Exercises

19 Best best ball exercises For A Full-Body Workout. Exercises for beginners in gym ball

A lot of people want to get fit but don’t know how to start.

It can be hard to know where to start when it comes to getting fit, especially if you’re not sure what exercises are best for you.

best ball exercises

John Field put together a list of the best ball exercises for core loading. These exercises are perfect for beginners and can help you get started on your fitness journey.

The Advantages of best ball exercises

The Advantages of best ball exercises

The stability ball is an often overlooked piece of equipment in the gym, but it can be a powerful tool for helping you achieve your fitness goals. Here are some of the top benefits of using a stability ball in your workout routine:

Enhances Balance

One of the key benefits of using a stability ball is that it can help to enhance your balance and coordination. This is because the unstable surface of the ball challenges your body to maintain its balance, which forces you to engage your stabilizing muscles.

In addition to improving your balance and coordination, working out with a stability ball can also help to strengthen your core muscles. The deep abdominal muscles, along with the muscles around your spine, work overtime to keep you stable on the ball. As a result, you can end up with a strong and toned midsection.

Muscle Recruitment

Another benefit of using a stability ball is that it forces you to recruit more muscles during your workout. Because the ball is unstable, your body has to work harder to maintain its balance, which leads to greater muscle recruitment. This can be beneficial if you’re looking to increase muscle strength and size.

Improves Push-Up Form

The stability ball can also be used to improve your push-up form. When you place your hands on the ball, it forces you to keep your body in a straight line, which engages your core muscles and helps improve your posture.

In addition, the instability of the ball challenges your stabilizing muscles, leading to greater muscle activation.

What Stability Ball Size Should I Purchase?

What Stability Ball Size Should I Purchase?

The stability ball comes in a variety of sizes, so it’s important to choose the right size for your height. Here is a general guide to help you choose the right ball size:

-If you are under 5’2″, you should purchase a 45 cm ball.

-If you are between 5’2″ and 5’11”, you should purchase a 55 cm ball.

-If you are over 5’11”, you should purchase a 65 cm ball.

What Is the Best Way to Use an Exercise Ball?

What Is the Best Way to Use an Exercise Ball?

Now that you know some of the benefits of using a stability ball, you may be wondering how to incorporate it into your workout routine. Here are a few ideas:

-Use the ball as a weight bench for chest presses, shoulder presses, and tricep extensions.

-Sit on the ball to do bicep curls, tricep dumbbell kickbacks, and lateral raises.

-Place the ball between your feet to add instability to leg exercises like squats and lunges.

-Do push-ups with your hands on the ball to engage your stabilizing muscles.

-Use the stability ball for ab exercises like crunches, sit-ups, and leg lifts.

The best ball exercises

The best ball exercises

Push-Ups and Stability Ball Walkout

Push-Ups and Stability Ball Walkout  is an excellent way to work your entire upper body, including your chest, shoulders, and triceps. This exercise also challenges your core stability.

Advantages of the Push-Ups and Stability Ball Walkout

This is a great exercise for those who are just starting to work out, as it’s relatively simple and easy to perform.

The push-up portion of the exercise can be modified to make it easier or harder, depending on your fitness level. Additionally, this exercise can be done at home with little to no equipment required.

How to do the Push-Ups and Stability Ball Walkout

Start in a plank position with your feet on a stability ball. Slowly walk your hands out until the ball is located under your chest. Lower yourself down into a push-up, and then press back up to the starting position. Repeat for 10-12 repetitions.

If you’re new to this exercise, start by doing the push-ups on your knees rather than your toes. As you get stronger, you can progress to doing them on your toes.

Curl your hamstrings with only one leg

One-legged hamstring curls are a great exercise to add to your workout routine if you’re looking to target your hamstrings. This exercise can be done with a Resistance Band, dumbbell, or cable machine.

Advantages of One-Legged Hamstring Curls

This exercise is great for those who are new to working out, as it’s relatively easy to perform. Additionally, this exercise can be done at home with little to no equipment required.

How to do One-Legged Hamstring Curls

If using a resistance band, loop the band around a sturdy post and lie facing down. Place the middle of the band around your ankle and hold the ends of the band in each hand. Keeping your knee straight, raise your leg up towards the ceiling. Slowly lower your leg back down to the starting position and repeat for 10-12 repetitions.

