Gym balls are also known as fitness balls, physio balls, fitness balls and exercise balls. They are used for exercises that create core strength. Core strength can make it easier to do most physical activities, according to the Mayo Clinic. In addition to your core, you can target other muscle groups as well.
Squats
Squats are performed with the help of a wall. Pin the ball against a wall with your mid-back area. With your feet slightly forward and shoulder-width apart, lower yourself by bending your knees. Once your thighs parallel the floor, stand up and repeat 10 to 12 times. Keep your core tight and back straight throughout the motion.
Push-ups
Push-ups target your chest and triceps. Place your lower shins on the ball and your hands slightly wider than shoulder-width apart on the floor. With your arms extended, core tight and back straight, lower yourself by bending your elbows. Once your chest is within a fist-width of the floor, push up and repeat for 10 to 12 reps.
Planks
Forearm planks are subtle ab exercises that do not require any movement. Place your forearms shoulder-width apart on the ball and walk your feet behind your body until you form an angle to the floor. In this position, raise your hips and tighten your abs to form a straight line from your shoulders to your heels. Hold for 30 to 45 seconds.
Abdominal Pull-ins
Abdominal pull-ins work your upper and lower abs simultaneously. Place your lower shins on the ball and your hands shoulder-width apart on the floor. Your body should be in a push-up position at this point. In a controlled motion, roll the ball toward your body and draw your knees into your chest. After holding for a second, extend your legs back out and repeat 15 to 20 times.
Hamstring Curls
Hamstring curls are performed from a face-up position. Lie on your back with your heels on the ball, your knees bent slightly and your hands at your sides. After pressing into the ball, lift your hips in the air and roll the ball toward your body. Once your heels are close to your butt, push down a little more and raise your hips slightly higher. Slowly reverse the motion and repeat 10 to 12 times. According to the American Council on Exercise, avoid arching your lower back as your press your hips upward to the starting position.
Crunches
Crunches on the ball target your upper abs and obliques. Lie face-up with your shoulders and head slightly elevated. After placing your hands on the sides of your head, lift your body forward and squeeze your abs forcefully. Slowly lower yourself and repeat for 15 to 20 reps.
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