FRONT RAISE
While sitting slightly off the top of an exercise ball and with a dumbbell in each hand facing toward the ball, exhale and raise the dumbbells so that your palms face the floor. Once you reach shoulder level, pause briefly, inhale and lower your arms to starting position so your palms are facing the ball. Keep your back straight, abdominal muscles pulled in and elbows slightly bent throughout the movement.
Do three to four sets of 10 to 15 repetitions.
ARNOLD PRESS
Sit on the ball with a dumbbell in each hand, your palms facing toward you and at shoulder level. While exhaling, push your arms upward and rotate so your palms are facing forward (do not lock your elbows). Slowly lower your arms while inhaling, bringing the dumbbells back to shoulder level.
(History lesson: This movement is named after California Gov. Arnold Schwarzenegger).
Complete three to four sets of 10 to 15 repetitions.
DUMBBELL ROW
Place your right hand and knee on an exercise ball, then bend at the waist. Do not place too much pressure on the ball. Take the dumbbell in your left hand and keep your left knee slightly bent.
Begin the movement by pulling the dumbbell toward you and exhaling.
When your elbow is slightly above your back, slowly lower the dumbbell, inhaling as you do so and being careful not to overextend your elbow. Repeat on the other side.
Do three to four sets of 10 to 15 repetitions on each side. (Go to ajc.com for beginner move.)
SEATED OVERHAND ROW
Sit on an exercise ball and lean forward at the waist.
Keep your back flat and feet close together. Grab dumbbells with palms facing toward the ball. Pull the dumbbells up while exhaling. When your elbows are slightly above your back, slowly lower the dumbbells, inhaling as you do so and being careful not to overextend your elbows.
Do three to four sets of 10 to 15 repetitions.
TIPS
Using the ball can make exercises more fun and challenging, plus it’s convenient to keep in your home.
Keep the ball inflated so it is firm and not too “plushy.” Your thighs should be parallel to the floor.
Kelly Huggins is a certifed personal trainer and writes for The Atlanta Journal-Constitution.
