On the Ball: Hand Weight Series (Part 2)

This is the second part in my series of upper body exercises performed with hand weights on the Ball. (Here is Part 1 of the series.)

Hug a Tree
Begin sitting with your arms extended to the side, palms facing forward, elbows slightly curved. (Think second position arms in ballet class.) Keeping your arms curved, bring your arms forward as if you are hugging a tree, then open back to the side.
Muscles worked: anterior and lateral deltoids

Hug a tree using hand weights and exercise ballHug a tree using hand weights and exercise ball

 

 

 

 

 

 

 


Hug a Tree (from Stomach Crunch)
Begin with your low back resting on the Ball and your arms extended to the side, palms facing forward, elbows slightly curved. Keeping your arms curved, bring your arms forward as if you are hugging a tree. Your arms should remain perpendicular to your upper body, as in the previous exercise.
Muscles worked: anterior and lateral deltoids, pectorals, biceps, abdominals

Hug a tree in stomach crunch using hand weights and exercise ballHug a tree in stomach crunch using hand weights and exercise ball

 

 

 

 

 

 


Hug a Tree (from Flat Back) a.k.a. Pec Flys
Begin with your upper back resting on the Ball, your hips pressed up in line with your body, and your arms extended to the side, palms facing upward, elbows slightly curved. Keeping your arms curved, bring your arms upward as if you are hugging a tree. Your arms should remain perpendicular to your upper body, as in the previous two exercises.
Muscles worked: pectorals, biceps, back extensors, gluteals, quadriceps

Pec flys using hand weights and exercise ballPec flys using hand weights and exercise ball

 

 

 

 

 

 

Reverse Flys
Begin lying with your stomach on the Ball and your arms extended low to the side, palms facing downward, elbows slightly curved. Keeping your arms curved, raise your arms until they are in line with your shoulders, then lower to your starting position.
Muscles worked: posterior deltoids, trapezius

Reverse flys using hand weights and exercise ballReverse flys using hand weights and exercise ball

 

 

 

 

 

Tricep Extension (Prone)
Begin lying with your stomach on the Ball and your arms by your side, elbows bent to 90 degrees, palms facing inwards. Keeping your elbows stationary, straighten and bend your arms.
Muscles worked: triceps, posterior deltoids, trapezius

Tricep extension using hand weights and exercise ballTricep extension using hand weights and exercise ball

 

 

 

 

 

Forward Raise (Prone)
Begin lying with your stomach on the Ball and your hands on the floor in front of you. Keeping your elbow straight, raise one arm forward until it is parallel to the floor, then lower. Alternate sides.
Muscles worked: anterior deltoids

Forward raise using hand weights and exercise ballForward raise using hand weights and exercise ball

 

 

 

 

 

Quadruped
Repeat the Forward Raise (Prone), but also raise your opposite leg until it is parallel to the floor. Alternate sides.
Muscles worked: anterior deltoids, back extensors, gluteals, hamstrings

Quadruped using hand weights and exercise ballQuadruped using hand weights and exercise ball

 

 

 

 

 

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.

Leave a Reply