13 Exercises With A Gym Ball

Would you like to learn a few easy and effective exercises using an exercise ball? In the beginning, it may be difficult to maintain balance, but over time you will get used to it and you will be able to do these exercises without any support.

These balls are known as “gym balls” and are an aid that is very popular in gyms.

Initially, exercise balls were used only to rehabilitate patients who needed help after surgery or who had problems with their joints. In gyms, they were rarely used as aids in pilates classes.

Today, however, many people already have gym balls at home. In this article, we want to tell you about the best ways to move around with a gym ball – these movements are easy and effective, so keep reading!

Exercises with a gym ball – try it at home!

Routine 1

To help you lose weight and improve your flexibility and strength, we recommend that you start training with this routine at least twice a week.

If at first you are afraid to use a gym ball, you can place the ball against a wall or sofa. Over time, yes, you will be in control of the ball, and you will no longer be afraid that it will move when you are sitting on top of it.

All you need for this exercise program is a ball, and the movements involved are as follows:

Abdominal exercise

Sit on the ball first and then lean back so that you end up in a tilted position.
The legs remain supported on the floor so that the knees are bent in a rectangular position. The arms are stretched over the head.
Raise your hips as high as you can.
Repeat this movement 20 times.

exercises at home using an exercise ball

Arm flexions

Lean the ball face down and move to a position where your hips and lower abdomen are the only points in contact with the ball.
Keep your hands on the floor for support and keep your legs fully stretched.
Then walk with your hands so that your feet and legs are supported by the ball.
Hook your shoulders 10 times.

Oblique abdominal muscles

Go to your knees and bend over the ball so that you support one side of your upper body (the knee should touch the floor here).
Gently lift your upper body and stretch your legs long.
You can stretch the arm that is free so you can be in balance.
Then do 20 reps on each side.

Squats

Get up and hold the ball with both hands.
Point your toes aside and bend your knees.
Bring your thighs lower and keep your back straight.

The idea is that the thighs are at knee height.

Routine 2

Once you are familiar with the previous routine, it would be a good idea to increase the difficulty of the exercises with the exercise ball. By now, you’ve probably already gotten rid of your fear of balance, and you can more easily stay on top of the ball.

At this point, make the following movements:

Reverse sit-up

Place the ball near a surface that you can support, such as a railing.
Lie on your back and stretch your arms so you can catch the railing.
Raise your stretched legs together and lower them without touching the floor.
You can also do this exercise by bringing your knees up to your chest.

Oblique rises

To make these movements easier, we recommend that you make them against the wall. This way, you can support your legs, and thus get more strength.

Lie on your side on the ball so that your hips and thighs are the only points where you touch the ball.
Put your hand behind your head and lower your upper body so that you touch the ball.
Then return to the starting position.

Bridge

We recommend that you use a wall as a support for this movement, at least until you get used to doing it.

Put your elbow and forearm on top of the ball.
Stretch your legs and place them against a wall, for example.
Raise your upper body and buttocks so that you end up diagonally towards the floor.
Stay in this position for a minute.

Routine 3

Back pushes

Stand straight and then support your thighs and lower legs against the ball.
Keep your back straight and bend your left knee so that you put your right buttocks back. The ball will also move in this direction.
Do this 10 times on each side.

Alternative hand-foot extension

Lie face down on the ground with the ball so that it supports the abdomen. The head should remain in line with the back.
Stretch and lift your right leg, and do the same for your left arm to stay balanced.
Stay in this position, and then switch to the left leg and right arm.

Airline

You can use weights here as an option if you wish.

Lie face down and support your stomach.
Open your legs slightly and let the tips of your toes touch the floor.
The arms are bent above the head (elbows at a 90 degree angle) at chest height.
Straighten your arms to your side (elbows pointing back), and then return them to the starting position.

Hip exercise

Stand straight and support your left foot on the ball with your knees bent. Keep your back straight.
Stretch your foot to the side so that the ball rotates.
Then return to the starting position.
Do 10 reps, then switch to the other side.

Maximum back extensions

Support your lower abdomen and hips against the ball. Keep your hands on the sides.
The tips of the knees and toes should touch the floor.
Stretch your legs and back, and lift your head up.

Sitting exercise

Sit on the ball with your legs open, your back very straight and your knees facing forward (your toes should be supported against the floor).
Open and close your legs just as if you wanted to break the ball.

Take the instructions up and try a gym ball – this is an easy and pleasant way to move around so you can improve your well-being!