Ball Exercises With Weights

Training in unstable yet controlled environments improves stability, which helps prevent injury when weight is increased to build strength. Stability balls are large balls used for core and balance training. Adding weight challenges your core muscles further while also working other muscles. Master exercises on solid surfaces before attempting them on a ball. Also master sitting on the ball before attempting exercises that incorporate it.

Dumbbell Fly

The dumbbell fly works your chest. Sit on a stability ball with your feet flat on the floor. Lean back with your head, shoulders and upper back flat on the ball. Bend your knees to 90 degrees and raise your hips, maintaining body alignment.

With your arms out and your elbows slightly bent, hold a dumbbell in each hand with palms facing inward at about chest level. Tighten your abdominals and slowly raise the dumbbells in a wide arc to above your chest. Slowly lower the dumbbells back to chest level. Repeat for the desired number of repetitions.

Dumbbell Row

Dumbbell rows work your back. Lie face down with your stomach on the ball and your legs straight. Hold a dumbbell in your right hand, with your arm extended downward in front of you. Rest your other hand on the ball for balance.

Tighten your abdominal and butt muscles and lift your chest off the ball. Bring the dumbbell toward your armpit. Avoid shrugging your shoulders. Hold the position for a moment and then return to the starting position. Repeat for the desired number of repetitions, then switch hands.

Dumbbell Shoulder Press

Dumbbell shoulder presses work your shoulders. With a dumbbell in each hand, sit straight and tall on a ball; avoid overextending or flexing your head and back. Bring the dumbbells up to ear level. With your palms facing frontward, push the dumbbells up above your head until they touch. Pause for a second, then slowly lower the dumbbells back to the starting position. Repeat this exercise for the desired number of repetitions.

Dumbbell Overhead Triceps Extension

This exercise works your arms. Sit up straight on a ball with your feet on the floor about hip-width apart. Hold the end of a dumbbell with both hands, tighten your abdominals, and raise the dumbbell overhead. With your palms facing upward around the dumbbell, slowly lower the weight behind your head until your elbows are at a 90-degree angle. Avoid hitting your head. Return to the overhead position and repeat for the desired number of repetitions.

Ball Squat, Curl to Press

This is a total body stabilization exercise. Stand with a ball between you and the wall at your lower back. With your abdominals tightened and your feet shoulder-width apart, grasp a dumbbell in each hand at your sides.

Perform a partial, or three-quarter squat, then bend your elbows to perform a biceps curl, bringing your hands, palms facing you, to chest level. Next, press the dumbbells into an overhead press, rotating your arms so the palms face away from you. Slowly return to the starting position, and repeat for the desired number of repetitions.