Exercise Ball Routines With Dumbbells

Using a stability ball along with hand weights will add a balance challenge into your workouts. Choose the right size ball by sitting on top of it. Your knees and hips should be aligned at a 90-degree angle. Keeping safety in mind, make sure you are comfortable performing each exercise without the ball before attempting it on the ball. Combine all three routines for a total body workout.

Upper Body Routine

This routine focuses on the chest, upper back, and shoulder muscles. Complete one to three sets of 8 to 12 reps of each exercise.
To do a chest press in bridge position, lay with your back and head on the ball, hips lifted, feet flat on the floor. Holding the dumbbells, extend your arms over your chest with your palms facing your feet. Lower the dumbbells to the sides of your torso.
Flyes in bridge position are performed by laying on your back on the floor. Place your feet on top of the exercise ball. Lift your hips. Extend the dumbbells over your chest with palms facing each other. With a small bend in your elbows, open your arms wide lowering the weights towards the ground.
Work your upper back with reverse flyes. Lay with your stomach and hips on the ball. Start with your arms hanging, palms facing each other. Lift your arms to your sides, squeezing your shoulder blades together.
Perform the shoulder press while sitting on top of the ball. Position your feet wide for better balance. Hold both arms out to the sides, elbows bent at 90 degrees, palms facing away from you. Press the dumbbells straight up.

Core Routine

The traditional crunch works the muscle commonly known as the "six-pack." Stir the pot and knee tucks work the deeper muscles in your core by requiring stabilization of movement.
To start the crunch, lay with your back and tailbone on the exercise ball, feet flat on the floor. Place your hands across your chest. Lift your shoulders towards the ceiling drawing your ribs towards your pelvis. Do one to three sets of 10 to 20 reps.
Begin stir the pot by placing your elbows on the ball. Keep your chest and hips off the ball. Make 10 small, slow circles with your elbows. Then, switch the direction of the circle.
For knee tucks, assume the top of a push up position with the exercise ball under your shins. Bending your knees, roll the ball in towards your chest. Extend your legs straight and repeat 10 to 15 times.

Lower Body Routine

This routine focuses on the thigh and glutes. Hamstring curls target the back of your thigh while squats work the quadriceps on the front of your thigh as well as the hamstrings. Perform one to three sets of eight to 12 reps of each exercise.
Get in the starting position for hamstring curls by laying on your back with your feet on the exercise ball. Lift your hips keeping your toes together. Bend your knees and roll the ball towards your glutes. Extend your legs without lowering your hips.
Position the ball behind your back against a wall for wall squats. Hold the dumbbells letting your arms hang beside you. Bend your knees and roll down until your knees are bent at 90 degrees. Press through your heels returning to standing.