De Deenaz uses a stability ball with dumbbells for arm and core work. She demonstrates concentration bicep curls, triceps extensions, and single-leg balance lifts, emphasizing controlled movement and proper form throughout.
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Hi, my name is Deenaz, and in this video I will be sharing a few exercises on the stability ball. Mind you, though the name is stability ball, it's the most unstable piece of equipment that I've ever seen. But this is a wonder ball. You can buy it on Amazon or any sports store. This is going to do wonders to your deep core muscles, and they also strengthen the stabilizers of the body. So we have prime movers and stabilizers. When we work on the stability ball, we also learn to train the minor muscles, the minute muscles in the body, which help in strengthening the core muscles and which also help in our balance. So today's video, we are going to be showing you exercises on the ball with dumbbells using the upper body. So the resist— external resistance is from dumbbells. So if you have a pair of dumbbells, super good. If you don't have a pair of dumbbells, what should you do? Go grab a couple of water bottles and start doing these exercises. The first exercise is called the bicep curl. We've often done it standing, but today we're going to be doing a concentration curl. So we're going to be really focusing on that muscle, and who doesn't want toned arms? So drop your arm down. Chest up, back up, smile, and lift and lower. 2, 3, 4. You can do this with one dumbbell, or you can do it with two dumbbells. You can do it one hand, or you can do it with two hands. Do it along with me. The more you do these exercises, the better for you. Your body is getting toned, your body is getting fit, your muscles are getting strong. And give me 10 more. 10, 9, 8, 7, 6, 5. Beautiful. 4. Breathe. Now you're beginning to feel it. 3, 2, and 1. The next exercise is going to be for the opposite muscles. So remember, when you work with your dumbbells, when you work with muscles, all muscles work in pair. So So when you strengthen or tone up the bicep muscle, you need to remember to tone up the tricep muscle because both these muscles are attached to the joint. So strengthening and toning both the opposite muscles is very important. So take your right arm up, bend at the elbow, keep your arm close to your ears, and now slowly lift and lower. 2, 3, 4. 4, 5. If the ball is moving a little bit here and there, it's okay. Just think that you're a baby gone back to school. 8, 9, 10, 11, 12, 13, 14, 15, 16, 17. 20 repetitions is what we need. 18, 19 and 20. Change your arm. Remember, I'm mirror imaging, so when I say right, it's your right, but it's my left, so don't get confused. Keep your arm close to your ears. 5, 6, 7, and go. 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12, 13, 14, 15, 16, 17, 18, 19, and 20. And drop the dumbbell down. And I'm also going to show you a small exercise It's not for your knee joint, but it's for your core muscles. So keep your dumbbells to the side, sit comfortably, lift your right leg up, out and back. 2, 3. It's not a knee extension, it's the— it's an exercise for your core muscles. 6, 7, 8, 9, 10. When you do these one leg balance exercises, it's better to keep the repetitions less. When you do strength exercises, you can take it up to 20. Other side, 5, 6, 7, and go. 1, 2, 3, 4, 5, 6, 7, 8, 9, and 10. Relax. Go down, stretch, and come up. Hope you like this video. I would love for you to like this video, share my video, and comment on it, and let me know what else you'd like. And when you do these exercises, get your friends and family to post pictures, to post videos, to take videos and pictures, and post it in the comments below. I look forward to seeing you in the next video. Thank you and bye-bye. [MUSIC] [MUSIC]
