by Sam Kopf

Created on: December 08, 2008

This is a great start to a stability ball workout, but there are many more productive exercises that can easily be done. The first thing that an exerciser needs to do is decide which half of the body he/she wants to work; the upper half and the lower half of the body should not be worked on the same day. Whenever using a stability ball, be sure to focus on the part of the body that you are working; it is better to work one body part fully than it is to work many body parts partially.

Upper Half Day:

Triceps: To work your triceps, grab two light weight dumbbells. While holding one dumbbell in each hand, lie face up on a properly sized stability ball. Walk your legs out until your legs are at 90 degrees to the floor and your body is in a flat plank. Your upper back should be balanced on the ball and your right arm should be above your head. Rest your left arm, which is holding a dumbbell, on your chest or, if you need a little support, on the floor. Push your pelvis up as high as possible in order to engage your core/abs. While in this position, extend your right arm straight back so that it is parallel to the floor. Bend your arm at the elbow, bringing the clenched weight towards the floor, and let it flex as far as possible. Return your arm to its parallel position. Do this exercise 12-15 times for your right arm, then switch to your left. Complete three sets on each arm.

Chest: Assume the plank position with your upper back on the ball and your pelvis in the air. Hold one light dumbbell in each hand. Extend both arms out to your sides and bend your elbows, as if you were doing a bench press. Your palms should be facing forward and you should be looking at the back of your hands. Lower your arms, from your shoulders, until your elbows touch the stability ball while maintaining the rigid, 90 degree angles between your forearms and upper arms. Slowly raise your arms, by the shoulders, maintaining 90 degree angles, above your body until the two dumbbells touch. Repeat this exercise, making a half circle around your body, 12-15 times for three sets.

Lower Half Day:

Hamstrings: If you are working out on a wood floor, lay a yoga mat on the floor to avoid slipping. If you are working out on carpet, a towel may make your space more comfortable. Choose a properly sized stability ball and space where you can extend your arms and legs without interference. Lie on your back. Place your feet on the stability ball and roll your legs, and the ball, until the stability ball

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