If using a dumbbell or cable machine, lie facing down on a bench with your knee and hip bent to 90 degrees. Place the weight on your ankle and hold on to the bench for support. Keeping your knee straight, raise your leg up towards the ceiling. Slowly lower your leg back down to the starting position and repeat for 10-12 repetitions.

Incline Push-Ups with a Stability Ball

Incline push-ups are a great exercise to target your chest and triceps. This exercise can be done with a stability ball or a chair.

Advantages of Incline Push-Ups

This exercise is relatively simple and easy to perform. Additionally, this exercise can be done at home with little to no equipment required.

How to do Incline Push-Ups

Place your hands on a stability ball or chair and walk your feet back until your body is in an incline position. Lower yourself down into a push-up, and then press back up to the starting position. Repeat for 10-12 repetitions.

If you’re new to this exercise, start by doing the push-ups on your knees rather than your toes. As you get stronger, you can progress to doing them on your toes.

Side Plank with a Stability Ball

Side plank is a great exercise to target your obliques and core. This exercise can be done with a stability ball or without one.

Advantages of Side Plank

This exercise is relatively simple and easy to perform. Additionally, this exercise can be done at home with little to no equipment required.

How to do Side Plank

Start by lying on your side with your feet stacked on top of each other. Place your hand on the ground in front of you and press yourself up into a side plank position. Hold this position for 30-60 seconds and then lower yourself back down to the starting position. Repeat for 2-3 sets.

Reverse Hyperextension with a Stability Ball

Reverse hyperextension is a great exercise to target your lower back. This exercise can be done with a stability ball or without one.

Advantages of Reverse Hyperextension

This exercise is relatively simple and easy to perform. Additionally, this exercise can be done at home with little to no equipment required.

How to do Reverse Hyperextension

Start by lying on your stomach with your hands placed palm-down on the ground in front of you. Press your upper body off the ground and raise your legs up behind you. Hold this position for 2-3 seconds and then lower your legs back down to the starting position. Repeat for 10-12 repetitions.

If you’re new to this exercise, start without the stability ball and progress to using one when you feel ready.

Split Squat with a Stability Ball

Split Squat with a Stability Ball

Split squat is a great exercise to target your quads and glutes. This exercise can be done with a stability ball or without one.

Advantages of Split Squat

This exercise is relatively simple and easy to perform. Additionally, this exercise can be done at home with little to no equipment required.

How to do Split Squat

Start by standing with your feet hip-width apart and place a stability ball behind you. Bend your knees and lower yourself down into a lunge position.

Make sure your front knee is aligned with your ankle and your back knee is hovering just above the ground. Press back up to the starting position and repeat for 10-12 repetitions on each side.

Jackknife with Stability Ball

Jackknife is a great exercise to target your abs. This exercise can be done with a stability ball or without one.

Advantages of Jackknife

This exercise is relatively simple and easy to perform. Additionally, this exercise can be done at home with little to no equipment required.

How to do Jackknife

Start by lying on your back with your legs extended straight and your arms overhead. holding onto the stability ball, raise your legs and arms up off the ground and bring them towards each other in a jackknife position. Slowly lower them back down to the starting position and repeat for 10-12 repetitions.

Hip Thrust with a Single-Leg Stability Ball

Hip thrust is a great exercise to target your glutes. This exercise can be done with a stability ball or without one.

Advantages of Hip Thrust

This exercise is relatively simple and easy to perform. Additionally, this exercise can be done at home with little to no equipment required.

How to do Hip Thrust

Start by sitting on the ground with your feet flat on the ground and a stability ball placed in front of you. Place your hands on the ground behind you for support and lift your hips up off the ground so that your body forms a straight line from your knees to your shoulders.

Keeping your left leg straight, raise your right leg up off the ground and place the stability ball underneath it. Slowly

V-Pass Stability Ball

V-pass is a great exercise to target your abs. This exercise can be done with a stability ball or without one.

Advantages of V-Pass

This exercise is relatively simple and easy to perform. Additionally, this exercise can be done at home with little to no equipment required.

How to do V-Pass

Start by lying on your back with your legs extended straight and your arms overhead, holding onto the stability ball. Slowly lower the ball down towards your feet, keeping your arms and legs straight. Once the ball reaches your feet, reverse the movement and pass the ball back up overhead to the starting position. Repeat for 10-12 repetitions.

