Take a stability ball and two dumbbells.

Position yourself on the stability ball such that your spine is resting on the stability ball holding the two dumbbells in both the hands.

Try to balance yourself with the help of your legs.

Start the exercise by placing the dumbbell holder hands at the shoulder level. Inhale while performing this step

Now raise them straight towards the ceiling. Exhale while performing this step.

Make sure that the hands are placed exactly above the elbows during the raising step.

Now return to the start position and repeat the above steps.

Repeat all the above steps for number of times till you don’t get exhausted.

Take a ball and balance yourself by sitting on the ball with your feet placed flat on the ground.

Hold dumbbells in both your hands with the palms facing inwards.

Bend yourself leaning your chest and spine in downward direction and place your hands besides both the feet.

Now raise both the arms sideways at an angle of 45 degrees slowly.

Now bring the lifted hands to the shoulders so that the hands and shoulders are in one line.

Try to keep your hands as straight as possible.

Repeat the exercise for at least 10-12 times.

• Start the initial position by balancing yourself on the ball with the help your legs resting on the wall and toes touching the floor.
• Note the legs should be placed apart.
• Hold the dumbbells into your palms and place both your hand wide apart as shown in the figure.

• Now bring both your hands a little closer as shown in the figure.

• Bring both the hands together towards the ground.
• Now slowly go on repeating the above steps.

Take care that your elbows do not fold or bend while performing the exercise.

• Hold dumbbells in both your hands.
• Place your spine on a ball and bend your legs from knee.
• Try to balance in this position such that your spine, butt and knee are in one line with the legs rested on the floor as shown.
• Now extend your hands erect towards the ceiling.

• Now slowly lower both the hands.

• Bring down the dumbbells till both the arms are straight and in opposite direction.
• Inhale while performing the above two steps.
• Now slowly again return to the start position and exhale while returning to the start position.

• Lie down on a raised platform with your knees bend as shown in the figure.
• Hold two dumbbells in your hand with your hands keeping erect towards the ceiling.

• Lower the hands slightly as shown.

• Again lower the hands and bring them till your chest.
• While doing the above two steps inhale.
• Again slowly come back to the start position.
• While coming to the start position exhale.

Be sure that your spinal cord is in neutral position and don’t lift your head off the platform while performing the exercise.

• Stand erect with your back straight holding weights in both your hands.
• Now bent your knees keeping the back straight in a squat position.
• Now lean your torso in front at an angle of about 60 degrees.

• Now carrying the weights bring your hands towards the chest.
• While bringing the weights towards the chest contract your shoulder muscles and meanwhile inhale.
• Slowly return to the start position and perform for 15-20 times.
• Be careful while performing all the above steps your back remains straight and erect.

Want to be strong, tough and energized in your day to day work? Practice dumbbell box Deadlifts as mentioned below:

• Take 2 dumbbells in both the hands parallel to your body. Make sure that your chin is parallel to the ground not looking downwards.
• Now carrying the dumbbells perform hip squat.
• Bend yourself in the sitting position along with the weights.
• Thrust your heels upwards keeping your center muscles betrothed.
• Stand upright via your hub muscles to get better pose.
• Repeat this exercise for at least 10 times.