Exercises In Fitness Ball

Exercise balls are the perfect tools for firming muscles, improving posture and increasing agility. Exercise can also improve coordination and body awareness.

In this article, we’ll give you a workout routine to help you take advantage of the features of exercise balls.

Exercise in good shape

There are many different ways to exercise. Workouts and fitness programs always change and new elements are added to them. As for exercise ball, it is used not only to tighten muscles, but also to improve coordination and body awareness.

So it is used in rehabilitation, yoga or doing abdominal muscles. It helps prevent twisting or unexpected and drastic movements, it reduces the risk of injury, and activates multiple muscle groups at the same time  (because it is an object that does not stay in place).

In addition, exercise ball helps with concentration and balance,  improves posture, increases agility, and strengthens muscles faster.

Make sure you include the following exercises in your exercise ball workout:

1. Bridge

The goal of this exercise is to strengthen the abdominal muscles, Achilles tendons and buttocks. 

• Lie on your back on the mat with your hands on the sides.
• Place the calves on top of the ball and raise the hips slightly to form a bridge.
• Tense your buttocks and abdominal muscles as you get up.
• Lower yourself slowly after 10 seconds.
• Do  10 repetitions.

2. Bridge leg raised

This movement is similar to the previous one, but slightly modified. It is used to strengthen the hind legs and buttocks.

• Start with a “traditional” bridge, bend your knees while holding your heels on an exercise ball.
• Raise your hips and extend your other leg (just as your toes would like to touch the ceiling).
• Stay in this position for 5 seconds  and rest on the exercise ball.
• Do the same with the other leg.
• Repeat  10 times per half.

3. Squat

Squats are used to exercise the  legs, buttocks and back.

• Stand straight against the wall.
• Hold the ball in front of you. You can also reach out straight forward to improve coordination and balance.

• Bend your knees and go down to the squat.

Don’t forget to  tense your abdominal muscles during this exercise. Once you master this movement, the next step is to do this ball squat by holding a dumbbell in both hands.

3. Abdominal movements

There are many ways to do abdominal movements with exercise ball. Let’s start with the basic movement.

• Place the exercise ball against the wall so that it does not move.
• Lie on your back on the ball.
• Spread your feet slightly and keep the soles of your feet completely on the floor.
• Put your hands behind your neck and lift your body. Do  20 repetitions.

4. Extensive movement of the abdominal muscles

This movement is used to control and coordinate movements. In addition,  you should try to make sure that the ball does not move.

• Kneel with a fitness ball in front of you.
• Hold both hands on it.
• Roll it gently so that your body is in the same direction as the floor.
• Repeat  20 times.

5. Plank

If you don’t like making abdominal muscles, you can easily replace them with this movement. It is quite  intense and its results are excellent.

• It starts the same as the previous exercise, but instead of leaning on the ball with your hands, place your forearms on top of it.
• Stretch your body so that it is in the same direction as the floor and stay in this position for as long as you can.

• Only the toes should touch the floor.
• Don’t forget to  tense your abdominal muscles throughout your workout.

6. Reverse squat

This is the perfect exercise to strengthen your leg muscles.

• Stand straight, keeping your balance so that the ball is about a meter behind you.
• Balancing with your right foot, place your left foot on top of the ball behind you.
• Bend your front foot as you roll the ball away from you with your left foot. The front leg should be at a  90-degree angle.
• Return the foot to its original position and  repeat as many times as you want. Change legs.

7. Lever lifts with dumbbells

This is used to exercise the upper arms and to improve coordination and balance. In addition to an exercise ball, you need  two dumbbells. 

• Lie face down, holding your chest and abdomen on top of the exercise ball.
• Bend your legs and place your knees at the bottom of the ball, keeping your toes on the floor.

• Take dumbbells.
• Start by holding your elbows together in front of your body. Raise your arms and keep your shoulders in line with your elbows.
• Do  20 repetitions.

Try these awesome exercises with exercise ball either at home or at the gym!