Exercise Ball Dumbbell Workout

Getting started

Safety• Always talk to your doctor or health care provider before starting any exercise program.

• Use an exercise ball that is the right size for your height and weight.

• Breathe normally while exercising. Exhale as you raise the weight and inhale as you lower the weight.

• Drink plenty of water before, during and after exercise.

• If you have chest pain, problems breathing, nausea or light-headedness, stop exercising and seek medical help.

• Walk for 10 minutes outside or on a treadmill to warm up, and then do the exercises marked. End your workout with 10 minutes of stretching or walking to cool down and prevent injury.

• Do these exercises 2 to 3 times a week, resting at least one day between workouts.

• After 2 weeks, assess the difficulty of each exercise. Increase your weights as directed by your doctor or physical therapist to keep your muscles challenged and to keep seeing results.

Chest press, variation 1

Slowly return to starting position.

Push dumbbells away from your chest so that your arms are straight with elbows slightly bent.

Lie on your back on an exercise ball with your knees bent and feet flat on the floor.Arms are at shoulder height with elbows bent up. Hold a dumbbell in each hand with your palms facing forward.

Weight: _____ Sets: _____ Reps: _____

These exercises focus on different muscle groups in the body using dumbbells for resistance and an exercise ball to strengthen your core muscles.

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Chest press, variation 2

Chest Fly

Sit on an exercise ball with your knees bent and feet flat on the floor. Arms are at shoulder height with elbows bent up. Hold a dumbbell in each hand with your palms facing forward.

Slowly return to starting position.

Slowly close your arms, returning to starting position.

Push dumbbells away from your chest so your arms are straight with elbows slightly bent.

Slowly open your arms down and out to your sides. Arms are straight with a slight bend at the elbows. Do not go past shoulder level.

Lie on your back with your knees bent and feet flat on the floor. Hold a dumbbell in each hand, palms facing each other in front of you. Keep arms straight with elbows slightly bent.

Weight: _____ Sets: _____ Reps: _____

Weight: _____ Sets: _____ Reps: _____

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Bent over row

Seated row

Sit with your legs shoulder width apart, holding a dumbbell in each hand. Bend forward at the hips and keep your back straight. Let your arms hang, palms facing each other.

Slowly return to starting position.

Slowly return to starting position.

Bend your arms, slowly bringing the dumbbells to your shoulders while squeezing the muscles in your upper back. Keep your elbows high and tight at your sides when doing this exercise.

Bend your arms, slowly bringing the dumbbells to your shoulders while squeezing the muscles in your upper back. Keep your elbows high and tight at your sides when doing this exercise.

Lie with your legs shoulder width apart, holding a dumbbell in each hand. Keep your back flat. Let your arms hang, palms facing the ball.

Weight: _____ Sets: _____ Reps: _____

Weight: _____ Sets: _____ Reps: _____

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Biceps curl

Triceps extension

Sit with your feet shoulder width apart. Hold a dumbbell in each hand. Let your arms hang at your sides, with palms facing forward.

Sit with your feet shoulder width apart. Hold a dumbbell together in your hands with your elbows bent behind your head.

Slowly lower the dumbbells and return to starting position.

Slowly return to starting position.

Bend your elbows and slowly raise the dumbbells up toward your shoulders. Keep your elbows against the side of our body and wrists straight.

Extend your elbows and raise your arms above your head.

Weight: _____ Sets: _____ Reps: _____

Weight: _____ Sets: _____ Reps: _____

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Shoulder press

Sit with feet shoulder width apart. Arms are out to sides at shoulder height, elbows bent up. Hold a dumbbell in each hand, palms facing forward.

Slowly return to starting position.

Straighten your arms over your head, keeping your elbows slightly bent.

Wall squat

Stand with feet shoulder width apart. Hold a dumbbell in each hand with palms facing toward the body. Let arms hang at your sides.

Slowly return to starting position.

Squat down to a sitting position, keeping your knees over your toes.

Weight: _____ Sets: _____ Reps: _____

Weight: _____ Sets: _____ Reps: _____

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Calf raises

Stand with feet shoulder width apart. Hold a dumbbell in each hand with palms facing toward the body. Let arms hang at your sides.

Slowly lower your heels to the floor.

Lift your heels as high as you can, shifting your weight to the balls or front part of your feet.

Abdominal crunches

On an exercise ball, lie on your back. Bend your knees and place feet flat on the floor. Cross your arms over your chest.

Slowly return to starting position.

Squeeze your abdominal muscles as you slowly lift your shoulder blades off of the ball. Keep your head and neck in line with your body.

Weight: _____ Sets: _____ Reps: _____

Weight: _____ Sets: _____ Reps: _____

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Talk to your doctor or health care team if you have any questions about your care.

The Library for Health Information is available to help you find more health information at (614) 293-3707 or e-mail: health-info@osu.edu.

© September 22, 2015, The Ohio State University Wexner Medical Center.

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Oblique abdominal crunches

Slowly return to starting position.

Repeat on the other side, turning your right shoulder towards your left knee.

Squeeze your abdominal muscles as you slowly lift your left shoulder blade off of the ball, turning your left shoulder towards your right knee.

Weight: _____ Sets: _____ Reps: _____

On an exercise ball, lie on your back. Bend your knees and place feet flat on the floor. Cross your arms over your chest.