbell in each hand. Hold your hands at shoulder height with your palms facing forward and your elbows bent. Exhale and press one arm up over your head. Hold for 2 seconds. Inhale and lower your arm. Exhale and press your other arm up over your head. Hold and then inhale and lower your arms. This exercise will work your deltoids and triceps. You can also stand on one leg to further work your core muscles.