Biceps Workout on the Stability Ball

The fitness ball is a great tool for improving your core strength, and overall fitness, strength, flexibility and balance. Women especially need to weight train in order to burn fat more efficiently and create bone density in order to prevent osteoporosis and other health ailments. Here are a few exercises that will strengthen and tone those biceps as well as the rest of your body.

First sit on the ball and hold a set of weights in each hand. I recommend using at least 5 pound dumbbells for this exercise. Make sure you are stable on the ball and perform 20 bicep curls, the inside of your hands facing upwards, slow and controlled and concentrating on squeezing that bicep each time. For more of a challenge slowly march your feet up and down with each curl. When you reach the top of the movement give your bicep an extra squeeze for good measure and slowly lower it back down.

Next perform 20 bicep curls sitting on the ball, only this time with your knuckles facing outwards so that the dumbbells are straight up and down. Once again, the motion should be slow and controlled on the upswing and the downswing with an extra squeeze at the top. If you are adding the marching synchronize your feet with each curl.

Now roll down the ball until just your head and shoulders are on it. Grasp the weights in each hand and form a bridge with your legs and core, keeping your body firm and tight and never letting that back sag. Perform one set each, 20 reps in each set, of the two previous bicep exercises while in this position. You may rest for about 30 seconds between each set, but try not to stop for any longer than that. Remember to stay slow and controlled and to concentrate on the muscle you are working.

Now for a final exercise that works your arms, upper body and abs and core. Kneel in front of the ball on a mat or carpet and place your hands on the edge of the ball closest to you. Slowly roll the ball forward, keeping your hands on the ball and your core tight and engaged, until you can't roll forward anymore. Then slowly roll it back to you and repeat this 10-20 times.

These exercises will create strong beautiful arms but even more they engage your whole body so that you will become more balanced and stronger overall. Perform them at least 2-3 times a week in conjunction with other ball exercises. Have a ball!