A gym ball is an inflated tool that goes by other names, such as swiss ball, stability ball, fitness ball and physio ball. Using this ball for exercises will cause you to contract your core muscles and smaller stabilizing muscles to remain balanced. This means you increase your work output and build more muscle simultaneously. Before using a ball, it is important to choose the proper size. The right size ball for you is one that causes your thighs to parallel the floor when you sit on it.
Step 1
Sit on the ball and execute circles. This will adapt your body to the off-balance feeling you get on the ball. Keep your knees bent and feet flat on the floor as you move your hips around in clockwise circles. Do a set of circles, then change your direction.
Step 2
Roll down into a bench position. Sit on the ball and walk your feet forward until your shoulders and head rest comfortably on top, your knees are bent 90 degrees and feet are flat on the floor. Hold for a full second, walk yourself back up to a sitting position and repeat. Hold the bench position longer each time you roll down until you can comfortable hold it for 30 seconds. Keep your core tight throughout. Mastering this position will get your body prepped for weight training exercises.
Step 3
Grab a set of dumbbells and perform chest presses. Hold the weights in your hands, sit on the ball and roll down into the bench position. Push the weights above your chest as you do this and turn your palms so they face your knees. Lower the weights to your sides by bending your elbows and push them back up until they are an inch apart. Repeat for a set of reps.
Perform other exercises from this lying position like dumbbell flys, lying triceps extensions and dumbbell pullovers. Whenever you do exercises in this position, your glutes, quads, abs and lower back muscles are constantly working to keep your body stable.
Step 4
Utilize the ball to do shoulder bridges to work your glutes and lower back. Lie on your back with your heels placed on the ball and arms at your sides. Raise your hips until your back is straight and hold for a full second. Lower your hips back down slowly and repeat.
Step 5
Execute a set of planks on the ball. Lie on your stomach on the ball with your hands and feet on the floor. Walk your hands forward as you roll your body across the ball. Keep going until your lower shins or toes are on top of the ball and maintain straight arms and a straight back. Hold this position until you feel fatigued. Turn this exercise into a push-up by lowering your chest to the floor and pushing back up by bending your elbows. Decrease the intensity by placing your legs higher up on the ball and increase it by placing your legs lower on the ball.
Step 6
Press your middle back into the ball to work your legs. Pinch the ball against a wall with your back and stand with your legs slightly forward and feet slightly wider than shoulders-width apart. Lower yourself down until your thighs parallel the floor, stand back up and repeat.
Place your feet in a staggered stance to do a variation. This is a lunge or split squat. Lower yourself down until your front thigh parallels the floor and back knee is an inch above the floor. Stand back up, repeat for a set of reps and switch sides. Hold dumbbells in your hands and let your arms hang at your sides to increase the resistance with either exercise.
Tips and Warnings
- Aim for eight to 10 reps with your exercises when you first start out. Increase your reps to fifteen or more as you adapt.
Things You'll Need
- Dumbbells
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