There are 4 moves. 1) Step up on to platform with left leg. Stand on left foot as you do each exercise. 2) Perform 1 dumbbell curl. 3) Perform 1 dumbbell overhead press. 4) Lower weights and step down. Move slowly throughout each move.
EXERCISE GOAL: Maintain stability
MODIFICATIONS: 1) The higher the platform, the harder it is to maintain stability. Use a lower platform if needed. 2) Stand on one foot while performing the exercise without the platform. 3) Reduce the weight by using smaller dumbbells.
There are 5 moves in this exercise. Lie on the stability ball with feet hip width. Hold dumbbells with a pronated grip in the start position with dumbbells under shoulders. 1) Slowly bend elbows into a right angle while lifting dumbbells up. 2) Keep elbows at right angles and move weights up aligning dumbbells with ears. 3) Straighten elbows while pushing dumbbells forward, arms forming a straight line. 4) Pull elbows back to a right angle. This is the same position as # 2. 5) Lower dumbbells to the start position. Repeat additional rounds as desired.
TECHNIQUE: Keep shoulders away from the ears. Push front of the hips into the ball by maintaining glute muscle activation. Remain stable during each movement.
MODIFICATION: If the ball is too large, or the weight too heavy, you’ll have difficulty with stabilization. If your feet don’t touch the floor, select a smaller ball or remove some of the air.