Exercise Ball Dumbbell
Workout
These exercises focus on different muscle groups in the body using dumbbells for resistance and
an exercise ball to strengthen your core muscles.
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.
Getting started
• 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
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: _____
Push dumbbells away from
your chest so that your arms
are straight with elbows
slightly bent.
Slowly return to starting
position.
2
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 Chest press, variation 2
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.
 Chest Fly
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: _____
Push dumbbells away from
your chest so your arms are
straight with elbows slightly
bent.
Slowly return to starting
position.
Weight: _____ Sets: _____ Reps: _____
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.
Slowly close your arms,
returning to starting position.
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 Bent over row
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.
 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.
3
Weight: _____ Sets: _____ Reps: _____
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.
Slowly return to starting
position.
Weight: _____ Sets: _____ Reps: _____
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.
Slowly return to starting
position.
4
 Biceps curl
Sit with your feet shoulder
width apart. Hold a dumbbell
in each hand. Let your arms
hang at your sides, with palms
facing forward.
 Triceps extension
Sit with your feet shoulder
width apart. Hold a dumbbell
together in your hands with
your elbows bent behind your
head.
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Weight: _____ Sets: _____ Reps: _____
Bend your elbows and slowly
raise the dumbbells up toward
your shoulders. Keep your
elbows against the side of our
body and wrists straight.
Slowly lower the dumbbells
and return to starting position.
Weight: _____ Sets: _____ Reps: _____
Extend your elbows and raise
your arms above your head.
Slowly return to starting
position.
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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.
 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.
5
Weight: _____ Sets: _____ Reps: _____
Straighten your arms over your
head, keeping your elbows
slightly bent.
Slowly return to starting
position.
Weight: _____ Sets: _____ Reps: _____
Squat down to a sitting
position, keeping your knees
over your toes.
Slowly return to starting
position.
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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.
Weight: _____ Sets: _____ Reps: _____
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 lower your heels to the
floor.
Weight: _____ Sets: _____ Reps: _____
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.
Slowly return to starting
position.
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 Oblique 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.
7
Weight: _____ Sets: _____ Reps: _____
Squeeze your abdominal
muscles as you slowly lift your
left shoulder blade off of the
ball, turning your left shoulder
towards your right knee.
Slowly return to starting
position.
Repeat on the other side,
turning your right shoulder
towards your left knee.
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: [email protected].
© September 22, 2015, The Ohio State University Wexner Medical Center.