If you’re new to this exercise, start without the stability ball and progress to using one when you feel ready.

Wall Squat with a Stability Ball

Wall squat is a great exercise to target your quads and glutes. This exercise can be done with a stability ball or without one.

Advantages of Wall Squat

This exercise is relatively simple and easy to perform. Additionally, this exercise can be done at home with little to no equipment required.

How to do Wall Squat

Start by standing with your back against a wall and a stability ball placed between your lower back and the wall. Bend your knees and lower yourself down into a squat position.

Make sure your knees are aligned with your ankles and hold for 30 seconds. Slowly press back up to the starting position and repeat for 10-12 repetitions.

If you’re new to this exercise, start without the stability ball and progress to using one when you feel ready.

Russian slant

Russian slant

Russian Twist is a great exercise to target your abs. This exercise can be done with a stability ball or without one.

Advantages of Russian Twist

This exercise is relatively simple and easy to perform. Additionally, this exercise can be done at home with little to no equipment required.

How to do Russian Twist

Start by sitting on the ground with your knees bent and your feet flat on the ground. Lean back slightly and place your hands on the ground behind you for support. Raise your legs up off the ground and twist your torso to the right, then to the left. Repeat for 10-12 repetitions on each side.

Rollout of Stability Balls

Rollout is a great exercise to target your abs. This exercise can be done with a stability ball or without one.

Advantages of Rollout

This exercise is relatively simple and easy to perform. Additionally, this exercise can be done at home with little to no equipment required.

How to do Rollout

Start by kneeling on the ground with a stability ball placed in front of you. Place your hands on the ball and slowly roll it out in front of you until your arms are extended straight. Reverse the movement and roll the ball back to the starting position. Repeat for 10-12 repetitions.

If you’re new to this exercise, start without the stability ball and progress to using one when you feel ready.

Shoulder Raise with a Stability Ball “I-Y-T”

Shoulder raise is a great exercise to target your shoulders. This exercise can be done with a stability ball or without one.

Advantages of Shoulder Raise

This exercise is relatively simple and easy to perform. Additionally, this exercise can be done at home with little to no equipment required.

How to do Shoulder Raise

Start by sitting on the ground with your knees bent and your feet flat on the ground. Place a stability ball between your lower back and the ground. Lean back slightly and place your hands on the ground behind you for support. Raise your legs up off the ground and twist your torso to the right, then to the left. Repeat for 10-12 repetitions on each side.

Core

Core

Toe Taps Teaser

Toe Taps Teaser is an excellent exercise to engage your entire core.

Advantages of the Toe Taps Teaser

-Toe Taps Teaser engages your entire core, making it a great exercises for toning your abs.

-This exercise is also great for improving your balance and coordination.

How to do Toe Taps Teaser:

1. Start by lying on your back with your legs in the air and your arms extended overhead.

2. Engage your core and slowly lower your legs down towards the floor, tapping your toes lightly on the ground.

3. Return to the starting position and repeat for 10-12 reps.

Twist and Pike

The Twist and Pike is another great exercise for toning your abs.

Advantages of the Twist and Pike:

-This exercise targets your obliques, which are the muscles that run along the sides of your abs.

-Twist and Pike also works your shoulders and upper back.

How to do the Twist and Pike:

1. Start in a pushup position with your feet together.

2. Lower yourself down into a low plank position, keeping your core engaged the entire time.

3. Twist your body to one side and then pike your hips up into the air, reaching your hand towards the ceiling.

4. Return to the starting position and repeat on the other side.

5. Do 10-12 reps on each side.

Tuck Bear Plank

Tuck Bear Plank is a great exercise for toning your abs and improving your posture.

Advantages of Tuck Bear Plank:

-This exercise works your entire core, including your obliques and lower back.

-Tuck Bear Plank also helps to improve your posture.

How to do Tuck Bear Plank:

1. Start in a low plank position with your feet together and your hands under your shoulders.

2. Engage your core and slowly lift one leg up towards the ceiling, keeping the other leg straight.

3. Return to the starting position and repeat with the other leg.

4. Do 10-12 reps on each side.

Moon Half

Moon Half Plank is another great exercise for toning your abs and improving your posture.

Advantages of Moon Half Plank:

-This exercise works your entire core, including your obliques and lower back.

