The G-Ball is a basic medicine ball popularized by world-class gymnast, Mitch Gaylord. This functional training tool comes in 2-, 4- and 6-lb. versions. Any exercise performed with a regular medicine ball can also be performed with the G-Ball. Because the ball is versatile, you can work your upper body, lower body and midsection to develop all-around strength.
Swings
Swings integrate the entire body in one fluid movement. Start these with your feet spaced wider than shoulder-width apart and hold the ball down in front of your body with your arms fully extended. Slowly lower yourself into a squat as you push the ball back between your legs. Quickly rise back up as you simultaneously swing the ball high above your head. After squeezing your abs forcefully, swing the ball back down and repeat. Keep your arms straight throughout.
Pushups
Pushups work the pectorals in the chest, deltoids on the sides of the shoulders and triceps on the back of the arms. When you use the G-Ball, your balance gets compromised, leading to more abdominal recruitment. Begin the exercise in a pushup position with your arms fully extended, feet together behind you and right hand on the ball. Make sure you have a straight line from your shoulders to heels at this point. Slowly lower yourself down by bending your elbows, then push yourself up quickly. As you do this, move your hand off the ball as you roll it to your left. Quickly place your left hand on the ball and perform another pushup. Continue to alternate back and forth with each repetition. For an intense variation, perform pushups with each hand on a ball and your feet on a ball.
Rotations
Rotations zero in on the abdominal area. You have the option of doing these standing or seated. To do them seated, sit on the floor with your knees bent, legs out in front of you and the ball held in front of your chest. After leaning back slightly, twist your torso from side to side as you move the ball the direction you are going. Maintain a straight back throughout. For a challenging variation, lean back halfway to the floor, raise your legs and perform your rotations.
Lunge and Twist
A lunge and twist is another full-body integrated exercise. The main target areas are the glutes, thighs, shoulders, arms and abs. Begin with your feet together and the ball held at arm's reach in front of your chest. Keeping your back straight, take a long step forward with your left foot and lower yourself down by bending both knees 90 degrees. While in this position, twist your torso to your left side as you also move the ball this direction. Hold for a second, twist back to center and rise back up. Then take a step forward with your right foot and twist to your right. Continue to alternate from side to side with each lunge.
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