A Gymnic ball is a brand name of an exercise ball. These functional fitness tools are inflated with air. They range in size from 45 to 95 cm in 10 cm increments. Exercises on the ball help develop core strength, balance and flexibility. You can perform exercises with the ball alone or with additional equipment.
Crunches
Crunches are a basic abdominal exercise that can be done with the Gymnic ball. Lie face-up on the ball with your head and shoulders slightly elevated. Place your hands on the sides of your head and curl your body up by contracting your abs. Squeeze forcefully, lower yourself back down and repeat.
Push-ups
Push-ups target your chest arms and shoulders all at the same time. Place your lower shins on the ball and place your hands on the floor just wider apart than shoulder-width. Push your body up and lift your hips up to form a straight line from your shoulders to your heels. Lower your chest toward the floor, stopping about the width of your fist away. Push back up and repeat. The key points to remember with this exercise are to keep your core tight and do not completely lock out your elbows when you push up.
Bridge
A hip bridge is a basic exercise that can help strengthen your lower back muscles and hamstrings. Lie face-up on the ground with your heels propped up on the ball. Push into the ball and lift your hips up in the air. Form a straight line from your shoulders to your heels and hold for 20 to 30 seconds.
Squats
Ball squats can be done with the help of a wall. Pinch the ball into the wall with your mid back, step forward slightly and spread your feet shoulder-width apart. Lower your body down by bending your knees. Stop when your thighs parallel the floor, stand back up and repeat. You can increase the resistance with this exercise by holding on to a pair of dumbbells. Make sure you keep your hips and shoulders in line throughout the exercise and do not let your knees go past your toes.
Chest Press
Chest presses work the chest muscles, also known as the pectorals. Perform this exercise with a pair of dumbbells. Lie on the ball with your shoulders and the back of your head in contact. Your feet should be planted on the ground at this point and your knees should be bent 90 degrees. Hold the dumbbells straight above you with your palms facing forward. Lower the weights down by your sides by bending your elbows. Stop when you feel a strong contraction in your chest, push the weights back up and repeat. Do not let the weights bang into each other when you do this exercise.
Pull-ins
Abdominal pull-ins work the upper and lower abs simultaneously. Place your lower shins on the ball and place your hands on the ground directly under your shoulders. Push your body up in the air and lift your hips to straighten out your back. Draw your knees into your chest by rolling the ball on the ground. Squeeze for a second, extend your legs back out and repeat.
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