1. The Seated Fly
Chest flies are among the best chest exercises; however, you can work other areas at the same time if you do chest fly exercises on a stability ball. Begin with a seated chest fly on a stability ball, which will help to work your core as you balance the ball. With your spine tall, legs together and feet flat on the floor, find your balance as you sit on the ball. Begin with lighter weights, 5 pounds or less, and gradually build up as you gain strength. With a weight in each hand, open your arms to your sides with upper arms horizontal to the ground and forearms reaching towards the ceiling. Slowly draw your arms towards your center, bring your palms and elbows together. Slowly open your arms as wide as possible and repeat, performing two to three sets of ten to fifteen stability ball chest flies.
2. Chest to the Sky
Work your legs, abdomen and low back as you perform chest fly exercises on a stability ball. Sit on the stability ball with a weight in each hand and slowly walk your feet out, rolling the ball up your back until just your upper body and neck are resting on the ball. With your ankles directly below your knees, push into your feet and lift your hips, creating a straight line with your body. Lift the weights straight up to the sky with straight arms and palms facing each other. Gently open your arms out to your sides, keeping the elbows straight, allowing your arms to drop as far as is comfortable and then slowly come back to center. Again, perform two to three sets of ten to fifteen chest flies. When ready, hold the weights at your chest and walk your feet in, coming to a seated position on the ball.
3. Down Low
Combining back extensions and chest flies with a stability ball is a great way to work the core muscles. Rest your lower abdomen on the ball with your legs together and straight behind you as you lift onto your toes. Keep a straight line with your body by engaging the abs and buttocks to lift your upper body. Relax your neck, looking at the floor and keep your shoulders down. With weights in hand, open your arms out to the sides with straight elbows and palms facing down. Begin to pulse up with your arms, pulling your shoulder blades together. The lifts are small, just a few inches, so the pulses are fairly quick; however, be careful not to use jerky motions which may pull muscles. Perform two to three sets of 15 to 20 lifts, keeping your spine straight and chest lifted throughout the exercise.
Member Comments