Depends on what I'm working. Like I mentioned, if I'm doing chest I'll sit on it with the dumb bells on my thighs, roll back into a bench position, heave them into place, then roll forward into an incline position. There is no other way to get those up in position, by yourself, any other way. Hamstrings - lay on back with the ball on heels, keep hips forward, roll it up and back like you're doing ham curls. or Put your heels under something, use the ball to help you roll forward and back. Abs - put that ball under your toes, hands on floor, do knifejacks straight up. I forgot to mention using the bands for your hip flexors too.