Things You'll Need:
- Stability ball
- 3 to 10 lb. dumbbell weights
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Step 1
Begin sitting on your stability ball with your feet and knees as close together as possible. With weights in hand start with arms outstretched to sides in 90-degree angles with palms facing away from your body. Slowly lift both arms above your head almost touching the weights together. Repeat this exercise for 15 to 20 repetitions and three to four sets.
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Step 2
Begin on your right knee with your left leg outstretched to your side. Place the stability ball on the right side of your body leaning onto the ball. Your right arm can be placed on top of the stability ball. With the weight in your left hand place your left elbow next to your side and slowly externally rotate your lower arm. Repeat this exercise for 12 to 15 repetitions, three to four sets and don't forget the other side.
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Step 3
Begin sitting on your stability ball with your feet and knees as close together as possible. With one weight in your right hand start with arm outstretched to side in a 90-degree angle with palm facing away from your body. Slowly lift right arm above your head straightening your arm at the top. Repeat this exercise for 15 to 20 repetitions, three to four sets and don't forget to do both sides.
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Step 4
Begin seated on the stability ball with your knees and feet close together. Place arms by your sides with weights in both hands. Slowly lift both arms until they are parallel to the ground and hold for three seconds. Slowly lower your arms back by your sides and repeat this exercise for 12 to 15 repetitions and three to four sets.
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Step 5
Begin seated on the stability ball with your knees and feet close together. Place arms by your sides with weights in both hands. Slowly lift both arms until they are parallel to the ground and then slowly bring the weights in front of your. This motion should all be parallel to the ground. Slowly lower your arms back by your sides and repeat this exercise for 12 to 15 repetitions and three to four sets.
