The Dumbbell One Leg Fly On Exercise Ball is a challenging exercise that targets the chest muscles, shoulders, and core while also improving balance and stability. This exercise combines the traditional dumbbell fly with the instability of the exercise ball and adds an extra challenge by lifting one leg off the ground.
How to perform
To perform the Dumbbell One Leg Fly On Exercise Ball, follow these step-by-step instructions:1. Start by grabbing a pair of dumbbells and lying face up on an exercise ball with your head, neck, and upper back supported on the ball. Your feet should be flat on the floor hip-width apart, knees bent at a 90-degree angle.
2. Hold the dumbbells directly above your chest with your palms facing each other and your arms slightly bent.
3. Lift one foot off the ground and extend that leg straight out in front of you, keeping it parallel to the floor.
4. Engage your core and keep your hips lifted to maintain stability on the ball.
5. Slowly lower the dumbbells out to the sides in a controlled motion, feeling a stretch in your chest muscles.
6. Exhale as you bring the dumbbells back together over your chest, squeezing your chest muscles.
7. Repeat for the desired number of reps before switching legs for the next set.
8. Remember to maintain proper form throughout the exercise by keeping your core engaged, shoulders relaxed, and back flat on the ball.
9. To increase the intensity of the exercise, you can use heavier dumbbells or increase the number of reps.
10. As with any exercise, it's important to start with lighter weights and gradually progress as your strength and stability improve. And always consult with a fitness professional before starting a new exercise routine.
Equipment required
Dumbbell
Dumbbells are handheld weights typically used for resistance training exercises. They come in various sizes and weights, allowing for a wide range of exercises that target specific muscle groups. Dumbbells are versatile tools for strength training, muscle building, and toning. They can be used for a wide variety of exercises, including arm curls, shoulder presses, chest presses, lunges, and squats.