This exercise targets: triceps, legs, glutes, lower back, stability
For this exercise, you will need: two dumbbells and an exercise ball
Lay on the exercise ball with your shoulders and neck. Your feet are shoulder-width apart, and your knees forming a 90 degree angle. Make sure your body forms a straight line from knees to head, and you are in a stable position. Your arms are stretched out above your chest, holding two dumbbells about shoulder-width apart. Slowly lower both dumbbells toward your chest. Keep your elbows close to the body. Return to the starting position and repeat.
Tips:
Keep your upper arms and elbows close to your body.
Exhale as you push the weight up and inhale when you lower it.
Maintain a stable position by including leg, back and core muscles into the workout.
Easier version: you can perform this exercise while lying on a bench.
If you are using heavy weights, perform a lower number of repetitions and perform this exercise on a bench.
Use weights suitable for your physical strength.
Focus on proper technique, and not the amount of weight you are lifting.
Beginners: 10 repetitions
Intermediate level: 15 repetitions
Advanced level: 20 repetitions
For this exercise, you will need: two dumbbells and an exercise ball
Lay on the exercise ball with your shoulders and neck. Your feet are shoulder-width apart, and your knees forming a 90 degree angle. Make sure your body forms a straight line from knees to head, and you are in a stable position. Your arms are stretched out above your chest, holding two dumbbells about shoulder-width apart. Slowly lower both dumbbells toward your chest. Keep your elbows close to the body. Return to the starting position and repeat.
Tips:
Keep your upper arms and elbows close to your body.
Exhale as you push the weight up and inhale when you lower it.
Maintain a stable position by including leg, back and core muscles into the workout.
Easier version: you can perform this exercise while lying on a bench.
If you are using heavy weights, perform a lower number of repetitions and perform this exercise on a bench.
Use weights suitable for your physical strength.
Focus on proper technique, and not the amount of weight you are lifting.
Beginners: 10 repetitions
Intermediate level: 15 repetitions
Advanced level: 20 repetitions