Exercises with Gym Ball

Best Comprehensive All types of ball exercise: Good link:

http://www.ball-exercises.com/exercises

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http://www.fitnessmagazine.com/workout/gear/equipment/best-stability-ball-exercises/?page=9

http://www.fitnessmagazine.com/workout/abs/express/ab-toning-stability-ball-workout/

Difficult Core Exercise

http://www.fitnessmagazine.com/workout/abs/exercises/flat-abs-core-workout/?page=10

Slide show: Core-strength exercises with a fitness ball

By Mayo Clinic staff
 

Squat and reach

To do a squat and reach exercise with the fitness ball:

 Hold the ball in front of you and bend your knees. Keep your back straight and your arms parallel
to the floor (A). Don't let your knees extend beyond your feet.

 Tighten your abdominal muscles.

 Rotate your trunk and reach with the ball toward your left (B). Hold for three deep breaths.

 Return to the start position and repeat to the right.

 Vary the exercise by holding the ball in a downward position (C) or an upward position (D).

Abdominal crunch
To do abdominal crunches with the fitness ball:

 Sit on the ball with your feet resting on the floor, about hip-width apart. Keep your back straight.
Cross your arms on your chest.

 Tighten your abdominal muscles.

 Lean back, as shown, until you feel the muscles in your midsection tighten. Hold for three deep
breaths.

 Return to the start position and repeat.

Bridge
To work various core muscles in combination for better core strength, try a bridge with the fitness ball:
 Lie on your back with your legs resting on top of the ball.

 Tighten your abdominal muscles.

 Raise your hips and buttocks off the floor into a bridge (A). Hold for three deep breaths. This
works your core muscles and the muscles along your backside — the gluteal muscles and hamstrings
— as they contract to keep you in place.

 Return to the start position and repeat.

 For added challenge, raise your right leg off the ball (B). Repeat with your left leg

Bridge with heel dig

When you're comfortable doing the bridge with the fitness ball, add a heel dig for more core strength:

 Lie on your back with your legs resting on top of the ball. Raise your hips and buttocks off the
floor into a bridge (A).

 Tighten your abdominal muscles.

 Keep your hips off the floor while you pull the ball closer to your buttocks with your feet (B). Dig
your heels into the ball for traction and to engage the muscles along the back of your thighs
(hamstrings). Hold for three deep breaths.

 Return to the start position and repeat

Plank
The plank is a classic core-strength exercise with the fitness ball:

 Lie on the ball on your stomach, with your feet touching the floor behind the ball. Lean forward
until you touch the floor with your hands.

 Walk your hands away from the ball until you feel the ball reach your upper thighs, as shown.
Keep your feet suspended above the floor while you balance on your hands and on the ball. Keep
your shoulders directly above your hands.

 Tighten your abdominal muscles. Hold for three deep breaths or as long as you can maintain your
balance and form.

 Return to the start position and repeat.

Advanced plank
When you're comfortable doing the plank with the fitness ball, add the advanced plank for even more core
strength:
 Lie on the ball on your stomach, with your feet touching the floor behind the ball. Lean forward
until you touch the floor with your hands.

 Walk your hands away from the ball until you feel the ball reach your upper thighs (A). Keep your
shoulders directly above your hands.

 Tighten your abdominal muscles.

 Push your body weight forward until your shoulders are in front of your hands and the ball is
beneath your shins (B). Hold for three deep breaths.

 Return to the start position and repeat.

Abdominal ball raise

To do the abdominal ball raise exercise with the fitness ball:

 Lie on your back and rest your legs on top of the ball with your legs about hip-width apart. Tighten
your abdominal muscles and squeeze your legs together.

 Raise the ball off the floor, as shown. To protect your lower back, focus on pulling your
bellybutton in toward your spine and keeping your abdominal muscles contracted. Hold for three deep
breaths.

 Return to the start position and repeat.

 For added challenge, raise the ball off the floor and let your legs slowly fall to the right. Stop
before you reach the floor. Hold for three deep breaths, keeping your shoulders on the floor. Return to
the start position and repeat on the left side.
Side exercise
To do the side exercise with the fitness ball:

 Lie on your right side, with the ball between your legs. Support yourself with your arm along the
floor.

 Tighten your abdominal muscles.

 Keeping the ball between your legs, raise your legs off the floor, as shown. Hold for three deep
breaths.

 Return to the start position and repeat. Also try the exercise lying on your left side.

Reverse crunch
To try an advanced core exercise, do the reverse crunch with the fitness ball:

 Lie on the ball on your stomach, with your feet touching the floor behind the ball. Lean forward
until you touch the floor with your hands. Walk your hands away from the ball until you feel the ball
reach your upper thighs. Keep your shoulders directly above your hands.
 Tighten your abdominal muscles.

 Press your knees into the ball, as shown. Then use your abdominal muscles to bring your knees
toward your chest. Hold for three deep breaths.

 Return to the start position and repeat.