-Moon Half Plank also helps to improve your posture.

How to do Moon Half Plank:

1. Start in a low plank position with your feet together and your hands under your shoulders.

2. Lift one leg up and place the foot on the opposite knee.

3. Hold this position for a few seconds before returning to the starting position and repeating on the other side.

4. Do 10-12 reps on each side.

Stir the Saucepan

Stir the Saucepan is a great exercise for toning your abs and improving your balance.

Advantages of Stir the Saucepan:

-This exercise targets your obliques, which are the muscles that run along the sides of your abs.

-Stir the Saucepan also helps to improve your balance.

How to do Stir the Saucepan:

1. Start in a low plank position with your feet together and your hands under your shoulders.

2. Twist your body to one side and reach your hand towards the ceiling.

3. Return to the starting position and repeat on the other side.

4. Do 10-12 reps on each side.

Upper Body

Upper Body

Triceps Extension Kneeling

Triceps Extension Kneeling is a great way to work your triceps without putting stress on your shoulder joints. Start in a kneeling position, holding a dumbbell in each hand. Bend your elbows and lower the weights behind your head. Extend your arms to return to the starting position.

Advantages of the Triceps Extension Kneeling

-You can maintain good form without having to worry about instability.

-The position takes stress off of your lower back and shoulders.

-It is a great exercise for those with limited mobility.

How to do the Triceps Extension Kneeling

1. Start in a kneeling position, holding a dumbbell in each hand.

2. Bend your elbows and lower the weights behind your head.

3. Extend your arms to return to the starting position.

4. Repeat for desired reps.

Sphinx Press (Single-Arm)

The Sphinx Press is a great exercise for working your chest and shoulders without putting stress on your lower back. Start in a push-up position, with one hand on a dumbbell. Lower yourself down so that your elbow is at a 90 degree angle, then press back up to the starting position.

Advantages of the Sphinx Press

-It is a great exercise for those with limited mobility.

-You can maintain good form without having to worry about instability.

-The position takes stress off of your lower back.

How to do the Sphinx Press

1. Start in a push-up position, with one hand on a dumbbell.

2. Lower yourself down so that your elbow is at a 90 degree angle.

3. Press back up to the starting position.

4. Repeat for desired reps.

5. Switch arms and repeat.

Squeeze Your Pecs

The squeeze your pecs is a great exercise for working your chest muscles. Start by lying on a flat bench with a dumbbell in each hand. Lower the weights to your chest, then press them back up to the starting position. As you press the weights back up, squeeze your pecs together.

Advantages of Squeeze Your Pecs

-You can really focus on contracting your chest muscles.

-The exercise is simple and easy to do.

How to do Squeeze Your Pecs

1. Lie on a flat bench with a dumbbell in each hand.

2. Lower the weights to your chest.

3. Press them back up to the starting position, squeezing your pecs together.

4. Repeat for desired reps.

5. Switch arms and repeat.

Squeeze your biceps

The squeeze your biceps is a great exercise for working your biceps muscles. Start by lying on a flat bench with a dumbbell in each hand. Lower the weights to your chest, then press them back up to the starting position. As you press the weights back up, squeeze your biceps together.

Advantages of Squeeze Your Biceps

-You can really focus on contracting your biceps muscles.

-The exercise is simple and easy to do.

How to do Squeeze Your Biceps

1. Lie on a flat bench with a dumbbell in each hand.

2. Lower the weights to your chest.

3. Press them back up to the starting position, squeezing your biceps together.

4. Repeat for desired reps.

5. Switch arms and repeat.

Shoulder Rotation

Shoulder Rotation is a great exercise for working your shoulder muscles. Start by lying on your back with a dumbbell in each hand. Rotate your arms so that your palms face the ceiling. From there, raise your arms up to the sides, keeping your elbows bent at 90 degrees.

Advantages of Shoulder Rotation

-The exercise is simple and easy to do.

-You can really focus on contracting your shoulder muscles.

How to do Shoulder Rotation

1. Lie on your back with a dumbbell in each hand.

2. Rotate your arms so that your palms face the ceiling.

3. Raise your arms up to the sides, keeping your elbows bent at 90 degrees.

4. Repeat for desired reps.

5. Switch arms and repeat.

Lower Body

Lower Body

Squeeze your hamstrings

Squeeze your hamstrings and glutes as you raise your hips until your thighs and torso are in line with each other, then slowly lower your hips back to the starting position.

