When you’ve hit a plateau in weight loss, you’re feeling a bit “burned out” on your normal routine, or you need a challenge to hit that next level, it’s time to HAVE A BALL! I love the exercise ball, because it requires balance and engages more than one muscle group. Grab an exercise ball, and try my favorite moves to strengthen and tone your chest, arms, abs, glutes, and shoulders. GO HAVE A BALL!
STABILITY BALL CHEST PRESS: These chest exercises are MY FAVORITES! A series of 3, they are perfect for chest and core, and by moving this from a bench to balancing on a ball, you’ll also work your hamstrings and glutes with each one.
- With a pair of dumbbells that work your arms but not to the point of tiring and poor form. roll your torso onto a stability ball to the point that the ball is under your upper back.Your feet remain flat on the floor with your ankles directly under your knees.
- With dumbbells by your chest, fingers facing forward, hips elevated, and core strong, exhale as you press the weights toward the ceiling, pausing at the top.
- With control, slowly lower the dumbbells back to your chest, and repeat — engaging your abs to keep your torso still.
- Complete three sets of 12 repetitions.
CHALLENGE: COMPLETE ALL THREE SETS BALANCING ON THE BALL AND TOES, instead of flat feet. [ ] [ ] [ ] STABILITY BALL CHEST FLY
- With a pair of dumbbells that work your arms but not to the point of tiring and poor form. roll your torso onto a stability ball placing the ball under your upper back. Your feet remain flat on the floor with your ankles directly under your knees.
- Hold the dumbbells in each hand, with arms slightly bent, and palms facing each other, directly above your chest.
- With an inhale, slowly lower the weights down, and out to your sides until each weight is in line with your ear.
- Exhale as you lift the weights back up to the starting position, above your chest.
- Repeat 3 sets of 10 repetitions.
STABILITY BALL TRICEP EXTENSIONS
- Using the same starting position for the Chest Fly, hold the dumbbells in each hand, with arms slightly bent, and palms facing each other, directly above your chest.
- Without moving your upper arms, slowly bend your elbows and lower the dumbbells until your forearms are beyond parallel to the floor. Straighten your elbows to return to start.
- Repeat and complete 3 sets of 15 repetitions.