Squat
Place the BB on the floor so that the circles are on top of the ball. Stand in front of the BB and squat down, sitting on the inner circle. Stand up and repeat for 10-16 reps. To make it harder, don't sit all the way down and hold weights for added intensity. Try to keep your movements controlled so that the BB doesn't move at all when you stand up.
Squat Crunch
This fun move targets the lower body and the abs. With the circles directly on top of the BB, squat down and sit on the outer edge of the larger concentric circle. Lean back all the way, do a crunch and then sit up and stand. Repeat for 10-16 reps. Add intensity by doing more crunches or adding a jump as you stand up.
The Spider
This is a favorite of mine and quite challenging. Get on all fours to the left of the BB (the circles should be showing on each side and on top of the ball). Lean the right hip into the outer concentric circle of the ball and keep turning the body until you're on top of the ball. Add a crunch here if you like or keep rolling over until you're on the right side of the ball. Continue rolling over the top of the ball for 8-12 reps.
Lunge Stretch
The BB is also great for stretching because it doesn't roll away. For this one, stand behind the BB and lunge forward to the right of the ball. Lean the left hip into the ball and stretch the right arm up and over, feeling a stretch in the right waist. Go back to the start and repeat on the other side for 8-12 reps.
Reverse Impact Shifts
This is another tough ab move. Hold the ball between the lower legs off the floor and lean back on the forearms, keeping the back straight. Don't sink into the shoulders. Getting a good grip on the ball, explosively straighten the legs, taking the ball up and trying to move the weight to the other side of the ball (you may not get it all the way there). Lower and repeat for 8-12 reps.
Ball Rotations
This is an advanced move and requires good hamstring flexibility. Lie down with the ball between the feet, gripping it hard. Rotate the ball and bring the right foot in front, left foot in back. Lower the legs towards the floor. Bring them back up and rotate the ball with the left foot in front, right foot in back. Lower again and then repeat for 6-10 reps.
Ball Exchange
This is a common move you can do with a regular ball, but the added weight of the BB adds intensity. Start with the ball between the feet and lower the legs down while reaching the arms out and way. Bring the ball in and grab it with your hands, stretching the arms and legs away from each other. Continue, exchanging the ball between the hands and feet for 8-12 reps.
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