The 13 Best Exercises To Do With A Gym Ball

Even though at first we may have trouble keeping our balance, we will quickly get used to doing these exercises with a gym ball. gym without additional help.

The gym ball is also known as the fitball or exercise ball. They have great success in the gyms.

At first they were only used for the rehabilitation of patients who had had surgery or had joint problems. But little by little they started to participate in gymnasiums and pilates classes and personal training.

In fact, many people have one at home. In this article,  we will walk you through the best exercises you can do with a gym ball  so that you can do them wherever you want.

First set of exercises to be performed with a gym ball

To be able to lose weight gain flexibility or strength, we recommend that you perform this series of exercises at least twice a week.

If you are a little scared at first, you can lean the ball against a wall or sofa. Over time you will dominate it and will no longer be afraid that it will move when you get on it.

You just need a ball and a little willpower to perform the following exercises:

Abdominals

• First, sit on the ball and then move your shoulders back to lie on it.
• The feet remain well supported on the ground, the knees bent in a correct angle and the arms stretched out, passing below the head.
• Raise your hips as high as you can.
• Then repeat this movement 20 times.

Arm curls

• Lean on the ball face down and “slide down” so that the hips and lower abdomen are the only points of contact with it.
• The hands are resting on the ground and the legs stretch out completely.
• Then “walk” with the hands, so that the feet and legs stretch out completely.
• Flex your shoulders 10 times in a row.

Lateral bends: Oblique

• Get on your knees and lie down on the ball by supporting one side of the torso (the ankle should touch the ground).
• Lift your torso slightly and stretch your legs.
• You can also stretch the arm which remains free to have more balance.
• Perform 20 repetitions on each side.

Abdominals

• Stand up and take the ball with both hands (as if you were kissing it).
• Point your feet to the sides and flex your ankles.
• Stretch the muscles downwards, while always keeping your back straight.
• The idea is that the muscles reach the height of the ankles.

Second set of exercises to be performed with the gym ball

Once you have completed the first set,  it would be good to increase the difficulty of the exercises with the ball. At this point you will have lost all fear and you will have more balance.

Pay attention to the series of movements:

Reverse crunch

• Place the ball near an object that can be used as a support, such as a bar.
• Lie with your back on the ball and stretch your arms out to hook onto the bar.
• Raise your legs stretched and joined and lowering them should not touch the ground.
• You can also do this exercise by raising your knees above your torso.

Oblique crunch

To make this exercise easier, we recommend that you be near a wall. So you can support your legs and you will have more strength.

• Stand sideways on the ball (the hip and side of the muscle are the only points of contact).
• Place your hands behind your head and lower your torso to touch the ball.
• Return to the initial position.

Deck or Plank

We also recommend that you use a wall as a support (at least until you get used to it).

• Place elbows and forearms on the ball.
• Stretch the legs and place the feet on a surface such as a wall.
• Lift your torso and glutes (you will be diagonal to the floor).
• Hold this position for 1 minute.

Third set of exercises to be performed with a gym ball

This series focuses more on the legs, shoulders and back. The exercises with the ball she presents are as follows:

Backstroke

• Stand up and press the tiptoes and shin of the right leg onto the ball.
• With your back straight, bend the left knee and move the right glute back. The ball will also move in that direction.
• Repeat 10 times on each side.

Alternate extension of the arm and leg

• Lie on the gym ball facing your stomach, supporting your abdomen. The head should remain on the same line as the back.
• Stretch and raise the right leg and at the same time the left arm so as not to lose your balance.
• Stay in this position for a few seconds and then do the same with your left leg and right arm.

Later flights

You can also use alters if you wish.

• Position yourself on the gym ball face down, supporting your abdomen.
• Open your feet slightly and keep your toes on the ground.
• The arms bend in front of the head (with the elbows at 90 degrees), joined at chest height.
• Open them to the sides (elbows point back) and return to the starting position.

Hip abduction

• Stand up, press the sole of the right foot on the ball and bend the knee. Keep your back straight.
• Stretch the leg to the side, rolling the ball.
• Return to the initial position.
• Perform 10 reps and switch sides.

Hyper-extensions of the back

• Press the lower abdomen and pelvis on the ball. Keep your hands at the sides.
• The knees and the toes of the feet should touch the ground.
• Stretch your legs and back. Then bring your head back.

Seated compression

• Sit on the gym ball with your legs open, back straight, and knees forward (toes resting on the floor).
• Open and close the legs as if you wanted to explode the balloon.