Toned and Tight Tuesday: Military Press on Stability Ball

This Tuesday, I've decided to give you an exercise for an area that I don't think I've really touched on before...your shoulders! There are a few areas on my body that I've really noticed some difference since I upped my weight training regiment...my shoulder/trap muscles being one of them. So much so, that I probably need to back off of those exercises a little before my traps come up to my ears and I completely lose my neck! :P Obviously (most) women don't want their shoulders to get too big but we have to give them some love too to keep the body in proportion and keep those muscles, joints, and bones around the shoulders strong. So I give to you...

Military Press on a Stability Ball

Start by sitting on the stability ball with your arms raised to shoulder length with your palms facing inward.

Next, press the weight in your right hand upwards.

Bring it back down to the starting position.

Then alternate arms and press the weight in your left hand upwards.

Bring it back down to the starting position.

That is one rep. Go for 10-12 reps.

I prefer to do this with alternating arms but you can definitely do them simultaneously if that's what you prefer. 

I also, of course, prefer to do this sitting on a stability ball to engage my core more. But you can do this on a bench or in a chair if preferred.

Pin It Now!

Toned and Tight Tuesday: Dumbbell Skull Crusher

Alright...who is tired of those bat wings?! Raise your hand! Wait...don't. Those bat wings might come into action. :)

Just kidding..but seriously, you know what I'm talking about? That flab on the backside of your arm that keeps waving after your arm stopped moving? Yeah, not real cute.

Luckily, I've got a great exercise that can help you battle those bat wings!


Dumbbell Skull Crusher

Start by sitting on your stability ball and rolling out till just your shoulders, neck, and head are supported.

This could also be done on a bench or even just flat on the floor. Using the stability ball just adds a little more challenge and engages your core.

Next, take your dumbbells and extend your arms straight out above you. Be sure to keep your butt raised to form a straight line from your knees to your shoulders for the duration of the exercise.

Then, lower the dumbbells down on each side of your head till they are even with your ears. You want to make sure you are only moving your forearm in this motion. By only moving your forearm, you are forcing your triceps to engage. Allowing your whole arm to move will engage...something other than your triceps. :) Also, be sure to keep your elbows in and don't let them point out to the sides. 

Go for 10-12 reps and say adios to the bat wings!! :)

Pin It Now!