Exercises using gym balls unexpectedly rank as underestimated alternatives to Pilates. Discover 5 routines to give them a go.
Embark on a transformative home workout journey with a Swiss ball, the versatile fitness essential that offers a full-body workout with just one bit of kit and possibly a pair of dumbbells. This article highlights some advanced gym ball exercises that engage multiple muscle groups for a complete workout.
Key Exercises and Details
Stability Ball Plank
Place your forearms on the ball, extend your feet behind, and hold your body straight with your core engaged for 30-60 seconds. This move targets deep core muscles and improves balance, working on your rectus abdominis, obliques, and transverse abdominis [1][4].
Leg Tuck Ins
In a plank position with your feet on the ball, pull your knees towards your chest by rolling the ball. This exercise works your upper and lower abs, hip flexors, and obliques [1].
Stability Ball Rollouts
Kneel with your hands on the ball, roll it forward while extending your body, keeping your hips stable and core tight. This move targets abs, lower back, and shoulders, activating your core muscles [1].
Swiss Ball Dumbbell Tricep Extension
Lie back on the ball with dumbbells, flex and extend your elbows overhead to work your triceps, shoulders, core, and glutes [2].
Swiss Ball Tricep Dip
With your hands on the ball behind you and your feet out, bend your elbows to dip your body down and back up, activating your triceps, glutes, hamstrings, shoulders, and calves [2].
These exercises collectively enhance stability, strength, and endurance across the entire body, making them an excellent choice for a home workout. They engage mainly core muscles, including the rectus abdominis, obliques, and transverse abdominis, as well as arms, legs, and back muscles important for posture and control [1][2][4].
Combining these exercises with medicine ball or slam ball workouts can further create a vigorous, varied full-body routine at home [3][5].
Additional Benefits
Exercise ball workouts are low-impact, reducing strain on bones and joints. They are also versatile, offering various possibilities for strength, mobility, and core work [6]. Gym ball exercises are an underrated Pilates alternative and can help spice up a home Pilates workout [7].
Gym balls are affordable and easy to store, making them a practical choice for home workouts. A 65cm gym ball is suitable for most people starting with gym ball exercises. For those taller than 6'2", a larger ball up to 75cm may be more appropriate [8].
In addition to boosting strength and improving balance and stability, exercise ball workouts burn calories, aiding in weight loss [9]. Sitting on a gym ball for an entire day burns approximately 300 extra calories [10].
Gym ball lunges are great for quadricep and glute exercises, boosting lower-body stability [11]. The gym ball roll out targets deep core muscles and challenges spinal stability [12]. The wall squat with a gym ball fires up the glutes and core [13].
In conclusion, a Swiss ball offers a surprising amount of challenge to simple exercises, making it an invaluable addition to any home gym. Embrace the versatility of this fitness tool and embark on a journey towards a stronger, more balanced, and healthier you.
- The Swiss ball plank targets deep core muscles and improves balance, working on your rectus abdominis, obliques, and transverse abdominis.
- Leg tuck ins work your upper and lower abs, hip flexors, and obliques, while a Swiss ball rollout targets abs, lower back, and shoulders, activating your core muscles.
- Combining advanced gym ball exercises with medicine ball or slam ball workouts creates a vigorous, varied full-body routine suitable for home workouts.
- A 65cm gym ball is suitable for most people starting with gym ball exercises, and these exercises burn calories, aiding in weight loss, and can improve overall health and wellness.