Advantages of the Squeeze your hamstrings

-It helps improve the range of motion of your hips.

-It strengthens your hamstrings and glutes.

-It can help relieve lower back pain.

How to do the Squeeze your hamstrings

-Start by lying on your back with your feet flat on the ground and your knees bent.

-Place your hands on your hips.

-Keeping your core engaged, raise your hips until your thighs and torso are in line with each other.

-Slowly lower your hips back to the starting position.

-Repeat for 10-12 reps.

Bridge

Lie flat on your back with your feet flat on the floor and your knees bent.

Lift your hips off the floor until your thighs and torso are in line with each other, then slowly lower your hips back to the starting position.

Advantages of the Bridge

-It helps improve the range of motion of your hips.

-It strengthens your hamstrings and glutes.

-It can help relieve lower back pain.

How to do the Bridge

-Start by lying flat on your back with your feet flat on the ground and your knees bent.

-Place your hands on your hips.

-Keeping your core engaged, lift your hips off the floor until your thighs and torso are in line with each other.

-Slowly lower your hips back to the starting position.

-Repeat for 10-12 reps.

Curl your hamstrings

Lie on your back with your feet flat on the floor and your knees bent.

Keeping your core engaged, lift your hips off the floor and curl your hamstrings as you bring your knees toward your chest.

Advantages of Curl your hamstrings

-It helps improve the range of motion of your hips.

-It strengthens your hamstrings.

-It can help relieve lower back pain.

How to do Curl your hamstrings

-Start by lying on your back with your feet flat on the ground and your knees bent.

-Place your hands on your hips.

-Keeping your core engaged, lift your hips off the floor and curl your hamstrings as you bring your knees toward your chest.

-Slowly lower your hips back to the starting position.

-Repeat for 10-12 reps.

Hip Swing

Hip Swing is a great way to get your hips moving

Advantages of Hip Swing

-It helps improve the range of motion of your hips.

-It can help relieve lower back pain.

How to do Hip Swing

-Start by standing with your feet shoulder-width apart and your hands on your hips.

-Keeping your core engaged, swing your hips to the right, then to the left.

-Repeat for 10-12 reps.

Back

Back

Cobra

Cobra is a great way to get a good stretch in your back

Advantages of Cobra

-It helps improve the range of motion in your spine.

-It can help relieve back pain.

How to do Cobra

-Start by lying flat on your stomach with your feet hip-width apart and your palms flat on the floor next to your shoulders.

-Keeping your core engaged, lift your chest off the floor and hold for a few seconds, then lower back down to the starting position.

-Repeat for 10-12 reps.

Twist and back extension

Twist and back extension is a great way to get a good stretch in your back and also strengthen your back.

Advantages of Twist and back extension

-It helps improve the range of motion in your spine.

-It strengthens your back.

-It can help relieve back pain.

How to do Twist and back extension

-Start by lying flat on your stomach with your feet hip-width apart and your palms flat on the floor next to your shoulders.

-Keeping your core engaged, lift your chest off the floor and hold for a few seconds, then lower back down to the starting position.

-Repeat for 10-12 reps.

Superman

Superman is a great way to strengthen your back.

Advantages of Superman

-It strengthens your back.

-It can help relieve back pain.

How to do Superman

-Start by lying flat on your stomach with your feet hip-width apart and your palms flat on the floor next to your shoulders.

-Keeping your core engaged, lift your chest and legs off the floor and hold for a few seconds, then lower back down to the starting position.

-Repeat for 10-12 reps.

Extending the opposite limb

Extending the opposite limb is a great way to get a good stretch in your back.

Advantages of extending the opposite limb

-It helps improve the range of motion in your spine.

-It can help relieve back pain.

How to do extending the opposite limb

-Start by lying flat on your stomach with your feet hip-width apart and your palms flat on the floor next to your shoulders.

-Keeping your core engaged, lift your left arm and right leg off the floor and hold for a few seconds, then lower back down to the starting position.

-Repeat for 10-12 reps.

Lat Pull with Rolling

Lat pull with rolling pin is a great way to strengthen your back.

Advantages of lat pull with rolling pin

-It strengthens your back.

-It can help relieve back pain.

