You can work your chest muscle and core at the same time. Using a stability ball during chest exercises can increase your core stability.
If you've never done chest exercises on a ball, then this exercise will be really challenging.
1 arm chest flyes on a ball are one of the hardest chest exercises on a stability ball. Since you are only using one arm, there is no counter balance in the other hand, so your obliques and core muscles must work to keep your spine stabilized.
In addition, your glutes and hip stabilizers will have to work really hard to keep your lower body anchored and stable.
My recommendation is to start by mastering regular chest flyes on a ball, then progress to alternating chest flyes on the ball.
Once you've mastered those 2 exercises, then step up to the 1 arm chest flye on the ball.
Here are pictures and instructions for this chest exercise.
Starting Position: Begin by sitting on the ball and hold 1 dumbbell.
Then, slowly walk yourself forwards until your hips are off the ball and your head and upper back are supported on the ball.
Keep your feet facing forwards and firmly on the floor, and extend your arm towards the ceiling with your palm facing your body. Place your opposite hand on your hip for added stability.
Form: While keeping your core tight, inhale and slowly lower the dumbbell out to the side until it is about parallel with your body. Pause for a brief moment, exhale and then slowly return to the starting position.
Personal Trainer Tips: This exercise will be much more challenging than it looks. If you use a weight that is too heavy, you might fall off the ball.
So use a lighter weight the first few times you try this exercise so that you understand the challenge to your core.
Make sure you engage your core muscles so that your body remains stable, and move in a slow and controlled manner.
You can challenge your stability further by placing your feet closer together.
The stability ball is a great way to challenge your core while you also challenge the chest muscle.
If you want to increase your core stability, try incorporating the stability ball or other balance tools in your chest workouts.
Yours in Health,
Dr. Charles PT/PT
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