Hello. My name is Adam Davila and my business is Adam's Personal Training and my website is http://www.adamtraining.com. This is an exercise ball, otherwise known as a Swiss ball or a versa-ball. It's really great for developing the abdominals, the lower back and stabilize your muscles. An exercise ball is really great for a home gym, it's relatively inexpensive, and it's really great with a set of dumbbells. You can virtually do any exercise that can be done on this ball here. I'll be demonstrating how to do a chest press on this ball here. You want to make sure you have a set of dumbbells. To perform your exercise you want to sit on the ball without the ball rolling out from under you. You then want to walk your feet out and as your walk out you want to bring the dumbbells to your chest. You want to make sure that your shoulders are on the ball; put your hips up toward the ceiling. From this point you want to make sure you inhale and exhale on the way down. Inhale, press your weights up and exhale on the way down. When you're done with the exercise roll back on the ball, set your feet firmly on the ground and then replace your weights. I'm going to demonstrate how to do a dumbbell pull over on the exercise bar. At this point you want to make sure you have one dumbbell with sufficient weight. You want to bring your dumbbell up to your knee and at this point bring the dumbbell toward your chest. You want to roll down and bring your hips down towards your heels. You want to extend your arms overhead with the slight break in the elbow. At this point extend the weight behind you and bring it back over your chest.
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