Exercises At Home :
You should perform at least 8 reps-12 reps and do 3-4 sets of each exercise
Equipment needed: Stabillity Exercise Ball, Set of Dumbbells, (Optional: Chair or Bench, Medicine Ball)
Starting Position: Sit on a stability ball with both feet firmly placed on the floor, hip-width ap
art or wider. Hold a dumbbell with both hands wrapped around the dumbbell handle. Brace your abdominal/core muscles to stabilize the spine. Pull your shoulder blades down and back. Do not allow your back to arch. Your head should be aligned with your spine. Maintain these engagements throughout the exercise.
Upward Phase: Exhale. Slowly press the dumbbell overhead. Straighten your elbows until your arms are vertical to the floor. Your elbows are pointing forward; straight but not locked. The dumbbell should be positioned directly over your head with your palms facing upwards and the dumbbell hanging vertically from your palms. Maintain your balance. Do not change the position of your head, torso, upper arms, wrists or feet. Keep your feet pressed into the floor and abdominals engaged to maintain stability throughout the entire exercise.
Downward Phase: Inhale. Bend your elbows in a slow and controlled manner, lowering the dumbbell behind your head. Do not allow the upper arms to move. Continue to bend the elbows to a 90 degree bend or until your upper arms begin to move backward. Do not make contact with the back of your head. Do not change the position of your head, torso, upper arms, wrists or feet. Slowly straighten the elbows and return to start position. Repeat.
Attempt to keep your upper arms vertical to the floor throughout the exercise and keep your elbows shoulder-width apart. Avoid arching in your low back as you extend your elbows overhead.
Stability Ball Sit-ups / Crunches
Starting Position: Sit on the stability ball with your feet flat on the floor. Slowly begin walking your feet forward as you tuck your tail under. Lower your spine onto the ball as you walk your feet away from the ball. Continue lowering until your shoulders, back and tailbone are resting on the ball. Feet should be parallel and shoulder width apart. Knees are bent to about 90 degrees. Distribute your weight evenly through your feet. Your mid-back should be positioned on the top of the ball (at 12 o'clock) and your hips should be positioned at 2 o'clock.
Place your hands behind your head, squeezing your shoulder blades together and pulling your elbows back without arching your low back. This elbow position should be maintained throughout the exercise. Keep your head aligned with your spine, but allow your chin to tuck slightly during the upward phase of the exercise.
Upward Phase: Exhale. Engage your abdominal and core muscles. Tuck your chin slightly toward your chest and slowly curl your torso toward your thighs. Since the abdominal muscles attach the rib cage to the pelvis, your movement should focus on pulling these two body parts closer together. Try to keep the neck relaxed. Your feet should be firmly planted, and your tailbone and lower back should remain in contact with the ball at all times. Continue to curl up until your upper back is off the ball. Hold this position briefly while maintaining your balance.
Downward Phase: Gently inhale and slowly uncurl, lowering your spine back towards the ball in a controlled fashion. The feet are planted, and your tailbone and low back stay connected to the ball.
Should balance prove to be a challenge, widen your base of support by moving your feet apart. As you improve your balance skills, increase the balance challenge of this exercise by reducing your base of support and moving your feet together.
Seated Dumbbell Bicep Curl
Starting Position: Sit with your back against a backrest so that your head, shoulders and butt make contact with the bench and your feet firmly on the floor. Grasp a dumbbell in each hand with thumbs wrapped around the handles. Your arms are at your sides, close to your body and your palms are facing forward. Pull the shoulder blades down and back.
Upward Phase: Exhale and slowly bend your elbows bringing the dumbbells toward your shoulders. Do not allow your back to arch or your elbows to move forward. Keep the wrists in line with your forearms (neutral). Do not allow the wrists to bend throughout the exercise. Your head, shoulders and butt should stay in contact with the bench. Keep your feet firmly on the floor. Do not allow your shoulders to shrug.
Downward Phase: Inhale. Straighten your elbows and lower the dumbbells back to your start position in a slow and controlled manner.
Variation to this exercise: To emphasize more biceps activity, change your starting position. Turn your palms towards your sides and rotate them forward (or up) during the upward phase before your forearms reach horizontal. During the downward phase rotate your forearms back inward as your forearms reach horizontal. Curl the dumbbells higher by allowing the elbows to move forward as the dumbbell reaches your chest, moving the upper arm towards horizontal with the floor. This places a little more emphasis on the biceps and some anterior shoulder muscles.
Seated Dumbbell Press
Starting Position: Holding a dumbbell in each hand, sit with your back against a backrest so that your head, shoulders and butt make contact with the bench. Place your feet firmly on the floor. Brace your torso by contracting your core and abdominal muscles. If working with a spotter, signal for assistance. Exhale and slowly lift the dumbbells to shoulder height, and shoulder width or slightly wider. Palms are facing forward, thumbs wrapped around the handles and wrists in a neutral position. Do not allow the wrists to bend throughout the exercise. Pull your shoulder blades down and back. Maintain these positions throughout the exercise.
Upward Phase: Exhale and press the dumbbells overhead until your elbows are straight. Do not allow your low back to arch. Keep torso rigid, shoulder blades pulled down and back, wrists neutral, back in contact with the bench and feet firmly planted on the floor. For more comfort through the range-of-motion keep your elbows pointed in front of you.
Downward Phase: Inhale. In a slow and controlled manner, bend your elbows and lower the dumbbells. Keep your torso rigid, wrists neutral, back in contact with the bench and feet firmly planted on the floor. Mindfully contract the muscles of your back and arms to bring the dumbbells down. Resist yielding to gravity.
Starting Position: Stand with your feet together. Pull your shoulders blades down and back without arching your low back. Engage your abdominal/core muscles to stabilize your spine. Hold a light-to-moderate weight medicine ball in front of your chest, firmly holding the ball with both hands.
Step forward: Slowly lift the right foot off the floor, finding your balance on the standing leg. Keeping the abdominals engaged will help to avoid any sideway tilting or swaying in your upper body. Press the standing foot firmly into the ground to reduce any unwanted movement and maintain stability. Hold this position briefly before stepping forward. The right foot should land on the floor heel first. With the right (forward) leg placed firmly on the floor, shift your body weight forward. Focus on lowering yourself downwards toward the floor rather than forward. As you load your bodyweight into the right leg, avoid any sideways tilting or swaying in your upper body and try not to move the left (back) foot. As you lower yourself into your right leg and hip, push the medicine ball straight overhead. Keep the abdominals braced.
While still in the bottom (downward) phase of the lunge, pull the medicine ball back down to your chest. Continue to maintain a strong core and drive your right foot into the ground to push back, straightening the leg and returning to the start position. Repeat for a specific number of repetitions or a certain period of time.Exercise Variation: Begin with a light-weight medicine ball in order to learn how to maintain stability through the entire movement. To increase the level of difficulty and to improve core and shoulder strength, once you can easily perform 8-12 repetitions on each leg, increase the weight of the medicine ball. Another option is to hold one dumbbell in each hand. Start with the elbows bent at ninety degrees and tucked in to the side; at the bottom of the lunge, bend the elbows to bring the weight up to the shoulders and press it directly overhead.