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The first exercise on the Stability ball is working not only your shoulders but also your traps, lats, glutes and core.  The Stability ball should be supporting your hips and lower abs. I am always pressing my feet against the wall for better stability. Extend your arms at each side of the ball, holding lighter dumbbell in each hand, palms facing forward. Use the muscles of your shoulder blades to push the dumbbells out to the side in a half circle until your arms are extended forward and over your head with palms facing down. Keep your chest up and arch your back slightly at the top of the movement. Reverse the movement and take your arms to the starting position.

The second exercise is targeting especially your rear deltoids, core and legs. Bend over in your hips and get your upper body parallel to the ground. Extend one leg behind you so that your body and the extended leg is in one line. Your arms are extended towards the floor holding dumbbell in each hand, palms facing each other. Push the dumbbells out to the sides with your elbows slightly bend by contracting the muscles of your rear deltoids, until your arms are parallel to the ground. Return your arms into the starting position using a controlled movement.  Practicing this exercise will improve your balance and posture as well. If the balancing position is too hard for you, you can also lower the back leg or put the feet together. Don’t get discouriged by challenging exercises. You can modify almost every exercise in order to make it easier at the begining and progress as you are getting fitter and more flexible.

Best,

Zuzana.