Developing our arm muscles doesn’t always have to revolve around lifting weights all the time. After all, doing the same exercise over and over can be pretty boring and may hinder your progress too. What’s more, you won’t be able to spend most of your time in the gym so why not invest in a ball like medicine ball or stability ball and use them to enhance your arm muscles further?

Here are 5 ball exercises that are geared toward toning and strengthening your arm muscles.

Ball Biceps Curl. For this workout, you will need to kneel in front of your stability ball then place your upper arm on top of the ball while holding a dumbbell. Keep your back straight and your core tight throughout this exercise. Raise your arm to bring the weight towards your shoulder then hold for a few breathes before releasing. Lower your arm slowly and repeat.

Pullover. In this exercise you will need both a stability and medicine ball. Hold a medicine ball in both hands then lie face up on your stability ball with your shoulder blades and your head in the middle of the ball. Your knees should be at 90 degrees, your feet flat on the floor, and your core engaged. Make sure that your hips are lifted so you will form a straight line from your head to your knees. Extend your arms above you and hold for a few seconds.

Ball Triceps Extension. You should lie on your back with your shoulders placed against a stability ball. Your butt shouldn’t touch the floor. Hold a dumbbell in each hand and place them on each side of your head so that your arms will be perpendicular to the floor. While keeping your core engaged, raise your arms overhead slowly then hold them there for a few counts. Lower the weights back to their first position then repeat.

Lunge Press. For this workout, you should stand with your feet about hip width apart. Hold a medicine ball in your hands and position it in front of your chest with your elbows bent and at your sides. Lunge backwards with your right leg then twist your torso to the right then back to the center. Go back to first position and repeat with the other leg. Do 10 to 12 reps while alternating sides.

Squat Push. Stand with your feet apart. Hold a medicine ball with both hands and position it in front of your chest. Keep your elbows bent and at your sides. Lower yourself into a squat while keeping your knees behind your toes. Make sure that you pay attention to your form to get the most out of your squats.

These are just a few examples of ball exercises that you can do with a stability and medicine ball. The best part is that you can do these workouts anytime, anywhere so you don’t really have any excuse to not get your arm muscles toned and strengthened.

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