The focus of this exercise is on stability and strength.

Lie back on the ball so your middle and upper back are supported and your feet are planted firmly on the ground. Raise your hips so they are in line with your torso. Holding a dumbbell with both hands and palms facing the ceiling.

Inhale and lower the dumbbell by bending the elbows. Your upper arms shouldn’t move. Exhale and return to the starting position by contracting the triceps and straightening your arms.

Do not allow your elbows to flare out to the sides. They should stay in the same place throughout the movement. Keep your shoulders locked down and back to prevent injury. Squeeze your abs and glutes to help prevent your body from swaying.