Ball Shoulder Press Elbows Out

Exercise Name: Ball Shoulder Press Elbows Out

Body Part(s) Worked: Abdominals / Shoulders / Core / Triceps / Balance / Coordination

Start: Begin in a sitting in a straight and tall position with your abs drawn in and feet together. Bring the

dumbbells even with your ears with your elbows bent at a 90 degree angle to your shoulders. The dumbbells

should start directly over your elbows.

Finish: Slowly push the dumbbells over your head by contracting the shoulder muscles and straightening

your arms. Keep your abs drawn in the entire duration of the exercise.

For Expert Users – Try it with one leg!!!!

Note: The tighter you keep your abs, the easier it will be to balance on the ball!!!

Ball Pike Pushup

Eercise Name: Ball Pike Pushup

Body Part(s) Worked: Abdominals / Shoulders / Core / Triceps / Balance / Coordination

Start: Beginning in a pushup position, keep your abs tight and your glutes squeezed. To make it easier, move

the ball more toward the knees, and more difficult, have the ball on your toes with your feet flexed.

Middle: Contract your abdominals and lift your hips in the air. Keep shoulders tightened so you don’t fall forward!!!

Finish: Slowly bend your elbows, keeping your abdominals drawn in. Push back to the middle position using your

shoulders. This is a supplement to the Ball Shoulder Press and is for advanced users.

For Expert Users – Try it with one leg!!!!

Exercise Name: Ball Lateral Raise

Body Part(s) Worked: Abdominals / Shoulders / Core / Balance / Coordination

Start: Begin with your abdominals drawn in, dumbbells in your hands, and feet close together.

Finish: Raise your arms to your sides with your arms slightly bent until your elbows are even with your shoulders.

Do not allow your elbows to go above the shoulders, and keep your hands slightly in front of your shoulders.

Variations:

Ball Front Raise:

This exercise begins in the same position as the lateral raise, but instead of lifting the dumbbells to your side, lift

them one at a time to the front of your body while rotating the dumbbell inward 90 degrees so the dumbbells finish

parallel to the ground.

Ball 45 Degree Lateral Raise

Start: Begin in a seated position, bent at the hips at a 45 degree angle with your back straight, and

head in a neutral position.

Finish: Raise the dumbbells to your side, contracting the rear deltoids and upper back. Keep your abs

tightened the entire duration of the exercise, and do your best to keep the 45 degree hip angle.