Back Extension With Ball

• This exercise is a good workout for your lower back muscles. Get as close to a wall as possible because the positioning for this exercise requires your feet to be flat on a wall. Place the ball under your hips, and distribute your weight equally between your feet on the wall and the ball. Keep your toes on the floor and the soles of your feet on the wall. Keep your legs straight, and your hands behind your ears or across your chest. On your next exhale, lift your torso upwards toward the wall behind you, extending from your hips as high as you can. Hold this position for up to three seconds, and then exhale and lower yourself back down.
  
  

Lunge and Twist with Medicine Ball

• This combination exercise helps to build your quads, glutes, shoulders, and obliques. To start, stand upright and hold the medicine ball in both hands out in front of you, keeping it just below chest level and your elbows unlocked. Stepping forward on one leg, lower yourself down and bend your knees to a 90-degree angle, keeping your thighs parallel to the floor. When you step forward, simultaneously turn your upper body and the ball toward the side of the leg you are leaning on. For example, if you are stepping forward with your right leg, turn your upper body to the right as you step forward, keeping your arms straight out and the ball in front of you. Then push back with your forward leg and return to starting position, straightening your upper body so you are facing forward again. Repeat this for two sets of 10 to 12 reps on each leg.
  
  

Bridges on a Medicine Ball

• This exercise can be done on a medicine or Swiss ball. It is a good workout for your glutes and hamstrings. To begin, lie on your back with your knees bent and your feet on the medicine ball. Keep your legs together and your arms at your side, as well as your abs tighten. Try pulling your stomach in toward your spine to tighten your abs. On your next exhalation, push your hips up toward the ceiling and your butt and lower back off of the floor. Inhale and lower yourself back to the floor. The idea is to balance your weight between your feet on the ball and your shoulder blades. Don't overextend your hips to the point where you lose good form and balance.