Shoulder and Back Workout with the Stability Ball

There are so many ways to achieve fitness, flexibility and strength on the fitness/stability ball. It's a convenient and effective method of working out at home, if you don't belong to a gym or if you just can't get there for a few days. Here are some great ways to sculpt beautiful, toned shoulders and backs on the stability ball.

First sit on the ball and find your balance. Grasp a dumbbell (the weight is up to you) in each hand and raise them up until your fists are at shoulder level, with your hands facing outward. Press the weights straight up until your arms are straight but don't lock out your elbows. Do this 20 times, rest briefly and repeat. If you want to add a challenge gently lift a leg off the floor with each press.

Next lie on the ball on your stomach, holding a pair of light to medium weights. Roll out until the ball is beneath your hips and support yourself with your left arm holding the weight on the floor. Lift your right arm straight back off the floor, keeping it flat at your side, as if you are pulling weeds. Do this 20 times on each side, rest and repeat. For an added challenge try and do this with first one leg, and then another, lifted off the floor.

Stay on your stomach and grasp the weights in your hands in front of you on the floor. The ball should be higher, under your belly and part of your chest. Slowly lift the weights out to the side as if you're flying, keeping your arms flat and your elbows bent. Repeat these flies 20 times, rest and repeat.

The next exercise you should start without weights and slowly work into using them after you achieve balance. Lie on the ball on your stomach; the ball should be directly under your belly. Keep your core engaged, and your back and buttocks tight as you lift your body up, arms and legs extended and hold for as long as possible. This is not an easy exercise, so don't get frustrated if you can't do it correctly right away. Start off with one leg extended, the other on the floor, and slowly try and lift the other leg when you are balanced. This is a very good all over exercise but it's also excellent for back strength and balance.