Gym balls, also called fit balls, stability balls and Swiss balls, are popular exercise tools that can be used to work out many of your muscles. The unstable exercise environment provided by a gym ball means that most gym ball exercises challenge your balance as well as your strength and endurance. Gym balls can be used for a wide variety of exercises.
Gym Ball Squat
The gym ball squat works your entire lower body including your thighs and butt. Place your gym ball against a sturdy wall and then stand with your back resting against it. Position the ball in the natural curve of your lower back. Place your feet hip-width apart and slightly in front of your hips. With your hands by your sides, on your hips or across your chest, bend your knees until your thighs are parallel to the floor. Extend your legs and push back up into the starting position. Perform multiple sets of 12 to 20 repetitions to increase the tone and endurance of your leg muscles.
Gym Ball Bird Dog
This exercise will strengthen your butt, lower back and upper back, and is an effective postural correction exercise. Lie face-down on your gym ball so that the ball is positioned under your hips. Place your hands on the floor to your front and spread your legs. Simultaneously lift your left arm and right leg until they are parallel to the floor. Slowly return to the starting position and then repeat using the opposite limbs. Continue alternating sides for the duration of your set.
Gym Ball Push-ups
A gym ball push-up is a chest, shoulder and arm exercise that also uses your abdominal muscles. Place your hands on the ball so that they are shoulder-width apart. Your hands should point down toward the floor. Walk your feet back until your legs and hips are extended and your body forms a straight line from your shoulders to your heels. Keep your abs tight, inhale and bend your arms to lower your chest to the ball. Push back up into the starting position as you exhale. Perform multiple sets of eight to 12 repetitions.
Gym Ball Leg Curls
This exercise targets your hamstrings, butt and lower back, and is a viable alternative to performing leg curls using a resistance training machine. Lie on your back on an exercise mat with your legs fully extended. Place your feet on your gym ball and rest your hands by your sides. Keep your head on the floor and your neck relaxed throughout this exercise. Push down through your feet and lift your hips off the floor while simultaneously bending your knees and drawing the ball toward your butt. Hold this position for a second before slowly returning to the starting position. If you find that you lose your balance, extend your arms out to your sides to increase your base of support.
References
- "Exercise Balls for Dummies"; LaReine Chabut; 2005
- "Strength Ball Training-2nd Edition"; Lorne Goldenberg and Peter Twist; 2006
Member Comments