If you are looking to enhance your training routine, incorporating exercise balls and dumbbells can be your ticket for success. According to the National Strength and Conditioning Association, exercise balls enhance core stability, upper body strength and lower body strength. Add in the benefits of using dumbbells, and you have yourself a challenging, dynamic, total body workout.
Chest Press on Ball
Relax your upper back on an exercise ball with your feet shoulder width apart. Hold a dumbbell in each hand and extend your arms above your chest, palms facing away from you. Contract your glutes and raise your hips. Perform a chest press by exhaling and extending your arms into the air. Inhale and return to the start position.
One Arm Row with Ball
Hold one dumbbell in your right hand. Place your exercise ball in front of you and put your left hand on the top of the ball with your left foot close to the ball and your right foot a step back. Lean forward with a flat back, exhale and row your right arm up. Keep your right elbow close to your body. Inhale and return to the start. Complete an entire set and then switch to your left side.
Russian Twist on Ball
Rest your upper back on top of your exercise ball, contract your glutes and raise your hips. Extend your arms from your chest, each holding a dumbbell. Keep your arms straight, exhale and twist towards your right, lifting your left shoulder off of the ball. Turn your head with the movement. Inhale, come back to the center and repeat to the left side.
Ball Wall Squat with Bicep Curls
While standing, place your stability ball between your lower back and a wall, with your feet slightly further than hip width apart and your core engaged. Hold a dumbbell in each hand. As you lower your body into a squat position, exhale and perform a bicep curl by curling your arms towards your shoulders. Inhale and return to the start position with your arms at your sides.
Lunges on Ball
Hold a dumbbell in each hand and place your right foot on top of an exercise ball, with your left leg a few feet in front. Exhale and bend your left leg into a lunge position, keeping your right leg straight. Extend your chest and look straight ahead. Inhale and return to the start. Complete all repetitions with your right side and then complete with your left.
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