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Step 1
Choose the correct size ball. Exercise balls come in various sizes. Using the correct size will help you maintain proper form when doing various exercises. To determine the correct size sit on the ball and be sure your hips are level with your knees.
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Step 2
Add a pair of dumbbells. Place one dumbbell in each hand. Keep in mind not all of the exercises you do will require using weights. If you are a beginner, select a light pair of weights between five and ten pounds.
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Step 3
Sit on the ball. Tighten your abdominal muscles to maintain balance on the ball. Walk your feet out slowly in front of you while simultaneously allowing the ball to roll under your back.
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Step 4
Keep your feet firmly planted on the floor. Your shoulders should be on the ball. Your back should be supported by the ball, however you hips and buttocks should not be resting on the ball.
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Step 5
Do a chest press. Place the dumbbells at chest level shoulder width apart. Extend your arms up straight over your chest. Bend your arms back to your starting position. Perform ten to twelve repetitions. Do one to two sets.
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Step 6
Move into a dumbbell pullover. This will work your chest and shoulders. Hold one dumbbell at chest level with both hands. Sit on the ball and roll down slowly. Your buttocks should be close to your heels.
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Step 7
Lift the weight overhead and slightly back. Your arms should be straight. Inhale as you lift the weight up. Lower the dumbbell back to chest level and repeat for ten repetitions. Exhale as you lower the dumbbell.
