Exercise balls, also called stability balls, are ideal for strengthening your core because they require balance to use. Using the ball in alternate ways allows you to incorporate dumbbells into your ball workout, activating more of your muscles. Working each of your muscle groups equally prevents muscle imbalances that could result in injury and also creates a proportional look. Talk to your doctor before starting a new exercise routine.
Stability Ball Dumbbell Fly
The stability ball dumbbell fly works the muscles in your stomach, chest and arms. Holding yourself steady on the ball also activates your leg muscles. To do the move, sit on a stability ball with a dumbbell in each hand. Walk your feet forward and lie down until your upper back and shoulders are resting on the ball and your knees are bent at a 90-degree angle. Extend your arms above your head at shoulder level. Engage your stomach muscles and bring the dumbbells down by bending your elbows. Stop when you feel your shoulder blades pressed into the ball. Press the dumbbells back to the starting position to finish one repetition.
Stability Ball Dumbbell Overhead Triceps Extension
Performing triceps extension on a stability ball works your arms, back, shoulders and core at the same time, making it an ideal addition to your workout routine. To do the exercise, sit on a stability ball with your feet pressed firmly into the ground and a dumbbell in each hand. Extend your arms overhead, palms facing in. Bring the dumbbells down and behind your head, bending your elbows to a 90-degree angle. Straighten your elbows to finish one repetition.
Incline Dumbbell Chest Press
The incline dumbbell chest press exercise works your arms, chest, legs and shoulders but doesn't require a lot of space. To do the move, kneel with your hips a couple of inches from the ground and your lower back resting against the ball. Push the ball against a wall or sturdy piece of furniture to hold it in place. Hold one dumbbell in each hand at shoulder level. Press the dumbbells straight up, palms facing out. Lower to the starting position to finish one chest press.
Ball Shoulder Rotation
Ball shoulder rotations on an exercise ball strengthen and tone the muscles in your shoulders, upper back and arms. Balancing on the ball activates your core, working the muscles in your stomach as well. To do the move, lie on your belly on an exercise ball with your legs extended behind you. Hold a dumbbell in each hand, bend your elbows to a 90-degree angle and extend your arms to your sides at shoulder level. Lower the dumbbells several inches, keeping your elbows bent. Raise your arms to the starting position to finish one repetition.
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