Many exercises that target weight loss can be done at home with a stability ball and a pair of adjustable dumbbells. Compound exercises that work more than one joint are the primary movements that are performed for weight loss. These types of exercises require more energy to perform than single-joint movements because the compound movements often work three times more muscle groups. For example, a workout of isolation or single-joint movements will burn roughly 300 to 400 calories, while a workout full of compound movements can burn more than twice that amount of calories.
Wall Ball Squat
In an upright position, place a stability ball between the wall and your mid-back, and position the feet in a slightly wider than shoulder-width stance. The feet are far enough in front of you so that, when in the down position, your knees are not beyond your toes, they create a 90-degree angle. Breathing in, slowly bend the knees and lower your hips until your thighs are parallel to the floor and hold for one second. Breathing out, press through the heels of the feet and bring yourself back up into the starting position with legs fully extended.
Stability Ball Dumbbell Bench Press
With two dumbbells in hand, lie supine (on your back) on a stability ball with feet flat on the floor and knees bent at a 90-degree angle. Head and shoulders remain in contact with the ball and your feet in contact with the floor throughout the movement. Position the dumbbells on top of the shoulders or armpit. Breathing out, slowly press the dumbbells upward until your arms are fully extended and hold for one second. Breathing in, lower the dumbbells slowly back down to the outside of your chest.
Dumbbell Bent-Over Row
With a closed, pronated (over-hand) grip, grasp the dumbbells and position them on top of the thighs. Throughout the entire movement, keep the shoulders back and chest out. With knees bent, adjust the feet to a shoulder-width stance and bend the torso slightly above parallel to the floor. Allow the dumbbells to hang with the elbows straight. Breathing out, pull the dumbbells up until they touch the lower chest and hold for one second. Breathing in, slowly allow the bar to return to the elbows fully extended position.
Stability Ball Dumbbell Shoulder Press
With the dumbbells at ear height, elbows out to the sides and palms facing forward, sit on top of a stability ball. Breathing out, slowly push the dumbbells straight up overhead until the elbows are fully extended and hold for one second. Breathing in, allow the dumbbells to return slowly to the starting position (no lower than the ears).
References
- "NSCA's Essentials of Personal Training;" Roger W. Earle and Thomas R. Baechle; 2004
- "Fitness, The Complete Guide;" Frederick C. Hatfield, Ph.D.; 2000
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