How to Keep Stability With Dumbbells

Video Transcript

"So not only can we use the stability ball to strengthen our core, with some abdominal exercises we can strengthen our core and condition another part of our body by combining some dumbells with our exercise. Start off with a couple of light weights until you get accustomed to the balance that's required on the physio ball. We're just going to do a simple shoulder press. Now, because I am on a physio ball and because it's an unstable surface, it's going to force my entire abdominal system to have to stabilize so I can make sure that I have press these dumbells correctly. That's the benefit of using this stability ball. It gives you strength and conditioning without having directly do an exercise. So, for a simple overhead press, start off with my elbows and my upper arms parallel to the ground 90 degrees. From there I'm going extend my arms straight up above my head and pull them right back to that position. Once again I'm going to keep my abs tight and I'm going to sit up nice and tall and upright. I'm going to take a deep breath and exhale as I press. 10 to 15 reps is all you need to start off with this exercise, that's just one movement. Now we're going to transition and do a press chest movement on the stability ball as well. From this position I'm going roll myself out, put my lower back on my ball and make sure I make a bridge with my hips and my knees. I'm not going to let my hips sink down, I'm going keep my abs contracted and my hips up. Start with the dumbells parallel to your chest and wider than your armpits. Press them straight above your head and then pull them right back down. Yes, you pres them and then you pull them. The entire time keeping your abs tight and keeping your feet under your knees. For the advanced person, he can grab two different size dumbells and press one at a time. As your abs get stronger and your core gets more developed, you can also go with one leg."