Shoulder press on a stability ball
Sit up tall on a stability ball, keeping both feet on the floor. Start by holding a pair of dumbbells with upper arms at shoulder height with your palms facing forward. Contract your abs to support your spine. On the exhale, press the weights overhead. Inhale as you lower with control and do 10 to 12 reps.
Tip: Performing shoulder presses on a stability ball works your core-stabilizing muscles, as well as your anterior and medial delts.
Bent-over fly on a stability ball
With a dumbbell in each hand, sit on a stability ball and place your feet about hip-width apart on the floor. Hinge forward at the hips, keeping your spine straight, your chest slightly lifted and your neck in line with your spine. On the exhale, keep arms straight as you raise the weights out to the side to shoulder height. Inhale and lower with control.
Tip: Keep your abs drawn in for an isometric contraction to support your back and engage your core.
Lateral raise on a stability ball
With a dumbbell in each hand, sit on a stability ball. Contract your abs to support your core and help you balance. On the exhale, raise the weights to shoulder height while keeping your arms straight. Inhale as you return to the starting position and do 10 to 12 reps.
Tip: This variation on the lateral raise trains your transverse abdominals and spinal erectors as well as your medial delts.
Lateral raise with a resistance band
Stand on a resistance band with your feet wide apart. Loop the long end of the band over the top of your right foot and take the handle in your left hand. Keep your back straight, your head up and your abs engaged. On the exhale, raise your hand to shoulder height, keeping your arm relatively straight. Work the negative part of the exercise by resisting as you lower your arm. Do 10 to 12 reps before switching sides.