A gym ball is also known as a stability or Swiss ball. Use this large, soft, elastic air-filled ball as a tool to enhance your fitness routine. The greatest benefit of a gym ball is that it offers instability, forcing the body to engage more muscle fibers to remain balanced. Thus, a gym ball is a multi-tasker; you'll strengthen your abdominal "core" muscles while you perform upper or lower body exercises. According to "Fitness" magazine, gym balls are optimal for total-body toning.
Rolling Ball Pull
To perform the rolling ball pull you need only a gym ball--dumbbells and other resistance equipment is not required for this effective upper back and abdominal toning exercise.
Kneel on the floor with your forearms resting on a gym ball; about shoulder-width apart. Extend your arms forward, rolling the ball away from your torso; dropping your chest and pelvis slowly toward the floor. In a fully extended position, your torso will be leaning forward. Hold this position--contracting your abdominal muscles--for three to five seconds. Contract your shoulders and squeeze your shoulder blades together as you roll the gym ball back to the starting position. Repeat the desired number of repetitions.
Bird Dogs
"Bird dogs" are effective lower back strengthening exercises that require only the use of a firm gym ball. According to the Exercise Rx, this exercise is beneficial for proper posture. Walk your hands out over a gym ball until it is balanced lower than your shoulders, beneath your core. Balancing the ball under your body, place both hands, and both toes, on the floor. Allowing your weight to press into the ball slowly raise your right arm and left leg into the air until they are parallel to the floor, balancing only on your left arm and right leg. Hold this position for a few seconds, lower and repeat on the other side. Continue alternating sides for 30 to 60 seconds.
Dumbbell Flies and Presses
According to the American Council on Exercise, or ACE, performing dumbbell pectoral flies and chest presses on a gym ball recruits more muscle fibers than doing the same exercise on the floor or a bench. In addition to working the pectoral or chest muscles, these exercises also help strengthen the abdominal and oblique muscles. Both exercises start the same. Sit on a gym ball holding a dumbbell in each hand. "Walk out," from a seated position until the ball is under your shoulder blades. Keep your pelvis elevated--your thighs should be parallel to the floor. Perform a set of dumbbell flies, followed immediately by a set of chest presses. In addition to contracting your pectoral muscles, you will need to concentrate on balance, or keeping the ball from rolling out to the side. Perform the desired number of repetitions of each exercise.
Gym Ball Plank
The plank or prone Iso-Ab is a stabilization exercise. Stabilization exercises enhance muscular endurance and improve functional capacity but involve little motion. The plank helps to strengthen all abdominal musculature. Performing it on a gym ball greatly increases the exercise intensity. To perform a traditional plank, you would lay face-down on the floor; feet shoulder-width apart and forearms placed on the ground to support your weight. Instead, place your forearms firmly on the gym ball. Activate your core by drawing in your abdominal muscles. Form a straight line from head to toe, resting on your forearms, which are on the ball, and toes only. You may have to extend your feet slightly beyond shoulder-width to keep your balance. Concentrate on preventing the ball from rolling to the side. Hold for 10 seconds to start. Increase time of hold as you get stronger. Slowly roll to your knees and relax.
Member Comments