1. Switch It Up
V-up switches are some of the best physio ball exercises for the chest and entire body, working the abs, legs, arms and neck as well. Begin the physio ball chest exercises by lying on your back with your legs extended straight in front of you. Grip the ball between your ankles and allow your arms to rest at your sides. Inhale deeply and as you exhale lift your legs at a 90-degree angle while gripping the ball with your ankles. In the same motion, lift your upper body off of the ground and raise your arms so that they are parallel to your uplifted legs. Grab the physio ball with your hands and inhale as you lower your legs to the ground. As you lower your legs to the ground, lift the ball overhead, allowing it to tap the ground above your head. Exhale and lift again, placing the ball between your ankles and lowering on the inhale. Continue the exercise, alternating ball positions 5 to 10 times.
2. A Push Up Like No Other
One of the more challenging chest exercises with the physio ball, the pike roll-up, will take some practice to master, but will help to strengthen your core, chest, arms and legs. Lay face down on the ground, spreading your legs and placing the physio ball between your knees. Inhale deeply and as you exhale, push yourself up onto your hands, extending your arms straight and directly below your shoulders. Carefully lift your legs, placing your knees on the ball. Inhale again, and as you exhale, lift your hips as high up to the ceiling as you can as the ball rolls down to your ankles. In the full position, your torso will be in line with your arms, but you may need to work up to this position gradually. Hold for a moment and then slowly roll back down to the high push up position and repeat at least 5 times to strengthen the chest with the physio ball.
3. Keep On Rolling
Rollouts are another great way to work the chest with a physio ball, and tend to be a bit easier than the roll-ups. Rest on your knees, leaning forward slightly with your hands resting on the physio ball. Inhale deeply and as you exhale, lean forward further, allowing the ball to roll down your arms as you straighten your legs. Keep your abs tight to avoid dropping the hips and engage the muscles of your chest so that it doesn't sag towards the ground. Inhale and roll back to a kneeling position. Repeat the exercise, following your breath, 5 to 10 times.
Member Comments