Ball Dumbbell Press

• Lie on your back, shoulder blades on top of the exercise ball, back extended, knees flexed at 90 degree angles and hold dumbbells on each side of your chest.
• Push the dumbbells straight up and slowly lower them down after a short pause.
• Breathe out while pushing and breathe in while returning to starting position.

Ball Dumbbell Press – Incline

• Lie on your back, shoulder blades against the exercise ball, back extended but hips and knees flexed and hold dumbbells on each side of your chest.
• Push the dumbbells straight up and slowly lower them down after a short pause.
• Breathe out while pushing and breathe in while returning to starting position.

Ball Push Up

• Lie prone with your hands on top of the exercise ball, legs and back fully extended.
• Push yourself up by extending your arms and slowly lower yourself back down after a short pause.
• Breathe out while pushing and breathe in while returning to starting position.

Ball Push Up – on Knees

• Kneel down in front of the ball with your hands on top of the exercise ball, back extended.
• Push yourself up by extending your arms and slowly lower yourself back down after a short pause.
• Breathe out while pushing and breathe in while returning to starting position.

Ball Push Up – Feet Up

• Lie prone with your thighs on top of the exercise ball, legs and back fully extended and hands on the floor, elbows bent.
• Push yourself up by extending your arms and slowly lower yourself back down after a short pause.
• Breathe out while pushing and breathe in while returning to starting position.

Ball Chest Fly

• Lie on your back, shoulder blades on top of the exercise ball, back extended, knees flexed at 90 degree angles and hold dumbbells out to each side of your body.
• Keeping your elbows just slightly bent, roll the dumbbells in and up and slowly lower them down after a short pause.
• Breathe out while pulling the dumbbells in and up and breathe in while returning to starting position.

Ball Chest Fly – One-at-a-Time

• Lie on your back, shoulder blades on top of the exercise ball, back extended, knees flexed at 90 degree angles and hold the handle out to one side of your body.
• Keeping your elbows just slightly bent, pull the handle in and up and slowly lower it down after a short pause. Alternate sides after each set.
• Breathe out while pulling the handle and breathe in while returning to starting position.

Ball Bear Hugs

• Sit on a bench with your back straight and grip the exercise ball against your chest, hands on each side of it.
• Squeeze the ball towards your chest and slowly allow it to squeeze out after a short pause.
• Breathe out while squeezing and breathe in while returning to starting position.

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