The integration of the stability ball into the fitness industry was primarily to target core strengthening. Since its inception, the exercise ball has grown to include total body strengthening with dumbbells and other resistance accessories being incorporated. Exercises performed using dumbbells atop a stability ball can increase range of motion for working muscles, improve stability and coordination of involved muscle groups and engage the core abdominal and back muscles at the same time.
Seated Dumbbell Presses
Sit on top of an exercise ball with a dumbbell in each hand. Place your feet approximately hip-width apart. Bring the dumbbells up to right around ear level. Press overhead and return to ear level and repeat. Increase the intensity by placing your feet closer together or by lifting one foot off the ground. Either scenario will decrease your stability and force the abdominals to contract in order to maintain balance.
Wall Squats with Biceps Curls
Place a stability ball against a wall and stand with your back against the ball. Hold dumbbells at your sides with your feet at hip-width apart. Perform a squat by rolling your back down the ball. While squatting, flex both arms to execute a biceps curl. Press the heels into the floor and return to the upright position. Slowly lower the dumbbells to the starting position as you stand back up. This upper body/lower body exercise allows for increased caloric expenditure by working multiple muscle groups simultaneously.
Chest Flyes with Abdominal Crunch
Lie in a supine position--face up--on top of a stability ball. Hold a pair of dumbbells above you with your arms fully extended to the ceiling, palms facing in. With a slight bend in the elbows, slowly lower the dumbbells to your sides until you feel a stretch of the chest muscles. At this point, bring the arms back toward the midline of the body. During that process, lift the torso off the ball to perform an abdominal crunch. As the dumbbells return to the starting position, your body should be slightly lifted off the ball.
References
- "The New Rules of Lifting"; L. Schuler and A. Cosgrove; 2006
- "NSCA's Essentials of Personal Training"; National Strength and Conditioning Association; 2004
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