Andrea Metcalf demonstrates the single arm fly exercise.


Single Arm Fly
 Start with your shoulders and head supported on the ball and your hips raised. Inhale and extend your arms toward the ceiling.

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Andrea Metcalf demonstrates the single arm fly exercise.


Single Arm Fly
Then, reach one arm straight to the side, keeping the other hand extended to the ceiling. Alternate sides and perform 10 to 16 repetitions. Keep your focus on your obliques, backside, chest and triceps.

Andrea Metcalf demonstrates the oblique twist exercise.


Oblique Twist
 Start with your midback on the ball. Draw your abs into your spine and rotate to the side, lifting one shoulder off the ball.

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Andrea Metcalf demonstrates the oblique twist exercise.


Oblique Twist
And twist to the other side. Perform 20 repetitions, alternating side to side. Keep your focus on your backside and waistline obliques.

Andrea Metcalf demonstrates the straight lat combo exercise.


Straight Lat Combo
 Grab your light weights. Start this exercise with your shoulders and head on the ball. Extend arms overhead parallel to the floor, and come to a brief pause.

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Andrea Metcalf demonstrates the straight lat combo exercise.


Straight Lat Combo
Then, lift your arms to a 45-degree angle. Keep your rib cage in place and focus on stabilizing your torso with your abs. Perform 12 to 15 repetitions. This exercise with work your lats, triceps and abdominals.

Andrea Metcalf demonstrates the back extension exercise.


Back Extension
 Start with your hips and hands on the ball for balance.

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Andrea Metcalf demonstrates the back extension exercise.


Back Extension
Keep your spine extended and raise your hands over your head, all the while working to keep balance and control. Perform 10 to 12 repetitions. This exercise is great for your upper and lower back.

Andrea Metcalf demonstrates the leg lift balance exercise.


Leg Lift Balance
 As you begin this exercise, get in the proper position. Start with your hips on the ball and feet on the floor. Balance your body with your arms on the floor in front of the ball.

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Andrea Metcalf demonstrates the leg lift balance exercise.


Leg Lift Balance
Then, carefully lift both legs to about 20 degrees. Repeat for 12 to 15 repetitions. This exercise works your glutes, hamstrings and shoulders.

Andrea Metcalf demonstrates the side oblique roll exercise.


Side Oblique Roll
 Start with your arms extended and pressed into the ball.

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Andrea Metcalf demonstrates the side oblique roll exercise.


Side Oblique Roll
Keeping your abs drawn into your spine and back flat, roll the ball to the side and pause. Then, return to the middle. Rotate to the other side and pause. Repeat for 8 to 10 repetitions on each side. During this exercise, focus on your lats, obliques and triceps.

More Exercises:
Don't get up—easy exercises you can do at your desk
Bob Greene gives a time-strapped student a fitness makeover
5 moves to reduce shoulder and neck pain at the office

As a reminder, always consult your doctor for medical advice and treatment before starting any program.