An advanced core exercise, use the standing ab wheel rollout only after you have mastered the walkout, front plank, and wheel rollout on your knees.
An advanced bodyweight exercise, the bodyweight fly (aka rollout fly) can be an isolation or compound exercise depending on whether you extend your elbows.
Great for beginners, the bodyweight sumo squat is useful for learning the very basics of squat form (keeping your torso upright, knees out, and head up).
Targeting your pecs, anterior deltoids, triceps, and elbow flexors, the isometric wiper is a compound bodyweight exercise, good for burning out your chest.
The stability ball push-up doesn't build mass; however, it does recruit more stabilizers and provide a better functional and core workout than the push-up.
The assisted pull-up machine and exercise are very useful in helping you to build enough upper-body strength to be able to perform pull-ups unassisted.
Target your internal and external obliques, improve your spinal flexibility, and strengthen the lateral flexion of your spine with the stability ball side bend.
The one-arm bench dip targets your triceps brachii. If your supporting leg makes a significant contribution, your glutes and quads also become targets.
Strengthen your internal and external obliques, as well as the primal twisting movement pattern of your body, using the lying bent-knee oblique twist.
The hanging straight leg raise is an isolation pull exercise that targets your iliopsoas (hip flexors), not your rectus abdominis (abs). Your abs only act as...
The stability ball leg extension crunch combines an isolation push exercise (leg extension) with an isolation pull exercise (crunch) to produce a rare compound...
The stability ball decline push-up targets your upper pectoralis major. The unstable surface of the ball forces the recruitment of more stabilizer muscles.