Stability balls are a fun, inexpensive piece of equipment that can be used in a variety of ways to challenge your muscles. Not only can you challenge the muscles you are intending to target, with or without external weights, you are also challenging your core muscles in order to stay balanced on the ball. With your ball exercise options being limitless, you can utilize stability balls for balance, functional training, core training, muscular strength and endurance.
Stability Ball Dumbbell Press
The stability ball dumbbell press is an effective exercise to primarily strengthen the pectorals, triceps, rectus abdominis, transverse abdominis, obliques and deltoids.To begin, sit on a stability ball while holding your dumbbells in your hands. Start to walk your feet out as you lean back rolling down the ball until your head and upper back are resting on the ball. Feet should be about hip distance apart and supported over the ankles. Squeeze your hamstrings and glutes to keep your hips lifted and level. Bring your arms up parallel to the floor, and bend at the elbows. Keep your wrists supported over your elbows. Exhale and lift your arms up over your chest, bringing your weights close together. Return to starting position as you inhale. Repeat the exercise until you reach muscle fatigue.
Stability Ball Kick-Back
This ball exercise targets your triceps, deltoids and abdominals. To begin, lay face down on a stability ball with your toes touching the floor and head in line with the spine. The ball will be under your mid-stomach and your arms will be extended toward the floor while holding your dumbbells. On the exhale, contract your triceps and lift your extended arms up. Inhale as you release the dumbbells back toward the floor. Repeat the exercise until you reach muscle fatigue.
Medicine Ball Pullovers
This exercise works the pectorals, deltoids and back.To begin, sit on a stability ball while holding your dumbbells in your hands. Start to walk your feet out as you lean back rolling down the ball until your head and upper back are resting on the ball. Feet should be about hip distance apart and supported over the ankles. Squeeze your hamstrings and glutes to keep your hips lifted and level. Bring the medicine ball up over your chest. Tighten your abdominals and exhale as you bring the ball over your head. Your arms will be parallel to the floor and close to your ears. Return to the starting position as you inhale. Repeat the exercise until you reach muscle fatigue.
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