A stability ball is an inflated ball that comes in different sizes. You may choose a certain size depending on your height. When sitting on a ball of the correct size, your knees will align directly over your knees when your feet are flat on the floor and hip-width apart. The knees will be at the same height as your hips so that your thighs are parallel to the floor. Once you find a ball of the right size, likely between 55cm and 75cm, you can use it for exercises to work the upper body and core including the muscles of your chest, back, shoulders, abs and arms.
Stability Ball Dumbbell Overhead Triceps Extension
Step 1
Sit on the center of a stability ball to do an overheard triceps extension to work your triceps and abs. Sit up straight and pull your shoulders back to exercise your back muscles as stabilizers. Squeeze your abs.
Grab a dumbbell between your hands with your fingers interlaced and hold the weight behind your neck with your elbows bent. Squeeze your elbows next to your head. Pull your arms back so that the weight does not touch your head or back.
Step 2
Extend your arms above your head keeping the weight vertical between your hands with your wrists bent backwards. Press your shoulders down and do not round your shoulders.
Step 3
Drop the weight back down behind your head to complete one repetition. Do 12 repetitions.
Ball Dumbbell Bicep Curl
Step 1
Sit up straight on the ball with your feet flat on the floor as described above for the overhead triceps extension. Turn your palms to face the ceiling with a dumbbell in each hand. Bring your arms to your sides with a slight bend in the elbows. Position your hands to the outside of your knees or a little bit above depending on the length of your arms.
Step 2
Bend your arms and bring your palms toward shoulder level. Keep the same distance between your palms as you had them when you began.
Step 3
Uncurl your arms to lower your hands and weights back to the starting position. Do not allow your upper body to sway forward or backward as you raise and lower the weights. Do 12 reps.
Weight Press
Step 1
Lie face up on the floor and bend your knees to place your calves on top of a exercise ball. Point your toes to the ceiling and press your lower back into the floor by squeezing your abs. Grab a dumbbell with each hand and raise your arms above your chest. Straighten your arms and rotate your palms to face the ball.
Step 2
Hold your arms up for three seconds. You should feel this exercise in your chest, though your arms and shoulders work as secondary muscles. Lower your arms until the dumbbells are above your armpits.
Step 3
Straighten yours arms and hold for another three seconds. Do 12 reps and then keep the dumbbells lifted for up to 60 seconds.
Things You'll Need
- Stability ball
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