How to do a Stability Ball Ball Dip

Stability balls are a wonderful and cheap piece of exercise equipment. They broaden the ranges of muscles used in your workout. These strong and flexible balls resemble a giant inflatable kids' ball. Stability balls can be used for a variety of exercises to work many parts of the body, including those parts such as the upper arms where you would normally use hand weights. Ball dips work the triceps area on the back of the upper arms. The premise behind using a stability ball is simply that your body engages more muscles to keep you stationary on the ball. As a result, you work many muscles groups at one time.

Difficulty: Moderate

Instructions

1. Sit on the ball with your hands next to your hips. They should lie flat against the ball. Spread your fingers apart to give a little more stability. Your feet should be planted slightly more than shoulder width apart on the floor. Make sure your back is straight. Keep your shoulders down and head facing forward. Find your center on the ball and bounce to make yourself comfortable. Beginners should place the ball against a wall to prevent it from rolling.

2. Lift your body up onto your hands, maintaining your straight arms. Slide your bottom forward off the ball so your rear end is suspended in the air. Maintain that straight posture.

3. Bend your arms in a dipping motion. This is a slow measured movement. Contract your triceps as you perform this movement. Return to your straight arm position. Do not return to sitting on the ball. Your body should remain stationary with the main movement being the simple bending motion of your arms as you work your tricep muscles.

4. Perform 1 to 2 sets of 10 repetitions. Repeat steps 1 to 3 in order to do this.

5. Always stretch your muscles after working out.

Tips & Warnings

• You should always warm up completely before performing any exercise. Stretch completely and perform light cardio such as running in place or jumping jacks. Get your blood moving to make your workout even more effective.
• Don't go at this blindly. Make sure that your stability ball is the correct size for you. Balls are sized by height to avoid hyperextension or injury during exercise.

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