Category: Exercise Ball

Prone Fly on Ball

1. Lie face down with chest supported by flexaball. Feet should be wider than shoulder width apart for stability. Knees may or not be on ground on depending on comfort.

2. Start position: Hold DB’s in each hand with neutral grip (palms facing each other) and rest DB’s on floor directly under shoulders.
3. With elbows slightly bent and facing the ceiling, raise DB’s to shoulder level and squeeze shoulder blades together at top of movement.
4. Return to start position. However, only lower DB’s to within an inch of floor.
5. Remember to keep head in a neutral position and trunk stable.

This is an outstanding exercise to build the biceps while working your ab muscles as well. The exercise ball adds a lot of in-stability to help you get a full exercise.

1. Lie prone on top of a stability ball.
2. Place your hands on the ground to provide support and stabilization.
3. Hold your legs parallel to your body and then proceed to extend your back and raise your legs above parallel.
4. Your legs will only move a couple of inches. Do not try to hyperextend your low back. This is a slow and controlled movement.

Seated DB Curl and Press on Ball

1. Start by sitting on a resistance ball and holding the dumbells at your sides. Hold the dumbells with your palms up.
2. Curl the dumbells up to shoulder level and then press the dumbells over your head.
3. Return to the starting position and repeat.
4. Keep your abs tight throughout the movement and avoid excessive arching of the lower back.