The Target: Your chest, triceps, shoulders, abs and hips
Grab a pair of dumbbells and position your body so that your upper and middle back are placed firmly on the ball. Raise your hips so that your body forms a straight line from your knees to your shoulders. Hold the dumbbells above your chest with your arms straight and your palms facing out (but turned slightly inward) [A]. Lower the dumbbells to the sides of your chest [B], then press them back up and together. That's one repetition.