For this exercise, you’ll need a swiss ball and a light dumbbell.

We’ll be challenging your balance a bit too, so you might want to perform this exercise next to a wall, chair, or something else to hold on to.

It might be hard to maintain your balance at first, but remember, that’s why this exercise is so effective.

We’ll also be using the dumbbell in order to activate our upper body. I like to use moves that recruit upper and lower body muscles at once because it allows you get more done in less time. That’s why the majority of the exercises inside my MAX Workouts programs are multi-muscle moves. Anyway…

Try lunges like this for a core, quad, hamstring, and hip flexor challenge…

Start with 5-10 reps per leg. Too easy? Try a few sets with short rest.

Swiss balls really challenge your balance. That’s why I suggest starting next to a wall or chair so you have something to hold on to in case you need it! (do this at first anyway).

If you’ve never used a swiss ball for lunges before, you can start without the dumbbell. That’s completely fine!

The taller you are, the bigger your swiss ball should be.

To find the right size for you, sit on top of the ball with your feet on the floor. If your knees are at the same level as your hips, the ball is the correct size. If the ball is too small, your knees will be above your hips. In the video above, my swiss ball is actually a little small for me!

Swiss balls are also incredible “all day” core building tools. If you’re looking to build a firm, strong core – without adding any extra workouts or exercise time – try replacing your chair with a swiss ball.

You can sit on a swiss ball at your desk. You can sit on a swiss ball while you watch TV. You can sit on one almost anywhere! They’re a great tool for keeping your core activated.