Biceps curl

This is an exercise to improve your biceps. This is how it works.

1) Keep the ball between your back and a wall

2) Hold dumbbells in each hand

3) You should see that elbows are close to your body

4) Then bring the dumbbells towards your shoulder

5) Breathe out

6) Bring the dumb bells backwards

7) Breathe in

Chest Press

This is an ball exercise workout for improving your upper body strength. This is how it works.

1) First you have to sit straight on the ball

2) You have to deal with all your muscles.

3) Then slowly walk towards down

4) Keep shoulders resting on it.

5) You should make sure that your neck and head straight

6) Hold dumbbells in each hand

7) You should bent your arms towards your chest i.e. at 90 degree angle

Place your palms in a forward direction

9) Then push the dumb bells forward

10) Breath out slowing

11) Bring the dumb bells backwards

12) Then breathe in

13) Do this steps for 10-15 times.