The Ball is a unique exercise tool in that it is not a stable surface. To perform any strengthening or stretching exercise, you must not only use the muscles required to execute the movement, but another set of stabilizing muscles in your torso just to maintain balance. Here, I’m demonstrating a series of basic upper body strengthening exercises using hand weights. Most are standard strength training moves, although there are several that I’ve adapted from Pilates exercises: Chicken Wings (shown below) and Hug a Tree and Quadruped (in Part 2 of this series). In Part 1, all exercises are performed in a sitting position, maintaining neutral spine and with your feet placed hip width apart on the floor. The muscle groups listed are the main ones involved in the movement. In addition, a number of other muscles work to stabilize the shoulder joint, including the trapezius, rhomboids, and rotator cuff muscles.
Bicep Curl
Begin with your arms by your sides, palms facing forward. Keeping your elbows stationary, bend and straighten your arms.
Muscles worked: biceps
Tricep Extension
Begin with your arms overhead, elbows bent and palms facing inward. Keeping your elbows stationary, straighten and bend your arms.
Muscles worked: triceps
Lateral Raise
Begin with your arms by your sides, palms facing inward. Keeping your elbows straight (but not locked), raise your arms to the side, then lower.
Muscles worked: lateral deltoids
Forward Raise
Begin with your arms by your sides, palms facing backward. Keeping your elbows straight (but not locked), raise your arms to the front, then lower.
Muscles worked: anterior deltoids
Shoulder Press
Begin with your arms raised to your side, elbows bent to 90 degrees and in line with your shoulders, palms facing forward. Straighten your arms toward the ceiling, then bend back to 90 degrees.
Muscles worked: lateral deltoids, triceps, biceps
Chest Press
Begin with your arms raised to your side, elbows bent to 90 degrees and parallel to the floor, palms facing downward. Straighten your arms forward, then bend back to 90 degrees.
Muscles worked: anterior and lateral deltoids
Chicken Wings
Begin with your arms straight out to your side, palms facing forward. Bend your elbows in toward your sides, then straighten back out. (Imagine your arms are maintaining contact with a wall behind you the entire time.)
Muscles worked: lateral deltoids, biceps, triceps, trapezius
If you suffer from an injury or other health condition, or have any questions regarding the suitability of stability ball training, please consult your doctor before attempting these exercises.