 |
|
Fitness
instructor Nancy Cole demonstrates the beginning
step of bicep curls on the stability ball.
|
When you're
short on time, multitasking is mandatory and the stability
ball indispensable. It challenges your core while you focus
on training other muscle groups. Try the traditional biceps
curl while sitting on the stability ball.
Sit on a
stability ball (choose one appropriate for your height) with
your feet flat on the floor and your toes facing forward.
With your shoulders back and down, torso erect and
abdominals tight, hold a dumbbell in each hand with your
palms facing upward. With your elbows tight against your
body, extend your arms toward the floor.
Exhale as you
curl up the dumbbells toward your shoulder, stopping at the
point your biceps are fully contracted. Pause, then inhale
as you lower the dumbbells to the starting position.
Concentrate on slowly controlling the lowering portion of
the exercise.
Key points:
Keep your elbows against your body and your wrists strong
throughout the exercise. Try 12 to 15 reps with a
challenging weight.