- One stability ball
1. Setup:
- Start by placing the stability ball on the floor.
- Hold a dumbbell in each hand.
- Position your body in a plank position by placing your feet on the floor and your hands grasping the dumbbells.
- Your body should form a straight line from your head to your heels.
2. Positioning:
- Place your knees on the stability ball. This will stabilize your lower body.
- Ensure your arms are extended straight down, holding the dumbbells, with your wrists in line with your shoulders.
- Keep your core engaged to maintain balance and stabilize your hips.
3. Movement:
- While maintaining your plank position, pull one dumbbell towards your rib cage.
- Aim to keep your elbow close to your body as you row the weight.
- Lower the dumbbell back to the starting position in a controlled manner.
4. Alternating Sides:
- Repeat the rowing movement with the opposite arm.
- Continue alternating arms, performing an equal number of repetitions on each side.
5. Tips:
- Keep your hips level throughout the movement to avoid sagging or twisting.
- Focus on using your back muscles to pull the dumbbell, rather than just your arms.
- Keep your gaze slightly forward to maintain a neutral neck position.
6. Breathing:
- Inhale as you lower the dumbbell and exhale as you pull it toward you.
7. Repetitions:
- Aim for 8 to 12 repetitions on each side, depending on your fitness level.
8. Cool Down:
- After completing your sets, take a moment to stretch your back and arms to aid recovery.
