Shape Up Those Legs & Abs With This Exercise Ball Workout

Single Leg Thigh Dip (Leg behind)

Be careful doing this thigh exercise. If it's not done properly you can damage your knees. It's easy to do it safely though...

See how Tom's knee is vertically above his foot. That's good technique. You just need to make sure your knee doesn't go past your foot.

1. Place the exercise ball against the wall at lower back level
2. Place one leg out in front and one behind
3. Lower your body down by bending your front leg
4. Raise up again by using your thigh muscles
5. Repeat x10 on each leg

Exercise Ball Liftovers

This exercise is good for your abs and it's also very good for the flexibility of your back. Do this exercise slowly and with perfect control. We don't want you getting injured do we now.

1. Lie on your back with the exercise ball between your ankles
2. Keep your legs as straight as you can
3. Lift your legs up and over your head
4. If you can touch the ball to the ground then this is good
5. Now lower your legs back down to the ground slowly with control
6. Repeat x10

Shoulder Stand Inner Thigh Squeeze

This is just like the shoulder stand found in Yoga. You shouldn't do this exercise if you're menstruating. If you are... instead just lie on your back with your legs straight in the air and squeeze the ball from this position.

1. Lie on your back with the exercise ball between your feet
2. Raise your feet in the air and swing over until your body curls up, much like in the previous exercise
3. Now use those strong core muscles that you've been building, to lift your legs straight up in the air
4. Support your back with your hands
5. Squeeze the swiss ball between your legs hard
6. Hold for 3 seconds
7. Release
8. Repeat x10

Exercise Ball Crunch

This exercise can take a bit of adjusting to get your position just right. Keep putting the exercise ball in different positions on your back until it feels good. You'll know it's right because the exercises will burn a lot more.

1. Lie back on the exercise ball and place your hands to your ears
2. Squeeze your ab muscles and crunch up, making sure you use good crunch technique
3. Hold for 1 second
4. Lower back down again
5. Repeat x20

Single Leg Calf Raises

This exercise uses the extremely versatile selecttech dumbbells. If you don't have any dumbbells you can use any weights that are heavy enough and you can hold onto comfortably.

1. Place a swiss ball between your chest and the wall
2. Hold a weight in each hand
3. Lift one of your legs up
4. Push up with the other leg making sure you use the full extension of your calf muscle
5. Lower back down right to the bottom
6. Repeat x15 each leg

Rolling Leg Raises

This exercise is great for your lower back. In fact it's pretty good for your entire body because you have to make sure you're balanced.

1. Lie on the exercise ball in the position shown with your legs out straight
2. Lower your upper body down to the ground
3. Push your hands down and forwards to make your legs raise in the air and the swiss ball to roll up your body
4. Lower back down slowly
5. Repeat x15