Fitness From the Pro

Yesterday, I mentioned that I would list some dumbbell exercises that you can do on the stability ball. It’s a nice change from the regular dumbbell exercise routine. Using the ball adds a different dimension and makes you use your abdominal muscles. I’ll also include exercises for other body parts using the ball, but not using dumbbells.

One of the first dumbbell exercises is:

CLEAN AND JERK:

• Sit on the ball with dumbbells in your hands.
• Lean forward tipping from your hip so that your chest almost touches your thighs.
• Arms hang straight down from your shoulders and palms facing back.
• As you sit up, row your dumbbells up with your elbows, keeping hands close to your body.
• As you bring the dumbbells close to your shoulders, flip the dumbbells up, palms facing forward.
• Proceed to push both dumbbells to an overhead press.
• Lower the dumbbells, flip the hands over as you lift the elbows up and lower your arms down to your starting position.
• Repeat.

HIP KIPS:

• Sit on the ball with your dumbbells on your hips.
• Roll out forward so your shoulders and upper back are on the ball.
• Slowly lower your hips and butt down.
• Shift your weight into your heels.
• As you push your hips back up, press into your heels back to your starting position.
• Repeat, lowering hips and pushing them back up. Squeeze the gluts together on your way up.

HIP BRIDGE WITH ROLL OUT:

• Lay supine on the floor.
• Place your feet on the ball with bent knees.
• Push your heels into the ball as you lift your hips and lower back off the floor.
• Hold your hips high and roll the ball away from you straightening your legs.
• Roll the ball back towards you.
• Lower your hips.
• Repeat.

90 DEGREE BICEP CURL:

• Sit on your ball with the dumbbells.
• Engage your abs.
• Arms hang straight down by your side.
• Hands are turned out to your sides with palms facing up.
• Exhale as you bend the elbow bringing the dumbbells to your shoulders.
• Hold.
• Slowly lower down.
• Repeat.

SIDE LATERAL RAISE:

• Sit on the ball. Sit tall.
• Arms hang straight down from your shoulders.
• Engage your core.
• Palms are facing the ball at your sides.
• Exhale and with soft elbow, lift the right arm out to the side to shoulder height.
• Slowly lower the arm down to your side.
• Exhale and with soft elbow, lift the left arm out to the side to shoulder height.
• Slowly lower your arm down to your side.
• Alternate and Repeat.

The thing to remember when you are sitting on the ball and working on your dumbbell exercises is to sit up tall, keep your shoulders back and engage your core. You are actively working the abs as you work other body parts on an unstable surface.