How to do lat pull with rolling pin

-Start by lying flat on your stomach with your feet hip-width apart and your palms flat on the floor next to your shoulders.

-Keeping your core engaged, lift your chest off the floor and hold for a few seconds, then lower back down to the starting position.

-Repeat for 10-12 reps.

Exercises for beginners in gym ball

Exercises for beginners in gym ball

Exercise ball crunch

Lie down on the ball with your lower back pressed firmly against it and your feet flat on the floor.

Place your hands behind your head, then press your upper back and shoulder blades off the ball.

Curl your knees toward your chest, then roll the ball toward them as you curl upward. Reverse the motion, rolling back to the starting position. Do 2-3 sets of 12-16 repetitions.

Reverse crunch with a gym ball

Lie on your back on the ball with your hips and lower back pressed firmly against it and your feet flat on the floor.

Place your hands behind your head, then press your upper back and shoulder blades off the floor.

Curl your knees toward your chest, then press the ball away from them as you curl upward. Reverse the motion, rolling back to the starting position. Do 2-3 sets of 12-16 repetitions.

Twist with a gym ball

Sit on the ball with your feet flat on the floor and your knees bent to 90-degree angles. Place your hands behind your head, then lean back and press your upper back and shoulder blades off the ball.

Twist your torso to the right, then to the left. Do 2-3 sets of 12-16 repetitions on each side.

Pec squeeze using a gym ball

Sit on the ball with your feet flat on the floor and your knees bent to 90-degree angles. Place your hands behind your head, then lean back and press your upper back and shoulder blades off the ball.

Squeeze your shoulder blades together, then release. Do 2-3 sets of 12-16 repetitions.

Exercises for intermediate gym ball

Exercises for intermediate gym ball

Incline plank with a gym ball

Place the ball in front of you and rest your forearms on it. Extend your legs behind you and press your heels into the floor.

Squeeze your glutes and brace your core, then press your forearms into the ball and lift your hips off the floor. Hold for 2-3 seconds. Do 2-3 sets of 12-16 repetitions.

Russian Twist with a gym ball

Sit on the ball with your feet flat on the floor and your knees bent to 90-degree angles. Place your hands behind your head, then lean back and press your upper back and shoulder blades off the ball.

Twist your torso to the right, then to the left. Do 2-3 sets of 12-16 repetitions on each side.

Jackknife made from a gym ball

Place the ball in front of you and rest your forearms on it. Extend your legs behind you and press your heels into the floor.

Squeeze your glutes and brace your core, then press your forearms into the ball and lift your hips off the floor. Hold for 2-3 seconds. Do 2-3 sets of 12-16 repetitions.

Leg scissors from a gym ball

Lie on your back on the ball with your hips and lower back pressed firmly against it and your feet flat on the floor.

Place your hands behind your head, then press your upper back and shoulder blades off the ball.

Curl your knees toward your chest, then press the ball away from them as you curl upward. Reverse the motion, rolling back to the starting position. Do 2-3 sets of 12-16 repetitions.

Lateral crunch with a gym ball

Sit on the ball with your feet flat on the floor and your knees bent to 90-degree angles. Place your hands behind your head, then lean back and press your upper back and shoulder blades off the ball.

Squeeze your oblique muscles as you twist your torso to the right, then to the left. Do 2-3 sets of 12-16 repetitions on each side.

Exercise ball roll-out

Position the ball in front of you before kneeling down and placing your forearms on top of it.

Brace your core and press down into your forearms to roll the ball away from you, extending your body into a straight line. Reverse the motion and roll back to the starting position. Do 2-3 sets of 12-16 repetitions.

Exercises with advanced gym ball

Exercises with advanced gym ball

Side plank with a gym ball

Place the ball in front of you and rest your forearms on it. Extend your legs behind you and press your heels into the floor.

Squeeze your glutes and brace your core, then press your forearms into the ball and lift your hips off the floor. Hold for 2-3 seconds. Do 2-3 sets of 12-16 repetitions on each side.

Incline press-ups with a gym ball

Place the ball in front of you and rest your forearms on it. Extend your legs behind you and press your heels into the floor.

Squeeze your glutes and brace your core, then press your forearms into the ball and lift your hips off the floor. Hold for 2-3 seconds. Do 2-3 sets of 12-16 repetitions.

