The Swiss ball, or stability ball, is a common sight in most gyms but it seems that most people use it only to do crunches. Personal trainer Paul Stephen Lubicz has other ideas. ‘The different possibilities that can be created by using the ball have not only increased but also evolved,’ Lubicz says. ‘This workout will target every part of your body and burn fat by keeping the intensity high at all times. Try to do the exercises at a reasonably slow tempo (three seconds to lower, one to lift and two to hold at the point of tension) and don’t swing or bounce during the move. Don’t be fooled by the slower speed, because you’ll be working harder for longer and really hammering those calories.’
How to do this workout
Perform the following exercises in order, taking as little rest between exercises as possible. Stick to the suggested rep range and if you still have energy left at the end of the circuit, rest for two minutes and go round again. Beginners should do one circuit only, while experienced gym-goers should attempt up to four circuits in any one session.
Paul Stephen Lubicz is director of The Wellbeing Manager and has worked as a health and fitness consultant on films such as Pirates Of The Caribbean and Troy. He is also the author of Body Conditioning For Men (Hamlyn, £12.99). You can get in touch with him through the website www.thewellbeingmanager.com.
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Shoulder Extension Reps: 12 Target: Shoulders, Chest Lie on your front with the ball just beyond your head and place your arms on the ball. Now lift your head and shoulders up off the ground by squeezing down with your hands. Keep your head as low as possible and really squeeze the muscles. Then slowly lower yourself down again before repeating |
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Bridge With Knee Crunch Reps: 12 each side Target: Core Lie with your back on the floor and your legs on the Swiss ball. Place your arms on the floor at your sides. Lift your hips up into the air so that your body forms a straight line. Then lift your right leg off the ball and bring your right knee over your chest, hold and return. Do all the reps with one leg, then repeat with the other. |
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Raised-Leg Crunch Reps: 12 Target: Abs Lie on your back clasping the Swiss ball between your calves. Tighten your abs and place your fingertips by your head. Lift your legs and the ball up to around 45°. Now slowly crunch your shoulders up towards your knees. Lower and repeat. To make this harder, bring your legs up into a vertical position. |
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Back Extension Reps: 12 Target: Back Place your lower abdomen on the ball and straighten your legs out behind you. Put your fingertips by your temples and lift your chest off the ball. Hold for one second as you look straight ahead, then lower yourself back down and repeat. |
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Swiss Ball Woodchop Reps:12 each side Target: Whole Body Start in a shoulder-width stance, holding the ball in front of you. Bend down and touch the floor outside your right foot with the ball, then stand up and rotate your body to bring the ball over your left shoulder. Do all the reps on one side and then repeat on the other. |
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Single-Arm Wall Press-Up Reps: 12 each side Target: Chest, Triceps Stand facing a wall with your feet shoulder-width apart and place the ball against the wall at eye level. Put your arms out straight and lean against the ball with both hands. Now put your left arm behind you and slowly flex your right elbow to lower yourself towards the ball before pressing back up again. Keep your back straight throughout. Do all reps with one hand and then repeat with the other. |
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Single-Leg Hamstring Curl Reps: 12 Target: Hamstrings, Glutes Lie on your back with the lower part of your right leg on the ball and your left leg in the air. Lift your hips off the floor so your body forms a straight line. Then pull the ball into your backside with your right foot. Hold for two seconds, then slowly roll the ball back. Do all the reps with one leg and then repeat with the other. |
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