Best Gym Ball Exercises That Everyone Should Be Doing

According to research exercises performed on a gym ball instead of the floor give 30% better results in strengthening the core, improving the balance, stability, and overall fitness.

Gym balls are incredibly effective exercise equipment, ideal in targeting your core and stabilizing your whole body. An exercise ball, also called a stability ball, or gym ball can help you tone your pelvis, back, and abdomen muscles; and it's also a good way to stretch out your torso and improve flexibility. Plus, it activates some extra muscles of the body that you normally don't get to work.

You can also use it throughout the rest of your workouts as a support for your body while lifting dumbbells or performing squats.

Here is a list of 5 best gym ball exercises to work your entire body.

 

Ball Pike to Plank

This is a total-body exercise that is especially good for your arms, lower back, and of course — the core.

Here’s how to do it: Start in a high plank position with calves and tops of sneakers on top of your exercise ball. Hands are on the ground directly under shoulders. Raise your hips up into the air so that body is in a pike position while pulling the ball forward toward your hands.

Do 2 or 3 sets of 10 reps.

 

Lying Hamstring Curl

The primary benefit of this move is strengthening many of the major muscles in your midsection and lower half, which is amplified thanks to the use of the gym ball. 

Here’s how to do it: Lie on your back with your heels placed on the ball, legs straight and feet flexed. Rest your arms by your side for stability. Start slowly rolling the ball toward your body while keeping your hips in the bridge position. Then slowly return to the start position.

Do 3 sets of 12 to 15 reps.

 

Crunches

You will love how this gym ball exercise eliminates the impact of a hard surface on the spine!

Here’s how to do it: Sit on the ball with your lower back resting comfortably. Position the hands behind your head and start raising your head even with your torso gazing straight up. Slowly curl your torso forward, allowing abs to flex with raised chest up. Release slowly.

Do 3 sets of 15 to 20 reps.

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Oblique Crunches

If the same old abs workout is beginning to feel monotonous and boring to you already, go ahead and spice up your gym ball exercise routine with some oblique crunches.

Here’s how to do it: Lie on your back, bend your knees at 90 degrees and place your legs on top of the ball. With your hands behind your head, or in front of your chest, crunch up to the center, then rotate to the right, bringing your left elbow toward your right leg. Rotate back to the center with your abs engaged the entire time. Lower your body back to starting position, and repeat.

Do 2 or 3 sets of 10 reps on each side.

 

Overhead Ball Lunge

This is a weighted variation of the regular lunge that works the entire body and involves nearly every muscle.

Here’s how to do it: Grab the gym ball with your hands while standing hip-width apart. Extend the ball overhead. Take a step forward with your left leg and sink into a lunge, then rotate the torso to the left as you lower the ball to the outside of your left hip. Push back to start, lifting the ball overhead.

Do 2 or 3 sets of 10 reps.

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