5 Gym Ball Exercises at Home for Beginner
Since the days are getting cold and sadly COVID-19 is spreading again, many people struggle to go outside and do exercise. If you are having a hard time going to the gym or outside for workout, sitting on a gym ball instead of sitting on the sofa might be a good idea. When using a gym ball, our lower body and torso are engaged to keep the balance, and that alone is a good exercise for your muscle.
Benefits Of Gym Ball Exercises
The gym ball, can be an exceptional indoor training equipment to perform a variety of exercises. You can use it to stretch your body, strengthen core balance or boost muscle strength.
Adding a gym ball to your indoor workout routine will help enhance your flexibility and balance. By engaging all parts of your body at the same time you can develop muscles you don’t normally use. The exercises you can perform on a gym ball are wide ranging and they vary in intensity and difficulty, making the gym ball the perfect tool for athletes and amateurs alike.
Moreover you can do home training without going to Pilates or the gym if you have a gym ball. Especially, it is a perfect workout equipment for the elderly and pregnant women.
How To Choose A Gym Ball
When you pick a gym ball, it is better to choose the right diameter of the gym ball to fit your height. If you use a gym ball that fits your body size, exercising will be easier, safer and way more effective. To choose the perfect gym ball you don-t need a crystal ball, the following chart will be enough!.
Height : Ball diameter
150CM or less: 45CM
150~165CM: 55CM
165~180CM: 65CM
Above 190CM: 85CM
After you have chosen the right size gym ball, it’s time to learn about the 5 best home training positions with a gym ball.
1. Gym Ball Squat Jump
- Preparation
Sit right on the center spot of the gym ball and keep your back straight. Make sure to keep the center of gravity evenly on your feet. Spread your arms out to the side and keep them straight.
- Movement
Press the gym ball with your buttocks and at the same time apply strength to your legs to jump. Repeat 3 sets of 15 reps.
- Caution
Avoid shifting your weight too much and letting your center of gravity slip from the gym ball. Leaning forward can cause pain on your knees and leaning in other directions may cause you to take a little tumble.
2. Gym Ball Side Bend
- Preparation
Stand with your feet shoulder-width apart. Grab the ball and raise it over your head.
- Movement
Tilt the upper body to the side without moving the lower body. At this point, go down until you feel a stretch in your sides. When you come back to the starting position, apply strength to the stretched side and come back as if a string was pulling your upper body straight. Repeat 3 sets of 10 reps in both directions, left and right.
- Caution
When tilting your upper body to the side, try not to lose your balance or strain your lower back.
3. Gym Ball Plank
- Preparation
Place your elbows on the gym ball and keep both legs straight while firmly planting the tip of your feet on the floor. Tighten your abs and buttocks to maintain an even tension.
- Movement
Without moving your upper body, push your hips toward the ball. Push until your head, shoulders and hips are in a straight line. Hold this position for 30 seconds (or as long as you can at first), then release tension and regain strength. Repeat this exercise 5 times before moving on. As your stamina improves you can start holding this position for longer.
4. Gym Ball Leg Bridge
- Preparation
Lie down and place your legs on the gym ball, your heels should be more or less in the center spot.
- Movement
Press the ball against the floor with your calves and feet. Progressively lift your body starting with your hips and following up with the rest of your spine. Conversely, when descending, slowly move towards the bottom as if laying down on the floor inch by inch, starting with your upper back. Perform 3 sets of 20 reps.
- Caution
It’s important to slow down and feel the force in your body, holding the fully extended position for a few seconds yields better results.
5. Gym Ball Back Extension
- Preparation
Place the ball between your stomach and chest, then lie down on it.
- Movement
Place your knees roughly hip-width apart and your hands behind your head. Lift your upper body with the strength of your back and buttocks while keeping your abs tight. Do 3 sets of 15 reps in total.
- Caution
To avoid straining your lower back, keep your abs and buttocks tight and don’t bend your neck towards the floor.
Precautions when using a Gym Ball
Gym Ball exercise has many good points, but it also has several drawbacks. The biggest disadvantage is that they are bulky and difficult to keep in place. It is cumbersome and inefficient to remove the air after every use and store them, so it is good to have a set space where to store the gym ball.
Another thing of importance is keeping gym ball away from children. It can be a great danger to curious children. It is important to store it where children cannot play with them unsupervised. Accidents may occur if they try to climb on the gym ball and lose their balance or if they try to jump on it when there is no guardian.
