Gymnastik balls are a type of stability ball made by Ball Dynamics. They are large, colorful, rubber balls filled with air that you can use to do a variety of strength and balance exercises. With no other exercise equipment, do a full-body workout on a Gymnastik ball that targets every major muscle.
Basic Full-Body Workout
A full-body workout with a Gymnatik ball consists of four exercises that target each of the major muscle groups. Perform eight to 12 repetitions, then immediately move to the next exercise. After completing all four exercises, rest for 30 to 60 seconds. Repeat the circuit three to four times. The four exercises are ball squats for your legs, shoulder stabilization for your shoulders and back, push-ups with feet on the ball for your chest and crunches with feet on the ball for your abs.
Advanced Full-Body Workout
Perform the advanced workout in the same way as the basic workout. The exercises are more challenging in this workout so if you are a beginner, start with the basic workout. This routine has five exercises: stability ball lunges for your legs, stability ball push-ups with hands on the ball for your chest, stability ball pikes for your shoulders and abs, ball extension for your back and stability ball knee tucks for your abs.
Balance Routine
This routine focuses on exercises that will improve your balance and agility. Perform each exercise for 15 to 30 seconds. Take your time and do the movements slowly, focusing on balance and good form. Do the stability ball prone walkout, stability ball shoulder bridge, plank with a stability ball, and squat and reach. Repeat the sequence two or three times.
Ab Routine
Ab exercises are the most popular movements done with a stability ball. This routine hits all your abdominal muscles: the obliques, the rectus abdominis and the transverse abdominus. Do 15 to 20 repetitions of each exercise then move to the next one. Repeat the circuit two to three times. Perform a stability ball crunch, stability ball Russian twist, stability ball reverse crunch and stability ball knee tuck.
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