The balance, or exercise ball can fit into just about any workout routine, regardless the fitness goal. When used properly, the fitness ball effectively works the core muscles. Although thought of as a standalone fitness tool, the exercise ball can be a bench, used in conjunction with lightweight dumbbells to replicate many different exercises. It adds to exercises effectiveness, as the user not only needs to lift the weight, but use small stabilizing muscles to limit the ball's movement.
Balance Ball Dumbbell Press
To begin the dumbbell press, lie on the exercise ball with it positioned against your upper back, shoulders, neck, and head. Bend your legs at the knee so your quadriceps muscles are parallel to the floor. Grasp a dumbbell in each hand with your palms facing upward, arms bent so the weights are close to your torso at chest level. Push the weights up directly up toward the ceiling until your arms are fully extended. Hold for one second before lowering the dumbbells back to the starting position, completing one repetition. Keep control of the weights throughout the exercise. Do two to three sets of 10 repetitions apiece.
Balance Ball Shoulder Press
Start the exercise by sitting on an exercise ball with your feet flat on the floor, your back straight. Grasp a dumbbell in each hand with your palms facing upward with the dumbbells held at shoulder height. Raise the dumbbells straight up to a fully extended position, elbows locked. Hold for second before returning to the starting position, completing one repetition. Be certain to control the weights throughout the movement. Do two to three sets of 10 to 12 repetitions each.
Balance Ball Weight Press
To begin the weight press exercise, lie down on your back and place your calves and heels on the exercise ball so that your lower legs are parallel to the floor. Hold a dumbbell in each hand level with your chest, your palms facing upward. Push the weights straight up towards the ceiling until your arms are straight. Hold this position for one second before returning to the start position, completing a single repetition. Complete two to three sets of 10 to 12 repetitions each.
Balance Ball Hyperextension with Weights
To start this exercise, lie on the exercise ball making contact with your torso, the back of your head facing the ceiling. Keep your legs straight with your feet together using your toes and balls of your feet to maintain your stability. Use a weighted plate and hold securely to your chest with your hands. Raise your torso from the stability ball bending backwards at your waist, rising away from the floor until you reach your full range of motion. Hold for one second before returning to the start position, completing one repetition.
References
- Physioadvisor: Swiss Ball Exercises With Weights: Swiss Ball Dumbbell Press, 2008
- Physioadvisor: Swiss Ball Exercises With Weights: Swiss Ball Shoulder Press, 2008
- Fitness Magazine: Workout: Gear-Equipment: Best Stability Ball Exercises: Our Top 8 Stability Ball Exercises: Weight Press; Lexi Walters
- Body Building: Exercises: Weighted Ball Hyperextension
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