8 Exercises with a gym ball
Amp up your home workouts with these 8 gym ball exercises!
Exercising using a gym ball can be extremely fun and versatile, as this flexible ball allows us to practice gentle gym, pilates and all kinds of fitness exercises on it!
Gym balls - also known as exercise balls, fitness balls and stability balls - can help develop your strength, balance and endurance!
Exercise 1: the bridge
Positioning:
- Lie on your back, making sure to rest your pelvis against the floor
- Remember to tuck your shoulders, as if you wanted to squeeze a lemon between your shoulder blades. Your arms are alongside your body.
- Place your feet on the gym ball to create a right angle with your legs
Movement:
1. Inhale before you start
2. Exhale and push on your heels to lift up vertebra after vertebra to create a beautiful straight bridge. Your thighs should be aligned with your torso.
3. Inhale and gently return to the floor position, placing one vertebra at a time
> Repeat this 6 to 10 times
Exercise 2: sidekick
Positioning:
- Lie on the floor on your right side
- Make sure to align heels, knees, hips, shoulders and wrists
- Then, rest your head on your right arm
- Make sure your pelvis is in a neutral position, and your belly is tucked in to lighten your waist
- The gym ball should be held between the bottom of your calves
Movement:
1. Inhale before you start
2. Exhale and lift both your legs up straight, making sure to keep your torso on the floor
3. Inhale and lower down your legs gently, until you touch the floor
> Repeat this 6 to 10 times. Then change sides.
Exercise 3: side plank
Positioning:
- Lie on the floor on your right side, making sure your heels, knees, hips and shoulders are aligned
- Then, lift your chest up and put your right elbow on the floor, and your left arms in front
- Place the gym ball between your feet
Movement:
1. Inhale before you start
2. Exhale and raise your bust and pelvis, making sure to create a nice straight line with your legs
3. Inhale and gently tilt your pelvis to return to your original position
> Hold for 15 to 30 seconds, and do again with 10 seconds of rest between each set. Then change sides.
Exercise 4: push ups
Positioning:
- Get on all fours in front of your gym ball, with your knees hip-width apart
- Place your hands on the gym ball, at the level of the chest line, fingers towards the front, with your arms spread apart wider than your shoulders
- Get your chest closer to the ball, elbows outward, stretch your legs and maintain balance
Movement:
1. Inhale before you start
2. Exhale and push on your hands to stretch your arms
3. Breathe in and get down slowly to return to your original position
> Repeat this 6 to 10 times
Exercise 5: swimming
Positioning:
- Place your pelvis in the center of the gym ball, straight legs, toes on the floor, arms outstretched and hands resting flat, in line with your shoulders and fingers forward
- Your legs should be open to the width of your hips
Movement:
1. Inhale before you start
2. Exhale and push on your hands to stretch your arms
3. Breathe in and get down slowly to return to your original position
> Repeat this 6 to 10 times
Exercise 6: stretched arm planks
Positioning:
- Kneel down in front of your gym ball, and put your hands on it
Movement:
1. Inhale before you start
2. Exhale and place your pelvis on the ball. Then stretch your legs and put your hands on the floor. Make sure you make a nice, straight plank.
3. Inhale and return to your original position
> Hold the plank position for between 15 and 30 seconds, and repeat with 10 seconds of recovery between each set
Exercise 7: swan dive
Positioning:
- Place your pelvis in the center of the gym ball and follow the shape of the ball with your chest
- Spread your legs straight and about the hip-width apart
- Place your hands on the mat
Movement:
1. Inhale before you start
2. Exhale and straighten the torso, arms alongside your body, palms facing the ceiling. Your body should be straight.
3. Inhale and return to your original position
> Repeat this 6 to 10 times
Exercise 8: glutes stretch
Positioning:
- Lie on your back, making sure to push your pelvis to the floor
- Remember to tuck your shoulders in, as if you wanted to squeeze a lemon between your shoulder blades. Your arms should be alongside your body.
- Place your feet on the gym ball to create a 90-degree angle with your legs
Movement:
1. Inhale and place your right foot on your left knee
2. Exhale and push forwards the right knee with your hand
3. Inhale and release
> Repeat this 6 to 10 times. Then change leg.
