A gym ball, also called a stability or exercise ball, looks much like an oversized beach ball. This inexpensive and versatile piece of fitness equipment offers many benefits. Exercising with a gym ball develops balance, improves posture, increases flexibility and builds muscle strength. The gym ball is primarily used in developing core muscle strength because almost every exercise engages your abdominals as a primary or secondary muscle. However, by using a variety of exercises you can get a full body workout.
Ball Pass
Pass the gym ball from your hands to your feet in this mat exercise that tones your abs and back. Hold an exercise ball in your hands and lie with your back and head on the mat. Bend your knees and lift your feet so your shins are parallel with the floor. Lift your torso, pass the ball from your hands to your lower legs and bring your legs to the floor. Lift your legs, grab the ball with your hands and lower your torso to complete one repetition.
Wall Squat
Tone your thighs and butt with a squat that uses the wall and your gym ball. Put the ball between you and the wall so it sits in the curve of your lower back. Step your feet shoulder-width apart, lean back slightly and place your hands on your hips. Bend your knees to lower the ball 5 to 10 inches and take one deep breath. Return to standing to complete one repetition.
Body Lifts
Strengthen your abs, back, buttocks and hips with this mat exercise. Lie on your back with your lower legs and heels resting on top of the ball and arms extended out to either side at shoulder height, palms down. Contract your core muscles to lift your hips off the mat forming a straight line from your shoulder blades to your feet. Do not arch your back. Slowly lower yourself down to complete one repetition.
Reverse Extensions
Target your back, butt and hips with reverse extensions. Lie with hips on the ball, with your hands and feet on the floor. Set your palms slightly wider than shoulder distance apart, fingers pointing forward and elbows extended. Put the tips of your toes on the floor, legs together with knees extended. Lift your legs off the floor about 6 inches and lower them back to the floor to complete one repetition.
References
- Fitness; Our Top 8 Stability Ball Exercises; Ball Pass; Lexi Walters
- Fitness; Our Top 8 Stability Ball Exercises; Squat with a Ball; Lexi Walters
- American Council on Exercise: Stability Ball Shoulder - Glute - Bridge
- American Council on Exercise: Stability Ball Reverse Extensions
- American Council on Exercise: Strengthen Your Abdominals with Stability Balls
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