Balance Ball Shoulder Exercises

The balance ball — also known as a stability, fitness, exercise or Swiss ball — is conditioning tool for strength and flexibility training at all fitness levels. You can use it as a supportive base to cushion your spine while targeting specific muscles with external resistance, such as dumbbells. The ball also makes traditional calisthenics unstable, allowing you to develop muscular strength in your primary movers and smaller stabilizers while improving your balance skills.

Shoulder Raises

To strengthen your deltoid muscles with frontal and lateral raises, sit on the ball with a dumbbell in each hand. Center your weight without arching your lower back or lifting your feet off the floor. Engage your abdominal muscles to brace your torso. With your palms facing in and your elbows locked but not hyperextended, raise both arms out to the sides simultaneously, stopping at shoulder-height. Return with control.
When your hands reach the starting position, rotate your arms with your palms facing back. Raise your arms to the front, stopping at shoulder height. Lower with control. Alternate between lateral and frontal raises several times. Lift a foot off the floor to increase the challenge.

Pushups

Pushups on the balance ball primarily target your upper back and shoulders, but also engage your abdominal, lower back, gluteal, arm and leg muscles. Kneel next to the ball with each hand firmly placed on its sides, your fingers pointing down and your elbows tucked in. Lean your belly into the ball and extend each leg straight back, tucking your toes into the floor.
Engage your abdominal muscles and keep your hips, shoulders and head in a straight line. Squeeze the ball between your hands to keep it stable. Without dropping your head or bending your hips, press away from the ball by straightening your arms. Hold it, then return with control. Perform repetitions until you can no longer maintain good form.

Pike Press

This advanced-level exercise primarily engages your deltoid and abdominal muscles, with assistance from your back, chest, leg and gluteal muscles. Drape your belly over the ball with your hands and feet on the floor. Engage your abdominal muscles. Walk your hands forward until the ball is under your toes. Your hands should be under your shoulders with your fingers pointing straight ahead. Don't allow your chest or hips to sag, your head to drop or your hips to lift.
Lift your hips toward the ceiling to draw the ball toward your chest. As your hips rise, your torso moves into an almost vertical position. Pause. Bend your elbows and perform a half-pushup. Pause again, then slowly lower your hips to roll the ball back.

Shoulder Roll-Out

The ball roll-out is an exercise that challenges your abdominal and shoulder muscles equally. Start on your hands and knees, with your knees under your hips and the ball placed just in front of you. Put your forearms on the top side of the ball closest to you, with your palms together and your elbows shoulder-width apart. Your head, shoulders and hips should form a straight line.
Brace your torso by engaging your abdominal muscles. Maintain your arm position on the ball, rolling it forward to increase the angle between your thighs and your torso until your body forms a straight line from your head to your knees. Hold the position momentarily, then roll back with control.