If you want to make the most of your time at the gym, then using stability challenging exercises is the key. This excellent ball exercise works your core, while targeting your back, biceps, and stabilizing muscles.
SINGLE-ARM STABILITY BALL DUMBBELL ROW
Target Muscles: back, lower body stabilizers
Set Up: Lie face down on a stability ball; the area from your thighs to your upper abs should be pressed against the ball. Extend your legs and plant your toes. Hold a pair of dumbbells, palms facing and arms extended straight down. Raise your upper torso until your entire back – from shoulders to calves – forms a straight line, locking this position in place [A].
Action: Pull your left arm up toward the side of your chest, keeping your elbow tight to your body [B]. Stop when your upper arm is nearly parallel to the ground, squeeze the back muscle and slowly control the dumbbell back to the extended starting position. Repeat with the other arm [C]. Continue switching arms for two minutes, rest for 60 seconds and then move on to the next exercisein the “BootCamp Fat Blast” chart, the oblique crunch on a stability ball.