Exercise with Gym Ball

ジムボールは誰もがやるべきことを演習

Beginner Gym Ball Exercises

Gym ball crunch

Lie with your mid-back on the ball, your knees bent at 90° and your feet planted firmly on the ground. Place your fingers to your temples and lean back over the ball to stretch your abs. Exhale, then contract your abs to bring your torso up. Pause at the top. This move is about the quality of muscle contraction so keep the tempo slow and controlled.

Gym ball reverse crunch

Hold the ball between your calves and the backs of your thighs. Curl your hips off the floor and bring your knees towards your chest. Pause at the top, then lower slowly to the start.

Gym ball crunch twist

Lie with your back on the ball, your feet flat on the floor and your fingers touching your temples. Contract your upper abs to raise your torso off the ball. As you come up twist to one side, pause, then twist all the way to the other side and pause. Return to the start to complete one rep.

Gym ball pec squeeze

Do this drill six days in a row, taking day seven off. Stand tall, holding a gym ball between your elbows with your upper arms parallel to the floor. Squeeze the ball, as if you were using a pec deck, for 20sec, then rest for 60sec. Do this five times. Every two days increase the squeeze time by 5sec. After three weeks you’ll be doing 60sec squeezes with a bigger and stronger chest.

Intermediate Gym Ball Exercises

Gym ball incline plank

Rest your weight on your elbows on the ball. Hold your body in a straight line from head to heels without your hips sagging. Maintain that position for 30 seconds.

Gym ball Russian Twist

Lie with your upper back supported on the gym ball with arms straight above your chest and hands together. Keeping your arms straight and together, rotate your torso to one side to lower your hands towards the ground. Pause, then twist all the way to the other side and pause. Return to the start to complete one rep.

Gym ball jackknife

Hold your body in a straight line with your feet on the ball, hands under shoulders. Draw your knees in towards your chest, then return them to the start without letting your hips sag.

Gym ball roll-out

Kneel in front of the gym ball and rest your forearms on the side of the ball closest to you. Extend your arms to roll the ball forwards, using your abs muscles to control the wobble and keep your body steady. Then roll it back again slowly to return to the start, keeping your back flat throughout.

Gym ball leg scissors

Hold the ball off the floor between your feet. Rotate your lower body to one side, then to the other. Continue, alternating sides.

Gym ball lateral crunch

Lie side-on to the ball and jam your feet against a wall for support. Lift your torso sideways as far as you can. Pause at the top and lower slowly, then repeat on the other side.