Get on the ball: our stability-ball and dumbbell workout will transform you into a hard-bodied, head-turning clotheshorse

Men's Fitness, August, 2003 by Ian Cohen

Added difficulty: Curl up as you normally would, but extend one arm at the top. Alternate between right and left for the appropriate number of reps.

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9. WALL SQUAT (legs) Place the ball against a wall at hip level and press your lower back against it, holding it in place with your feet hip-width apart (9a). With your arms hanging comfortably at your sides, squat into a seated position in a slow, controlled manner. When your knees are bent roughly 90 degrees (9b), reverse the movement in a slightly quicker, but still controlled, manner. Be sure not to lock your knees at the top of the movement, and try to keep 60% of the weight on your heels and 40% on the front of your feet.

Added difficulty: Hold dumbbells in your hands.

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STABILITY-BALL BENEFITS

* Fuller muscles.

* A harder midsection.

* Trunk-injury prevention.

* Increased balance.

* Improved coordination.

* Better flexibility.

* More strength during standard exercises.

* Greater endurance.

WORKOUT TIPS

To get into superb shape with this total-body home workout, designed exclusively for MEN'S FITNESS by personal trainer Brent Smith, perform it two or three times a week with at least a day's rest between each workout. Complete four sets of 10 to 15 reps for each exercise, being sure to keep your abdominals tight, lower back slightly arched, and shoulder blades retracted through the full range of every repetition.

LIGHTEN YOUR LOAD

When you first start using a stability ball in place of a flat bench, be prepared to use less weight. Your body will expend a significant amount of energy just keeping you on the ball. Although you may never lift the same amount of weight as you do on a flat bench, you'll feel stronger when you do standard exercises because your core, or foundation, will have become so much more powerful.

WORKOUT BOX

EXERCISE            SETS    REPS

Lateral raise         4    10-15
Push-up               4    10-15
Dumbbell press        4    10-15
Lower-trap raise      4    10-15
Back extension        4    10-15
Dumbbell curl         4    10-15
Triceps extension     4    10-15
Crunch                4    10-15
Wall squat            4    10-15