Ball Band Biceps Curl

Primary Muscle Group: Front upper arms

Muscle Groups Worked in This Exercise: Biceps brachii (long and short heads and Brachialis

Preparation: Sit on the ball with the band under both feet. Grasp each end of the band with each hand. Extend your arms fully toward the floor with your palms facing away from your upper body.

Breathing: Exhale as you bend your arms and inhale as you lower back to start position.

Execution: Bend your arms and lift your hands to your shoulders. Return to starting position.

Comments: Bicep curls with a resistance band gives a better workout because there's a positive and negative resistance.

Ball Band Thigh Blaster Intermediate

Primary Muscle Group: Quadriceps femoris, Gluteus

Muscle Groups Worked in This Exercise: Thigh flexors.

Preparation: Sit on the ball with your feet on the floor. Slide down the ball, walking your feet forward, until your lower back rests against the ball. Your thighs should be parallel to the floor, so make sure your feet are far enough from the ball. Place the band under one foot and grasp an end of the band in each hand and bring your hands up by your hips.

Breathing: Exhale while straightening leg; inhale as you return to start.

Execution: This time, straighten your right leg out in front of you and then back down to start position. Do up to six repetitions on one leg and then switch legs.

Comments: This thigh blaster makes your core muscles work harder to keep you balanced. It also increases the challenge to your working leg by performing repetitions before switching legs.