The physio gym ball, also known as a stability ball or fitness ball, is an inexpensive piece of exercise equipment that can help you firm and tone your body. Select a physio gym ball that allows your feet to remain flat on the floor while keeping your knees are at a 90-degree angle. Adjust the amount of air in the ball to control the difficulty of your work out; a firmer ball makes the exercise harder.
Abdominal Crunch
Use your physio gym ball to tighten and strengthen your abdominal muscles. Perform a basic crunch by sitting on the ball, feet flat on the floor, arms crossed over your chest. Tighten your stomach muscles as you slowly lean back as far as you can, hold the pose for three seconds before returning to the sitting position. Repeat 10 times; add more repetitions as your muscles become stronger.
Inner Thigh Press
Give your inner thigh muscles a work out using the physio ball. Lie on your back, arms at your side. Raise your knees and bend them at a 90-degree angle and place the fitness ball between your knees and inner thighs. Slowly squeeze the ball with your thighs and knees, hold the inner thigh press for three to five seconds and release. Repeat this movement 10 to 15 times. Add more repetitions as your inner thighs become firmer.
Back Extensions
Strengthen and tone lower back muscles by doing back extensions on the physio gym ball. Kneel in front of your fitness ball then lie face down on top of the ball, positioning it at your upper abdomen while extending your legs directly behind you. Cross your arms over your chest and slowly raise your head and torso approximately four to six inches. Hold the pose for three to five seconds and return to the starting position. Do 10 to 15 repetitions, adding more as you become stronger.
Wall Squat
Give your thigh muscles a thorough work out using a physio gym ball to do wall squats. Stand against a wall, feet hip width apart as you press the fitness ball into the wall with your lower back. Allow the ball to slide up the wall to your shoulders as you slowly lower your body by bending your knees, keeping your thighs parallel with the floor. Maintain the position for three seconds then raise your body as you return to the standing position. Repeat the exercise 10 times, adding more repetitions as you build your thigh muscles.
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