What is an ideal gym ball workout?
With this article, you are going to find out. Gym balls are also called exercise balls, balance balls, swiss balls, or fitness balls. They are more than just fun to sit and bounce on. This ball can take your workout to the next level. Gym balls are a great secret to improving your strength, endurance, balance and for relieving acute lower back pain(lumbago). Let's get to it. Oh warm up before doing any of these below;
1) Gym ball roll out
Place your hands on the gym ball and kneel down on your knees waist width apart and your toes laces in shoes on the floor for stability. . Extend your arms to roll the ball forwards, with your abs muscles to control the wobble and keep your body steady and straight. Then roll it back again slowly to return to the start, keeping your back flat throughout.
Strengthens your core, builds your abs muscles
2) Gym ball shoulder raise
Lie facing down on the gym ball with your stomach and your legs and your legs extended out behind you. Put your legs down on the ground for balance. Make sure your core is in line with your from the head to the heels.
Let your arms hang straight towards the floor with your hand holding your fist and your thumbs up. This is your starting position
Leading with your thumbs, raise your hand up close to your ears keeping your shoulder down. Lower them down to starting position but this time make a “Y” shape when taking them back up. Again lower then back to starting position and then raise them out straight to make a “T” shape then back to their original position. This is an “IYT” combination.
Build your shoulder muscles, endurance
3) Gym ball hamstring curl
Lay with your back with your arms perpendicular to your back, put your lower calves and heels on the gym ball. That's your starting position.
Involve your glutes and abs to lift your hips from the floor. Pull the gym ball as close to your butts as you. Pause then push it back until your legs are at 90 degrees. Rest for a second the restart. Use your arms for stability
Strengthen your hamstrings and your glutes
4) Gym ball jackknife
Get in a plank position with your hands straight, underneath your shoulders, and your shoes on top of the gym ball. Hold your core in order to keep your body straight from your head to your toes. That's your starting opposition.
Squeeze your core and pull your gym ball towards your arms until your toes are the only thighs resting and the gym ball. Try to keep your hips in the same position. Pause for a while then restart the exercise
strengthening the hip flexors and crunching your abs.
5) Gym ball dead bug
Lie flat on your back on the floor with your arms extended straight up. Keep your legs bent at 90 degrees. Hold the ball between your arms and legs. That's your starting position. Holding your core, keep the ball in one place with your right hand and left knee taking the left hand and right leg 4 inches to the ground. After a pause go back to the starting position and go with the left hand and right leg
Strengthening your core builds endurance
6) Gym ball overhead ball squat
Stand straight keeping your legs apart holding the gym ball over your head with the help of your hands. This is your starting position. Slowly bend your knees to a 45-degree position after a simple pause then go back to your starting position
Build your leg muscles,
7.Gym ball crunch
Lie with your mid-back on the ball, your knees bent at 90° and your feet planted firmly on the ground. Place your fingers behind your ears. This is your starting position. Lean back to stretch your abs. Exhale to hold your abs to bring your torso up. Pause at the top. This move is about the quality of your muscle contraction
Strengthen your core, build your abs muscles
8. Gym ball reverse crunch
Lay down on your back pulling the gym ball just behind your butts. Hold the ball between your calves and the backs of your thighs. This is your start position Curl your hips off the floor and bring your knees towards your chest. Pause at the top, then lower slowly to the start.
Strengthen your core, build your abs muscle
9. Gym ball V pass
Lay flat on the floor with your back with your legs extended, hold the gym ball in your hand. This is your starting position. Squeeze your abs to lift your arms with the ball held and your legs to place the ball between your calves, creating a “V” position. Realize the ball from your hands to between your thighs. Realize the ball when left between your thighs then drive them back towards the ground. After a pause repeat the exercise but then get the gym ball from your thighs back to your hands.
Challenges your body to the net level, strengthen your core and your thigh muscles
10) Gym ball push-ups
Get in a high plank position with your hand underneath your shoulders and your toes on top of the gym ball, brace your core, squeeze your glute and keep your body straight. Move your arms to a 45-degree angle and back up. Keep your elbow tacked and close to your body
Strengthens your core, builds your abs, and your triceps
11) Gym ball Russian twist
Lie with your upper back on the gym ball and your feet planted flat on the ground with your knees bent at 90 degrees. Brace your core and keep your hips extended so your torso forms a straight line from head to knees. Extend your hands above your chest(keep them together). That's your starting position. Rotate your torso to roll onto one shoulder as far as you can while raising the other side of the ball. Your hips should stay square with the floor. Revance the motion to return to starting position
Builds your abs muscles and strengthens your core
12) Gym ball leg scissors
Lie flat on the ground with your back, hold the gym ball with your feet. Rotate your lower body to one side, and then to the other
Build your abs muscles
13) Gym ball side plank
Rest one elbow on the gym ball and hold your body straight from head to toes. Maintain that position for 40 to 60 seconds
Build your abs muscles and boosts your endurance
Whether at home or office or in the gym, your workout options with the gym ball are basically endless.