Description

Exercise ball alternating arm ups is a dynamic exercise that targets the core muscles along with the shoulders and arms. It involves stabilizing your body on an exercise ball while performing alternating arm movements.

Starting Position

Sit on the exercise ball with your feet flat on the floor and hip-width apart. Keep your spine straight and your core engaged. Hold a dumbbell in each hand by your sides.

Technical Execution

Start by raising one arm overhead while keeping the other arm by your side. Alternate arms in a controlled manner, focusing on engaging your core to stabilize your body on the exercise ball throughout the movement.

Range of Motion

Maintain a full range of motion by extending the arm overhead while keeping the opposite arm stationary. Avoid any jerky or uncontrolled movements.

Variations

To make this exercise easier, you can perform it without weights or by using lighter weights. To increase the difficulty, you can use heavier weights or incorporate a stability challenge by closing your eyes or standing on one leg while performing the movement.

Common Mistakes

Common mistakes include using momentum to lift the arms instead of engaging the core, arching the lower back excessively, and not maintaining proper posture throughout the movement.

Practical Advice

Focus on engaging your core muscles to stabilize your body on the exercise ball. Keep your movements controlled and avoid swinging the arms to maintain proper form.

Additional Notes

This exercise is great for improving balance, coordination, and core strength. It can be challenging initially, so start with a smaller range of motion and gradually increase it as you build strength and stability.

Difficulty Level

Intermediate

Equipment Needed

Body Weight

Primary Muscles

core

Secondary Muscles