Stability balls, well known in fitness facilities as a core-strengthening tool, can actually be used to tone and work almost every muscle group in your body. The instability of exercise balls requires your body to work harder, even during exercises that require a simple movement, such as the chest press. Plus they add a fun variation to traditional strength-training moves.
Stability Ball Chest Press
Step 1
Lie with your middle to upper back on a mid-large sized stability ball, feet flat on the floor in front of you, with a dumbbell, weighing between 8 to 15 lbs., depending on your ability, in each hand.
Step 2
Hold the dumbbells slightly above your chest about shoulder-width apart with your palms facing forward.
Step 3
Press your arms toward the ceiling, extending your arms straight while keeping a slight bend in the elbows.
Step 4
Lower the dumbbells to starting position and repeat for 10 to 12 repetitions. Complete two sets.
Stability Ball Hand Walks
Step 1
Kneel on the floor with a large stability ball in front of you. Place your stomach on the ball. With your hands on the floor in front of the ball, walk your hands forward so that your thighs are resting on the ball.
Step 2
Engage your abdominals and glutes and walk your hands further out until your feet are resting on the ball.
Step 3
Hold this position for a few breaths. Walk back until your thighs rest on the ball. Complete a total of 10 to 15 repetitions of that movement to strengthen your arms, shoulders, core and glutes.
Kick-Back
Step 1
Place your stomach on the center of a medium to large-sized exercise ball. Extend your legs straight behind you and rest your toes on the floor.
Step 2
Engage your abdominals and glutes and walk your hands further out until your feet are resting on the ball.
Step 3
Lower your arms until the back of your hands sweep the floor and then reverse the movement to bring your arms back up alongside your torso. Keep your triceps engaged throughout the exercise.
Step 4
Complete two sets of eight repetitions. The kick-back will also strengthen your core, glutes and hamstrings, which are keeping you stabilized during the triceps exercise.
Things You'll Need
- Dumbbells
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