1. Hip Thrusts

1: Start by leaning your upper back against the gym ball with your feet flat on the floor and your knees bent at a 90-degree angle. 

2: Slowly lift your hips up towards the ceiling, squeezing your glutes as you lift. 

3: Pause for a moment at the top of the movement, then slowly lower your hips back down to the starting position. 

4: Repeat for the desired number of reps. 

2. Hamstring Curl

1: Lie on your back with your knees bent and feet on top of the gym ball. 

2: Lift your hips off the ground so that your body forms a straight line from your shoulders to your feet. 

3: Keep your hips lifted and use your heels to roll the ball away from you, stretching out your legs until they are in a straight line.  

4: Pause at the top of the movement and then slowly roll the ball back towards your glutes, keeping your hips lifted throughout the exercise. 

5: Repeat for the desired number of reps. 

3. Bridge

1: Begin by lying on your back with your knees bent and feet on top of the gym ball. 

2: Place your arms by your sides with your palms facing down. 

3: Engage your core and glutes and lift your hips off the ground, using your feet to roll the ball slightly away from your body. 

4: Pause for a moment at the top of the movement, squeezing your glutes and keeping your core engaged. 

5: Slowly roll the ball back to the starting position, lowering your hips back down to the ground. 

6: Repeat for the desired number of reps. 

4. Stability Roll Out

1: Start by kneeling on the floor with the gym ball in front of you. 

2: Place your hands together and rest them on the ball with your thumbs facing up.  

3 Engage your core and glutes to stabilize your body. 

4: Slowly roll the ball forward, rolling it down your forearms while keeping your core engaged. 

5: Continue rolling the ball forward until your body is in a straight line from your head to your knees. 

6: Pause for a moment, then slowly roll the ball back to the starting position, using your core muscles to control the movement. 

7: Repeat for the desired number of reps. 

5. Jack Knife

1: Start by lying face down with your legs extended and your feet resting on the gym ball. 

2: Place your hands on the mat, shoulder-width apart, and engage your core muscles. 

3: Use your abs to lift your hips and roll the ball towards your chest, bending your knees to roll the ball as close to your body as possible. 

4: Pause for a moment at the top of the movement, then slowly roll the ball back out to the starting position, keeping your core engaged and your legs straight. 

5: Repeat for the desired number of reps. 

6. Crunches

1: Begin by resting your lower back on the ball, keeping your feet hip-width apart and your knees relaxed.  

2: Cross your arms over your chest or place your hands behind your head, whichever feels more comfortable.

3: Engage your core muscles and lift your head, neck, and shoulders off the ball, curling your upper body towards your knees. 

4: Pause for a moment at the top of the movement, squeezing your abs. 

5: Slowly lower your upper body back down to the starting position. 

6: Repeat for the desired number of reps. 

7. Leg Raises

1: Lie on your back with your arms at your sides and your legs straight. 

2: Place the gym ball between your feet and grip it firmly with your ankles. 

3: Engage your core muscles and slowly lift the ball off the ground, using your legs to raise it as high as possible without arching your back. 

4: Hold the ball at the top of the movement for a a few second, then slowly lower it back down to the starting position. Keep your abs engaged throughout the movement. 

5: Repeat for the desired number of reps. 

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