The G-Ball is a weighted medicine ball marketed and used in conjunction with the Melt It Off workout system created by Olympic gold medalist Mitch Gaylord. A little smaller than a basketball, the G-Ball is easy to handle and is covered with grippable material that allows you to hold on while performing various upper- and lower-body exercises. The ball comes in three weights--2, 4 and 6 lbs. Most of the exercises using the G-Ball focus on strengthening the core or abdominal muscles, but any exercise you would do with a basic medicine ball can be performed with a G-Ball.
Seated Russian Twist
This demanding abdominal exercise focuses on the core muscles, with particular emphasis on the obliques. Sit on the floor with your knees bent, feet flat and the G-Ball held out straight in front of your chest. Slightly lean backward until your body forms a "V" shape. Contract your abdominal muscles and twist your upper body to the left and to the right, bringing the G-Ball with you as you twist. To challenge yourself and make the exercise more difficult, perform the movement with your feet slightly lifted off the ground.
One Knee Hay Baler Move
This exercise primarily targets the transverse abdominis, the deepest layer of ab muscles that lie underneath the rectus abdominis. Position yourself on your left knee, with the front leg bent in a 90-degree angle. Hold the G-Ball between your hands. Begin with the ball held close to the floor beside your left hip. Contract your abdominals and slowly bring the ball across the front of your body above your right shoulder, with arms extended straight. Keep your head, shoulders and chest facing front throughout the movement, and try not to let your torso twist or rotate. Repeat the exercise with the right knee bent.
Push-ups
Push-ups using the medicine or G-Ball, target your chest, shoulder and abdominal muscles. Perform this exercise from a knee position or from a toe position as in standard push-ups. Place your hands on either side of the ball, with your arms straight and lined up directly underneath your shoulders. Keep your body straight, not allowing your back to arch or your buttocks to lift up. Slowly lower your body down toward the ball by bending your elbows. Exhale and extend your arms back up into the starting plank or push-up position.
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