Have a Ball with the Fitness Ball: Triceps Workout

Working out on the stability ball is a great way to improve overall and core strength, fitness and flexibility. It's great for men or women who want to save time or money from going to the gym. Traditionally women have weaker core and upper body strength than men, and this workout is a great way to build up those muscles and feel and look great. Here are some exercises for working those triceps for great looking, toned arms.

Begin by sitting on the stability ball and holding a free weight clasped in both hands. Lift your arms up and behind your head and hold with your elbows locked in place next to your ears. Lift up the weight behind your head and squeeze the tricep muscle as you fully extend your arms. Perform this exercise 20 times. For a great stability/core challenge, try marching your feet up and down in slow, controlled movements as you do this exercise. Another variation on this exercise is to roll out until your head and neck are on the ball and your legs and core are "bridged." Keep them firm and tight and don't let your back sag. Now perform the triceps extension from here, holding the weight behind your head and the ball and lifting your arms straight up over your head.

Next sit on the ball and hold a weight in each hand. First hold your right hand and weight behind your head and keep your elbows locked into position. Lift your hand up straight over your head and squeeze that tricep. Do this 20 times and repeat with the other hand. If you want more of a challenge do this exercise while you march your feet up and down.

Lie on the ball on your stomach and roll out until you can support your upper body on the floor with your left arm. Grasp a weight in your right arm and pull it straight up to your side at chest level. Now kick the weight straight back in a controlled manner and then bring it back to your side. Keep your elbows locked in position while you do this exercise. If you want more of a challenge, roll all the way out until only your knees or feet are on the ball and then perform this tricep kick-back. Perform it 20 times and 20 times on the opposite arm.

These tricep exercises will really help to build upper body strength and create outstanding arms if done on a regular basis in conjunction with other exercises, especially biceps, 2-3 times per week. Go ahead, have a ball!