GYMNIC balls are a type of therapy or exercise ball. They typically range in size from 18 to 48 inches. Working out with a GYMNIC exercise ball can benefit your body in many ways. Besides toning muscles, exercise balls can be used for improving posture and balance and for cardiovascular benefits. Because of their versatility, many people include GYMNIC therapy balls in their exercise routine.
Improve Balance and Posture
Your balance can be improved by activating the abdominal, gluteal and leg muscles by sitting on a therapy ball. Your therapy ball should be the appropriate size for your body so that when you sit on the ball your hips and knees are at a 90-degree angle with your feet flat on the floor. For proper posture sit on the center of the ball with your knees in line over your ankles. Your shoulders should be in line over your body and your head directly over your neck.
An exercise that you can do to help with balance is to sit on the ball and rotate your hips in a circle, then rotate them counterclockwise.
Build Muscles
Performing exercises with a therapy ball can strengthen arm, leg and core muscles of the body. Core muscles are those deep abdominal and back muscles that stabilize and support your body as it moves.
One such exercise is the squat. To perform this exercise with a therapy ball, stand with the ball pressed between your back and a wall. Your legs should be shoulder width apart and your feet slightly forward from the rest of your body. Tighten your abdominal muscles, and bend your knees to a 90-degree angle. The ball will roll up behind your shoulder blades as you do your squats.
Another effective exercise with a therapy ball is the crunch. Position yourself with your lower back on top of the ball, with your thighs and upper body parallel to the floor. Keep your knees bent and feet flat on the floor. Then use your abs to lift your shoulders and upper back off the ball. In an article from Arthritis Today, performer Clarence Clemons uses a therapy ball to improve his abs and back strength.
In an article on using balls for abdominal exercises, Blanchard Valley Health Systems cautions that you should avoid lifting with your neck muscles, which places strain on them.
Provide Cardio Exercise
Working out energetically with your therapy ball can increase the cardiovascular benefits. Exercise is considered cardiovascular when it works out the heart and lungs. Sitting on a therapy ball and pumping your arms while marching your feet, for example, can provide a cardiovascular workout. Bouncing on the ball is not only fun but can increase your heart rate. Alternating leg raises while raising your arms provides the large muscle movements that aid in cardiovascular fitness.
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