Muscles emphasized: Chest, front shoulders (anterior deltoid), triceps, abdominals and spine extensors as stabilizers.

When training, if you target individual muscle groups be sure not to neglect your "core," your stabilizing muscles that are the source of your body's strength.

The Chest Press on the stability ball is an excellent exercise, which incorporates the core. You're working on balance, strengthening the abdominals and low back, (spine extensors) as well as working the Pectoral muscles of the chest.

• Holding a dumbbell in each hand, sit on a stability ball, knees bent, feet flat on the floor, and hips lower than chest.
• Walk feet forward until head, neck and upper back are supported by the ball, knees bent and in line with ankles.
• Contract abs and tighten buttocks.
• Extend dumbbells above chest, arms straight (not in a locked position) and palms facing forward.
• Bend elbows, lowering arms until elbows align with shoulders, wrist in line with dumbbell.
• Press arms back up to starting position. Do two to three sets of 12-15 repetitions.

Advanced Tip: Alternate arms one at a time. Press arms back up to starting position, then lower the one arm and continue to alternate until you've done an equal amount of repetitions on each side.