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What’s the deal with those big bouncy balls taking up space around the gym? Stability balls
(aka exercise balls, balance balls, Swiss balls or fitness balls) are more than just fun to sit
and bounce on; they’re a great way to improve strength, cardio endurance, and balance.
By tackling basic moves (like push-ups, squats, and planks) on an unstable surface, muscles get
more bang for the buck (and who doesn’t want to be ready for the gun show in far less time?)
[1]. Stability balls are also great for getting back into shape after an injury because they can
reduce muscle and spinal strain during certain movements [2].

To get the most from a bouncy fitness routine, make sure to choose the correct size stability ball
(note: some moves below use a larger or smaller than normal ball. For most exercises, though,
it's best to have correctly sized equipment). Most balls come in three diameters based on the
user’s height: 55 cm for those between 4’11” and 5’4”, 65 cm for people between 5’4” and 5’7”,
and 75 cm for tall drinks of water between 5’11” and 6’7”. A good rule of thumb for finding
the right fit: Sit on the ball and make sure the hips and knees are at right angles with the
floor. Reps and sets will depend on fitness levels, but for most of these exercises we recommend
doing 3-5 sets of 10-20 reps. After a few workouts, try bumping up the reps to really test that
strength. Ready to go? These moves take the stability ball way beyond the basic crunch.

LOWER BODY
 1. Squat and
Reach: Ready to bust a move? Get the blood flowing with a slow n’ steady squat that works
arms and abs as well as legs. Hold the ball with straight arms, so it’s about level with the face.
Squat down, bringing the ball all the way to the left side, just above the left foot. Hang tight in
this position for three slow breaths, and then untwist the torso and return to standing before
repeating on the other side. For the best results, keep that butt down in the squats and hold arms
straight out in front of the torso. Try 10-15 reps of this twisty move to get the arms, core, and
legs in tip-top shape.

2. Wall Squat: Put those quads to work with this power move. Stand about three feet from a wall
with feet shoulder-width apart and the back to the wall. Place the ball between the lower back
and the wall and squat down slowly until the legs form 90-degree angles at the knees. Use the
ball to support the back as it rolls from the lower back to the shoulder blades. Slowly stand up
again, and repeat for 10-15 reps.
3. Standing Ball Squeeze: If you embarrass easily, try this move at home to work the hips,
lower back, and inner thighs. Stand upright and place the ball between the legs, so the center is
about even with the knees (it should not be touching the floor). Squat down until knees form 90-
degree angles, squeezing the ball to stay balanced. Hold the position as long as possible, working
up to 30-45 seconds per set. Note: For this move, consider using a ball that’s not the perfect fit.
A larger ball makes this move more difficult, while a smaller ball is a little easier on the thighs.
Beginners can also use a chair or wall for help with balance.

4. Overhead Ball Squat: Ready to use the arms and the legs? For this one, complete a
traditional squat, while holding the stability ball with the arms extended overhead. Adding
weight (nope, not quite light as air) plus keeping the torso in an upright position engages the
shoulders and deltoid muscles. Go for 10-15 reps of this bad boy.

5. Hamstring Curl: Lie on the floor with arms extended perpendicular to the torso and lower
calves and heels resting on the ball. Engaging the glutes and abs, lift the hips up from the floor.
Use the outstretched arms for stability, as this is definitely a wobbly position! Exhale and slowly
bring the knees in towards the hips, so the feet are resting flat on top of the ball. Pause for a few
seconds in this position and then inhale, straightening legs out again. Keep those hips up the
whole time to get maximum gluteus maximus benefits. Aim for 10-12 reps of this total-body
move.

6. Ball Lunge: Ready for the balance big leagues? While standing, place the ball behind the
body and put one foot top-down on the top of the ball. Step the other foot out about six inches,
and bend both knees in a deep lunge. Make sure the knee of the front foot does not go over the
toes. (For the stability-challenged, a chair or railing can provide extra support.) This advanced
move will test stability as well as strength, so shoot for 8-10 reps (or as many as you can do with
proper form) on each side.

7. Reverse Extension: Last but certainly not least, time to work that booty! Start with your chest
on the ball, with fingertips and toes resting on the floor. Roll forward so hands are under
shoulders and hips are directly touching the ball. With the feet together and the core engaged, lift
the legs straight from the floor until they are in line with the torso. Hold for a beat and then
repeat. Try for 12-15 reps before heading back to solid ground.

UPPER BODY
 8. Standing
Plank: Pump up the intensity of a standard plank with this move. Using a wobbly stability ball
gives the shoulders and arms an extra-tough workout. With one leg extended behind, rest the
elbows and forearms on the ball (for a really tough challenge, try this with straight arms). Step
the other leg back so the feet are together. Hold the position as long as possible, working up to
30 seconds per set.

9. Roll Out: This multitasking move works the arms and and core (score!). Kneel behind the
ball, with palms down on top. Slowly use the hands to push the ball forward until the triceps are
resting on top of the ball and the legs are almost all the way extended with the knees on the
ground. Remember: A tight core will keep the body moving straight ahead. Feeling pressure on
the knees? Place a towel or yoga mat under them for a little extra TLC. Concentrate on
maintaining the proper form for 10 reps straight.

