Chest Press on Exercise Ball

Chest muscles need to be strong, however, women don't always want to work these muscles because we think it will make our chest appear larger, but in reality it will just help tone and lift. The exercise ball chest press is a full-body exercise that not only strengthens the chest, the core muscles (abs, trunk, lower back) but also the buttocks and hamstrings. Here is how you do it:

• Grab a pair of dumbbells and lie on a stability ball (positioning it underneath your mid to upper back) with your feet flat on the floor, knees bent about 90 degrees with ankles directly under your knees.
• Lift your hips up to the sky and keep your abs tight.
• While keeping this body position, hold the dumbbells by your chest, palms facing forward, and exhale as you press the weights straight up toward the ceiling. Hold this position for a second.
• Then lower the weights back to the starting position and repeat — use your abs to keep your body still.
• Do three sets of 12 and be sure to keep your butt lifted the whole time.

Fit's Tip: Pick a dumbbell weight that will tire your muscles after 12 reps (i.e. it's nearly impossible to do the last rep). And as always, be sure to only use your chest and arm muscles to lift the weight, not momentum.