Exercises To Do With A Gaiam Exercise Ball

Gaiam is a company that produces and sells yoga, Pilates and strength-training workout DVDs, in addition to exercise clothing, body-care products and fitness equipment. The company calls its exercise ball a “balance ball,” but it is essentially the same piece of equipment as any stability, yoga, Swiss or fitness ball. You can develop muscular strength, endurance and flexibility, as well as core stability, with a Gaiam exercise ball.

Figure Eight

This is an ideal exercise to incorporate into your warm-up preceding a ball workout. It generates heat and dynamically stretches your arm, shoulder, back and abdominal muscles. Stand with your legs wider than hip-width, your feet parallel. Hold the ball firmly between your hands at chest height with your arms outstretched. Trace a figure eight in the air with the ball, moving from left to right. As your arms reach through the left side, shift your weight fully to your left leg, lifting your right foot onto its toes. Shift your weight to your right leg as the figure eight comes around to that side. Stop and reverse direction several times.

Ball Shoulder Bridge

The shoulder bridge develops core stability and strengthens your glutes, hamstrings and abdominal muscles. Lie on the floor on your back with your heels and calves resting, hip-width apart, on top of the ball. Extend your arms out to your sides, palms down. Engage your abdominal muscles by drawing your belly button toward your spine. Activate your glutes to lift your hips up off the floor while simultaneously pressing your heels and calves into the ball for balance. Don’t over-arch your lower back; your body should form a straight line from your heels on the ball to your shoulders on the floor. Hold the position as long as you can maintain good form.

Wall-Supported Squat

The wall-supported ball squat is a gentler way to squat that’s ideal for seniors, pregnant women and rehabilitating athletes alike. Like unsupported squats, it strengthens your glutes, hamstrings, quadriceps and calves. Place the ball against a wall so that its center meets the narrowest part of your waist when you lean your back into it. Step your feet forward, hip-width apart and parallel. When you squat, your knees shouldn't extend past your toes. Rest your hands on your thighs. Lower your hips down and slightly back into a squat position as the ball simultaneously rolls down the wall. Keep your weight over your heels. Engage your glutes to press back out of the squat.

Ball Backbend

This exercise stretches out your abdominal, hip flexor and chest muscles and helps release back tension. Sit on the ball. Slowly walk your feet forward until the top of the ball is under your shoulders. Resting your mid-back against the side of the ball, keep your knees bent and your hips close to the floor as you find your balance. Extend your legs out in front of you, one at a time, causing the ball to roll back slightly as you extend your head, neck, shoulders and chest up over the top of the ball. Reach your arms out to the sides to further open your chest.