Any time you perform weight training exercises with external resistance, there is a push and pull on your muscles, ligaments and tendons. This in turn causes your bones to become strengthened. According to the Mayo Clinic, by stressing your bones, strength training increases bone density and reduces the risk of osteoporosis. If you have access to an exercise ball, there are several bone strengthening exercises you can do by using your body weight and dumbbells for resistance.
Chest Presses
Chest presses mainly target your chest muscles, triceps and shoulders--all of which create stronger upper body bones. Lie face-up on the ball with your knees bent, feet flat on the floor and dumbbells held straight above you with your palms facing each other. Slowly lower the weights down to your sides by bending your elbows. Once your upper arms parallel the floor, push the dumbbells back up and repeat 10 to 12 times.
Push-ups can also work these exact same muscles. Perform these with your hands shoulder-width apart on the ball and feet together on the floor. Slowly lower your body to and from the ball by bending your elbows.
Walkouts
Walkouts subtly work your shoulders and core muscles, which can further contribute to upper body bone strength. Lie across the ball on your stomach with your hands on the floor. Steadily walk your hands forward as you roll your body across the ball. When doing this, keep your core tight and back straight. Once your lower shins are on top of the ball, walk yourself back and repeat five to six times.
Biceps Curls
Biceps curls work your upper arm muscles, which can in turn strengthen the bones in the arms. These include the humerus, radius and ulna. Sit on the ball with your arms at your sides, dumbbells in your hands and palms facing out. Steadily lift the weights toward your chest and squeeze your biceps forcefully. Slowly lower your arms and repeat for 10 to 12 repetitions.
Shoulder Bridge
Shoulder bridges work your butt, hamstrings and lower back. By doing these, your pelvis and spine can become strengthened. Lie on your back with your arms at your sides and lower back legs lying on the ball. Steadily push down with your heels to raise your hips off the floor. Once you have a straight line from your shoulders to your heels, squeeze your glutes, or butt muscles, forcefully and lower yourself back down. Repeat 10 to 12 times. To increase the challenge, execute these with one leg.
Squats
Squats work the major muscles in the legs and the coordinated bones. The muscles include the quadriceps, hamstrings and glutes, and the bones include the femur, pelvis, tibia and fibula. Press the ball into a wall with your mid back and hold dumbbells at your sides. With your feet shoulder-width apart and slightly forward, lower yourself down by bending your knees. Once your thighs parallel the floor, stand up and repeat 10 to 12 times.
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