How to Do
How to Do Ball Lunges With Dumbbell
The ball lunges with dumbbell should begin with good posture to avoid injury. Brace the spine by drawing your lower abdomen inward. Your core muscles should be activated to support your posture as you perform the exercise.
If any pain is experienced, immediately stop the ball lunges with dumbbell.
Beginning
Beginning Ball Lunges
Stand on one leg in optimal alignment with the knee over the 2nd toe, and place the rear leg on the desired size of ball, maintaining a neutral spine. NOTE! The larger the ball, the more flexibility is required.
Movement
Ball Lunges Movement
1. Hold weights in front of the body.
2. Lower body is as low as can be controlled while maintaining a neutral spine and in optimal knee alignment over the 2nd toe the "balance threshold".
3. Push back to the top of the movement focusing on the buttocks.
4. Repeat as desired.
Benefits
Ball Lunges Benefits
Dumbbell lunges are a lower-body workout in general. The burn will be felt in your glutes, hips, hamstrings, and quads. Dumbbell lunges will strengthen your calf muscles and abs as well. Your lower back will be strengthened as well, as it aids in keeping you balanced during the action.