V-sit with a gym ball

Sit on the ball with your feet flat on the floor and your knees bent to 90-degree angles. Place your hands behind your head, then lean back and press your upper back and shoulder blades off the ball.

Slowly twist your torso to the right, then to the left. Do 2-3 sets of 12-16 repetitions on each side.

Chest push using a gym ball

Sit on the ball with your feet flat on the floor and your knees bent to 90-degree angles. Place your hands behind your head, then lean back and press your upper back and shoulder blades off the ball.

Push the ball away from you, extending your arms in front of you. Reverse the motion and roll back to the starting position. Do 2-3 sets of 12-16 repetitions.

Scorpions

Lie facing down on the ball with your hips and lower back pressed firmly against it. Place your hands behind your head, then press your upper back and shoulder blades off the ball.

Pike for gym balls

Start in a push-up position with your feet on the ball and your hands on the floor.

Squeeze your glutes and brace your core, then press your forearms into the ball and lift your hips off the floor. Hold for 2-3 seconds. Do 2-3 sets of 12-16 repetitions.

Circuit of gym ball

Circuit of gym ball

Twist crunch

Sit on the ball with your feet flat on the floor and your knees bent to 90-degree angles. Place your hands behind your head, then lean back and press your upper back and shoulder blades off the ball.

Squeeze your oblique muscles as you twist your torso to the right, then to the left. Do 2-3 sets of 12-16 repetitions on each side.

Russian slant

Position the ball in front of you before kneeling down and placing your forearms on top of it.

Brace your core and press down into your forearms to roll the ball away from you, extending your body into a straight line. Reverse the motion and roll back to the starting position. Do 2-3 sets of 12-16 repetitions.

Pike

Start in a push-up position with your feet on the ball and your hands on the floor.

Squeeze your glutes and brace your core, then press your forearms into the ball and lift your hips off the floor. Hold for 2-3 seconds. Do 2-3 sets of 12-16 repetitions.

Roll-out

Position the ball in front of you before kneeling down and placing your forearms on top of it.

Brace your core and press down into your forearms to roll the ball away from you, extending your body into a straight line. Reverse the motion and roll back to the starting position. Do 2-3 sets of 12-16 repetitions.

Plank with incline

Position the ball in front of you before kneeling down and placing your forearms on top of it.

Brace your core and press down into your forearms to roll the ball away from you, extending your body into a straight line. Reverse the motion and roll back to the starting position. Do 2-3 sets of 12-16 repetitions on each side.

Mistakes made in gym ball

Mistakes made in gym ball

When doing gym ball exercises, some common mistakes are made which can lead to ineffective workouts and even injuries. Here are some of the most common mistakes:

-Not using a ball that is the right size for you

-Using a ball that is too soft or too hard

-Not inflating the ball properly

-Sitting on the ball for too long

-Doing bouncing motions on the ball

Additional Stability Ball Training Ideas

Additional Stability Ball Training Ideas

Here are a few additional ideas for using a stability ball in your workout routine:

-Pilates

-Yoga

-Stretching

-Abdominal exercises

-Back exercises

F.A.Q best ball exercises:

Is an exercise ball a good workout?

Stability balls, also known as workout balls, balance balls, Swiss balls, or fitness balls, are a terrific method to develop strength, aerobic endurance, and balance while sitting and bouncing.

Is bouncing on a ball good exercise?

According to Pire, you’re also activating core muscles including the deep pelvic, abdominal, and low back muscles, which are crucial for excellent posture, balance, and movement control. According to Ross, the ball stimulates the smaller, stability muscles in addition to the muscles employed in the activity.

How many calories do you burn sitting on an exercise ball?

According to personal trainer Monica Vazquez of New York Sports Clubs, switching from your office chair to an exercise ball will help you burn an additional 50 calories each hour.

How do I strengthen my core with exercise ball?

Use a fitness ball that is large enough for your knees to be at a straight angle when you sit on it with your feet flat on the floor. Perform each core-strengthening exercise five times with proper form and technique. Increase the number of repetitions to 12 to 15 as you gain strength.

Conclusion:

All of the exercises we’ve talked about today are great for toning your abs and getting that six-pack you’ve always wanted. But don’t forget, diet is just as important when it comes to achieving a flat stomach.

Make sure you’re eating healthy foods and avoiding processed junk. Combine these exercises with a healthy diet for the best results.

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