10. Balance Push-Up: These ain’t your mama’s push-ups! Take this basic bodyweight move to
the next level with a stability ball. Lie facedown on the ball with hands and feet touching the
ground and the stomach on the top of the ball. Walk the hands out until the shins are resting on
the ball and the torso is in a flat push-up position. Lower the torso towards the ground until the
upper arms are parallel to the ground. Return to the “up” push-up position and continue for 8-10
reps (or more, if you can hang).

11. Tricep Dips: Get stronger tris with this adapted dip exercise. Sit on the ball with legs
forming 90-degree angles and feet hip-width apart. Next, place the hands on either side of the
hips on the ball and slowly scoot the hips forward so they’re a few inches in front of the ball. At
this point, the heels are on the ground and the hands are on the ball supporting the rest of the
body. Use the triceps to lower the arms down a few inches, and then return to the starting
position. Keep the back straight and abs engaged for 10-15 reps.

12. Back Extension: You can do it, put your back into it! Start with the stomach and hips on the
ball, legs extended straight behind (toes resting on the ground). Hold onto the ball with the hands
for balance. If this position is difficult to maintain due to slippery shoes, try placing the feet
against a wall. Raise the chest high (like a yoga “cobra”), bringing the hands to the back of the
head. Hold for a beat or two, and return to a relaxed position. Repeat for 12-15 reps.

13. Pike: Been there, done that? This super-advanced move will have even fitness buffs
sweating. Start in the push-up position described above (see no. 10), but with the toes instead of
shins resting on top of the ball. With straight legs, use the abdominals to pull the toes towards the
chest. Done properly, the torso will be in a push-up position with the back straight (no arching or
sagging) and legs angling down towards the ball. This move ain’t for the faint of heart, so give it
a shot for 5-8 reps.

CORE
 14. V-Sit with
Ball: V for victory (in the killer abs department). Lie face up on the ground with ankles resting
on the top of the stability ball. With arms pointing towards the feet, roll the torso up so the body
forms a V with the hips on the ground. Hold for five counts (long enough for a serious case of
the ab-shakes) and slowly roll back down to the ground. Repeat for 6-10 reps.

15. Ball Jog: Get your heart pumping and release that inner child all at once! For this blood-
pumping move, sit tall on the ball with abs engaged and feet firmly on the floor. Lift the knees
up and down to bounce as high as possible on the ball. Try bouncing for 2-5 minutes to keep the
heart rate up mid-workout (or try it as a fun warm-up!) nice and warmed up.

16. Knee Tucks: Arms and shoulders not quite ready for the pike? This adaptation is easier on
the upper body but still brings a serious abdominal workout. Start in push-up position with toes
resting on the ball and straight arms, with hands on the ground under the shoulders. Bring the
knees towards the chest until the knees are directly under the hips. Extend knees back to push-up
position and repeat for 10-15 kick-butt reps.
 17. Hand Off: Work those abs with this tough move! Lie face up on the ground with arms and
legs extended. Grab the ball overhead with both hands. In one smooth motion, lift the arms and
legs in the air, transferring the ball from the hands to the feet (in between the ankles to be exact).
At this point, only the hips and butt should be touching the ground. Lower arms and legs with the
ball between them to the ground. Stay strong for 6-10 reps with correct form.

18. Hanging Knee Raise: Use this move to crunch those hard-to-find lower abs. Place the ball in
front of a weight bench or another sturdy piece of furniture. Lie back on the ball, with the
shoulders and back touching the surface. Grab the weight bench with the hands and keep the legs
pressed tightly together (for a more advanced move, try a free weight). Flex the abs and bring the
knees towards the chest, using the arms for stability. 10-15 reps will bring those abs out from
hiding.

19. Ski Step: Wondering where the obliques come in? Try this alpine-influenced move to work
the sides of the abs. Sit tall on the stability ball with feet together. In one smooth motion, swing
the feet to the right and the arms to the left. Don’t be afraid to get into this move — the higher
the enthusiasm the better the workout! Bring arms and legs back to center and repeat for 12-15
reps, alternating sides.

20. Side Squat: Finish up an ab-tastic routine with a bit of a stretch. Stand with legs shoulder
width apart, grasping the ball overhead with both hands. Keeping theback straight and the abs
engaged, bend down bring the ball to the outside of the left foot. Lift the ball again and repeat on
the right side. Stay strong (and limber!) for 10-15 reps.

Want your very own stability ball? Here are some great exercise balls to do that (potentially
embarrassing) squeeze squat at home!

 Firm: This ridged ball comes with a workout DVD for even more stability ball exercise ideas;
$20.
 GoFit: A nubbly blue surface will keep this basic ball from getting slippery during a sweaty
workout; $20.
 SPRI Stediball: This weighted ball comes with plastic pellets that can be poured into the ball for
a more challenging workout. Prying the plug off was tricky, but after we inflated it the ball was much
thicker and sturdier than a regular stability ball; $60.
 TKO Fitness Ball: Made of special Anti-Burst material, so feel free to use this wherever. We
have these bad boys in our office and sometimes use them as chairs; $20.
 Gaiam Eco Total Body Balance Ball Kit: This ball had the perfect amount of “give,” plus
grippy bumps around the sides to prevent slipping; $25.